Glute Bridge and Double Open Up Hips

Positioning

1. Starting Position: Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Your arms should be at your sides, palms facing down.
2. Foot Placement: Position your feet so that they are directly under your knees. Ensure that your heels are close to your glutes.

Movement

1. Lift Your Hips: Press through your heels and lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement. Squeeze your glutes tightly at the top.
2. Hold the Position: Hold this position for a moment, focusing on engaging your glutes and core.
3. Open Up Hips: While holding the bridge, slowly allow your knees to drop out to the sides, opening up your hips. Keep your feet planted on the ground.
4. Return to Start: Bring your knees back together, then lower your hips back to the starting position on the mat.
5. Repeat: Perform 10-15 repetitions. Take your time to ensure proper form throughout the exercise.

Tips

- Focus on controlled movements rather than speed.
- Avoid arching your lower back; maintain a neutral spine throughout.
- If you feel discomfort in your lower back, adjust your feet' position or lower the bridge height.