Bridges

Start:  Lie on your back with knees bent.  Place arms by your side and raise toes off the ground.  Place a towel roll or small medicine ball between your knees.

Movement:  Squeeze the ball between your knees, tighten your abs, and contract your gluteals.  Lift your hips and low back off the floor.  Do not hyperextend your back.

Finish:  Body is in a straight line from your knees to your shoulders.

Progression:  Place your arms in a 90/90 position, place arms over shoulders so they are no longer in contact with the ground, place a weight on your hips.