Dumbbell Weighted Table-Top Bridge

1. 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.

2. Adding Weight:
- Take a dumbbell and place it on your hips. Make sure it is stable and secure.

3. Engage Your Core:
- Before you start moving, engage your core muscles. This will help protect your lower back during the exercise.

4. 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.

5. Hold the Position:
- At the top of the bridge, hold the position for a moment, squeezing your glutes and keeping your core tight.

6. Lowering Down:
- Slowly lower your hips back down to the starting position, maintaining control throughout the movement.

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

8. 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.

9. Cool Down:
- After completing your sets, gently stretch your hips and lower back to help relieve tension.