Hip Bridge And Push-up

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The hip bridge and push-up workout is a bodyweight exercise routine that targets the glutes and chest.

By using bodyweight as resistance, the workout effectively engages the glute muscles for strength and toning.

The push-up component of the workout primarily targets the chest muscles, promoting upper body strength and definition.

While other muscles may be involved, the focus of this workout is on the glutes and chest.

Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
Place your arms by your sides, palms facing down.
Engage your core by drawing your navel in towards your spine.
Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
Hold the bridge position for a brief moment, ensuring your body forms a straight line from your knees to your shoulders.
Lower your hips back down to the starting position, keeping your core engaged and your glutes activated throughout the movement.
Repeat the exercise for the desired number of repetitions.

Focus on proper alignment: Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Place your hands on the ground beside your hips, fingers pointing towards your feet. Ensure your spine is in a neutral position, and engage your core by drawing your belly button towards your spine.
Activate your glutes: Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Keep your knees in line with your toes and avoid letting them collapse inward. Imagine driving your heels into the ground as you lift your hips, feeling the tension in your glutes.
Engage your chest muscles: From the hip bridge position, slowly lower your hips back down towards the ground while maintaining control. As you descend, place your hands slightly wider than shoulder-width apart, fingers pointing forward. Lower your chest towards the ground, keeping your elbows tucked close to your body. Push through your palms and extend your arms to return to the starting position.
Breathe and maintain control: Inhale as you lower your hips and chest, and exhale as you lift them back up and extend your arms. Focus on maintaining a steady and controlled pace throughout the movement, avoiding any sudden jerky motions. This will help you engage the targeted muscles effectively and reduce the risk of injury