Table-Top Bridge Pulse

Table-Top Bridge Pulse

Starting Position:

1. Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.

2. Lean back slightly, placing your hands on the floor behind you with fingers facing forward. Your arms should be straight.

3. Lift your hips off the ground, creating a bridge position. Your body should form a straight line from your shoulders to your knees.

Movement Instructions:

1. Inhale deeply as you lift your hips higher into the bridge position. Make sure to engage your glutes and core.

2. While in the bridge position, gently pulse your hips upward by lifting them slightly higher and then lowering back to just above the starting point.

3. Perform small, controlled pulses, maintaining tension in your glutes and core throughout the movement.

4. Repeat the pulsing motion for a set number of repetitions (e.g., 10-15 pulses) while keeping your core engaged and back straight.

5. Once you finish the pulsing, lower your hips back to the starting position and rest for a moment before repeating.

Tips for Beginners:

• Focus on form rather than speed; keep the movements slow and controlled.

• Avoid arching your lower back; engage your core to maintain a neutral spine.

• If you feel discomfort in your wrists or shoulders, consider adjusting your hand position or using a mat for extra cushioning.