Step 1: Begin by lying down on a firm, supportive surface.

Step 2: Bend your knees and move your feet up until they are flat on the surface. Your hands should be by your sides with your palms touching the surface.

Step 3: Bring your hips up off the floor until your entire trunk is straight, taking one full second to complete the movement. Pushing on the floor with your arms can help stabilize your body and provide leverage for lifting. Be sure your trunk isn’t sagging or arching.

It may be helpful to have someone observe your movements and posture during this exercise. Once you’re up, hold the position for five seconds, then slowly lower yourself back down. Once down, immediately rise up into the next repetition without resting.

Try to complete 10 repetitions per set and three total sets.

Bridges can be difficult exercises, but they provide many benefits. Good form is important to enhance the benefits. Don’t skimp on the five-second hold at the top of the movement; this is where your body is working the hardest and where the most benefit occurs.