Dumbbell Bridge

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CORE: 1. Lie faceup holding a dumbbell on your hip, your knees bent, and your heels on the ground. 2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Make sure to push through your heels as you lift. 3. Hold for 1 to 2 seconds, and then return to the starting position. 4. Continue for the remainder of the set. Keep your abs tight as you move. Be sure to: Fire (squeeze) your glutes to lift your hips off the ground. You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.