- Lie on your back with your knees bent and your feet flat on the ground.
- Leave your arms down by your sides with your palms flat on the floor.
- Press down into the ground with your heels and push your hips into the air as high as you can to form a flat bridge.
- Squeeze your glutes at the top of the motion while holding for a two- to three-second count.
- Repeat for 40 seconds followed by 20 seconds of rest.