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Bridge with Alternating Legs

Exercise: Bridge with Alternating Legs
Primary Muscles: Gluteus Maximus, Multifidus
Secondary Muscles: Biceps Femoris, Semitendinosis, Semimembranosis

  1. Lie on the floor with your knees bent and feet flat on the floor.
  2. Push your hips into the air using your buttocks muscles and keep your back straight and in alignment with your hips. Avoid arching your back
  3. Raise one foot slightly off the floor and hold for 2 seconds while keeping your hips even. Let the raised foot down and repeat with the other side.
  4. Keep your hips in the air throughout the exercise.

Helpful Hints:
You should feel muscle fatigue in your lower back during this exercise but no pain. If you do feel pain stop, check your form and try again or stop all together and work on a less challenging exercise for your low back.

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Floor Ab Exercises
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