Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat.
On an exhale, press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from your chin to your knees. You should be resting on your shoulders.
On an inhale, lower your hips to return to the starting position.
This counts as one rep.
Continue performing glute bridges for 40 seconds, then take 20 seconds of rest.