Once you feel confident in a bodyweight bridge exercise, adding a weight can increase the challenge to your muscles.
- Lie on your back with your knees bent and feet flat on the floor hip-distance apart. Keep your feet underneath your knees, not in front. Hold a dumbbell or kettlebell on your pelvis, between your hip bones.
- Find a slight posterior pelvic tilt, then exhale and raise your hips up to the ceiling, engaging your core and squeezing your glutes as you do. At the top of the move, your body should make a straight diagonal line from shoulders to knees.
- Hold for one second, making sure your spine doesn't round or arch and your hips don't sag.
- Inhale and lower your hips to the floor. That's one rep.
- Do three sets of 15 reps.
