This video guides viewers on how to learn the bridge exercise in four steps. The bridge exercise is a challenging move that requires strength, flexibility, and control. To start, the instructor emphasizes the importance of warming up and preparing the body through various stretches and movements, including neck stretches, shoulder rolls, and hip thrusts.
The first step involves preparing the body for the bridge by stretching the spine, abdomen, shoulders, chest, and hips. The instructor demonstrates various exercises to achieve this, including the "little boat" exercise and the "cat-cow" stretch.
The second step focuses on building strength and control in the arms, legs, and abdomen. The instructor demonstrates an exercise where the viewer must lift their hips off the ground, using the strength of their abdomen and butt.
The third step involves learning the bridge movement with support. The instructor suggests using a wall or a cushion to support the body while attempting to do the bridge. The viewer must place their hands on the wall and slowly lower themselves down, keeping their shoulders straight and their hands firm.
The final step involves practicing the bridge without support. The instructor advises viewers to start with a cushion or pillow on the floor and to have an adult hold their back for support. The viewer must then slowly lower themselves down, keeping their shoulders straight and their hands firm, and push back up to the starting position.
Throughout the video, the instructor emphasizes the importance of proper technique, control, and safety while attempting the bridge exercise.
Here are the key facts extracted from the text:
1. The video is about learning how to do a bridge exercise in four steps.
2. To start, you need to prepare your body by stretching and warming up.
3. The first step is to stretch your shoulders, chest, and abdomen.
4. The second step is to stretch your spine and hips.
5. The third step is to practice lifting your hips and butt off the ground.
6. The fourth step is to attempt the bridge exercise with support from a wall or an adult.
7. To do the bridge exercise, you need to have strength in your legs, abdomen, and back.
8. You should place a cushion or pillow on the floor to support your back.
9. Your knees should be separated and your feet should be firm on the ground.
10. Your arms should be pointing towards the ceiling and your palms should be facing the center.
11. You should lift your head off the ground and make an arch with your back.
12. You should go down slowly and control your body as you descend.
13. Common mistakes to avoid include taking your heel off the ground, throwing the weight of your body forward, and leaving your arms too stiff.
14. To get down on the bridge, you can use a wall for support and lift your arms up pointing your palm towards the center.
15. You should start going down slowly, keeping your hands firm on the wall, until you can touch the floor.
16. You should ask an adult to hold your back while you try to go down.
17. When your hands touch the floor, you can get your legs back on the body and come back up in the same way.
18. You can practice the movement again and again to build strength and confidence.