Starting Position:
1. Lie on your back on a flat surface or an exercise mat.
2. Bend your knees and place your feet flat on the ground, hip-width apart. Your heels should be about a foot away from your glutes.
3. Rest your arms at your sides with palms facing down.
4. Keep your head, shoulders, and upper back relaxed on the ground.
Movement Instructions:
1. Engage Your Core: Tighten your abdominal muscles to stabilize your torso.
2. Lift Your Hips: Press through your heels to lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
3. Hold at the Top: At the top of the bridge, squeeze your glutes and hold the position for a moment.
4. Alternating Toe Tap: Lower your left heel towards the ground while keeping your hips elevated. Tap your toes lightly on the floor, then return your left foot to the starting position.
5. Switch Sides: Now lower your right heel towards the ground, tap your toes, and bring it back up.
6. Repeat: Continue alternating between left and right for the desired number of repetitions. Focus on maintaining hip elevation throughout the exercise.
Tips:
- Ensure your knees do not cave inward while lifting your hips.
- Avoid overextending your lower back. Keep your core engaged to protect your spine.
- Breathe out as you lift your hips and tap your toes, and breathe in as you lower.
Ending Position:
After completing the desired repetitions, gently lower your hips back to the ground. Rest for a moment and then stretch your legs out straight.
Repetitions and Sets:
- Aim for 10-12 repetitions on each side, for 2-3 sets. Adjust the number according to your fitness level.
