Bridge

The Bridge strengthens the deep musculature of the core, glutes, and hamstrings—muscles that protect the spine and prepare the body for movement.

1. Lie on your back, knees bent, hip distance apart, soles of the feet on the floor, and knees in line with the ankles.
2. Arms at your sides, palms down, draw your shoulder blades toward each other. 
3. Engage your deep abs (Ab Draw), hamstrings, and glutes as you lift your hips toward the ceiling, lifting until your spine is neutral. Drive your heels into the floor and hold for 20 seconds to 1 minute.
4. Gently release your hips down to the floor and pull your knees into your chest to release the muscles in your low back.