Lie on your back with your knees bent and shoulder-width distance apart.
Lift your hips into a glute bridge, then lower your hips to the floor, and extend both arms and legs away from your torso into a hollow body hold. Your lower back should be gently imprinted (pressed) into the floor, with a neutral spine. Hold here for three seconds, then bring your arms and legs back in, preparing for a glute bridge.
Continue alternating between a glute bridge and a hollow body hold for 30 to 60 seconds, followed by a 15- to 45-second rest.