- Lie flat on your back. Place your feet hip-width apart about 6 inches from your glutes with your knees bent.
- Place your arms at your side on the mat, palms down.
- Begin by raising your pelvis up toward the ceiling. Your body will form a 45-degree angle bridge.
- Pause and squeeze your glutes for two counts.
- Slowly return to the start position. This completes one rep.
- Do three sets of 15-20 reps with 45 seconds of rest between sets.
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