The glute bridge "helps to stabilise the core while incorporating the lower half of the body and strengthening the pelvic floor," said Shaina McGregor, ACE-certified group fitness instructor currently at the Ness in New York City. "In the bridge position, the core muscles (rectus abdominis, transverse, and obliques) activate to maintain stability. It also helps to reduce back pain and improve posture."
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
- Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground. This is one rep.