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5. Bridge Exercise

The bridge exercise targets the lower back, glutes, and hamstrings, helping to build strength and stability in these areas.

How to Do It:

1. Start Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Lift Hips: Press your feet into the floor, tighten your glutes, and lift your hips towards the ceiling.
3. Hold: Hold this position for a few seconds before lowering your hips back to the floor.
4. Repetition: Perform 10-15 repetitions.

فوائد:

• Strengthens the lower back, glutes, and hamstrings
• Improves hip flexibility
• Enhances core stability

Variations:

• Single-Leg Bridge: Lift one leg off the ground while performing the bridge for added difficulty.