Advanced Tabletop Bridge
This move really works the entire backside in a really stable position. Plus, it creates a nice stretch for the chest.
- Sit on the mat with your fingers facing away from you, with about 12 inches between your butt and your heels.
- Press through your glutes as you lift your butt off the floor, coming into a tabletop position.
- Keeping your spine straight, crease at your hips to lower your pelvis down to tap the floor to complete one rep.
— Hold the tabletop position and squeeze the glutes, for 20 to 30 seconds, to work the muscles isometrically.