The table bridge exercise is one of the first progressive bridge variations that people try and for good reason.
In this article you will find step-by-step instructions on how to do table top exercise correctly, its benefits with tips & VIDEO.
Table Top Bridge Exercise Benefits
Table top bridge benefits include:
(i) Puts more stress on the posterior chain, especially on the upper back than (compared to) the standard glute bridge exercise.
(ii) Works more effectively to loosen up your shoulders.
(iii) Improves the muscle activation in the hips.
How To Do A Table Top Bridge?
(i) Sit on a mat with your feet flat on the mat in front of you and your hands on the mat behind you.
(ii) Squeeze your glutes and lift your hips upwards as high as you can until your body comes into a table top position. As you bridge up, keep your core tight, press your chest out so as to feel a real nice stretch across your chest & shoulders. Really squeeze your glutes at the top. Hold the top position for a few seconds, and then lower back down to tap the mat to complete one rep. Do desired number of reps & sets.
(iii) Make sure you lift your hips upwards as high as you can, but without arching your low back.
Watch this video to learn how to do Table Top Bridge Exercise correctly: