Dumbbell Weighted Table-Top Bridge

Starting Position:

• Begin by sitting on the ground with your knees bent and feet flat on the floor.

• Place your hands behind you, fingers pointing towards your feet, with your arms straight.

Adding Weight:

• Take a dumbbell and place it on your hips. Make sure it is stable and secure.

Engage Your Core:

• Before you start moving, engage your core muscles. This will help protect your lower back during the exercise.

Lifting Your Hips:

• Press through your hands and feet to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.

Hold the Position:

• At the top of the bridge, hold the position for a moment, squeezing your glutes and keeping your core tight.

Lowering Down:

• Slowly lower your hips back down to the starting position, maintaining control throughout the movement.

Repetitions:

• Perform the exercise for 8-12 repetitions, taking a short rest in between sets if needed.

Tips for Beginners:

• Focus on form rather than the number of repetitions.

• If the weight feels too heavy, start without the dumbbell until you are comfortable with the movement.

• Keep your head, neck, and spine in a neutral position throughout the exercise; avoid straining your neck.

Cool Down:

• After completing your sets, gently stretch your hips and lower back to help relieve tension.