{"id":1239,"date":"2022-04-04T08:25:00","date_gmt":"2022-04-04T15:25:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1239"},"modified":"2022-04-02T07:56:46","modified_gmt":"2022-04-02T14:56:46","slug":"reverse-bridge","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/reverse-bridge\/","title":{"rendered":"Day 56 &#8211; Reverse Bridge"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1240\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/reverse_bridge.jpg\" alt=\"Reverse Bridge\" width=\"1024\" height=\"675\" \/><\/p>\n\n\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Lie down on the floor on your back.<\/li><li>Now sit up slightly, and place your hands behind you. Your hands should be facing your feet.<\/li><li>Next, bend your knees one by one, and place your feet closer to your hips. You make a triangle with your legs.<\/li><li>Then lift your hips, leaving only your hands and feet on the floor to perform the reverse bridge.<\/li><li>Keep the angle of your body with your arms and lower legs as close to 90 degrees as possible.<\/li><li>Hold for a few seconds before lowering your hips back to the floor.<\/li><\/ol>\n\n\n\n<p><strong>Note:<\/strong> Although you can do this without a yoga mat, I do recommend using it to prevent your hands from slipping. If you do not use a mat, at least make sure to wear proper <a href=\"https:\/\/www.amazon.com\/s?k=female+fitness+shoes&amp;i=sporting&amp;rh=n%3A3375251%2Cn%3A3407731&amp;dc&amp;camp=1789&amp;creative=9325&amp;linkCode=ur2&amp;linkId=e963388f1292fa0858db5a2d213f8c1a&amp;qid=1648910935&amp;rnid=3375251&amp;tag=pcauth-20&amp;ref=sr_nr_n_4\" target=\"_blank\" rel=\"noreferrer noopener sponsored\">fitness shoes<\/a> to prevent your feet from slipping.<\/p>\n\n\n\n<p><strong>Progression:<\/strong> Hold the position as long as you can without suffering proper form (your hips dropping).<\/p>\n\n\n\n<p><strong>Variation:<\/strong> Too hard? Limit the lift of your hips. Try increasing it a bit every time to reach the horizontal position of your upper body.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reverse Bridge<\/p>\n","protected":false},"author":2,"featured_media":2864,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,182],"class_list":["post-1239","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-reverse","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1239","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1239"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1239\/revisions"}],"predecessor-version":[{"id":3331,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1239\/revisions\/3331"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2864"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1239"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}