The bridge
The bridge is a good starting exercise. It will work your buttocks and abdomen. Working on core stability and hip strength can even help relieve back pain. Add resistance bands around your knees to make your workout more difficult, or choose other options below. Be sure to check these practice errors before you begin.
How to build bridges:
Sit on your back. Bend your knees and raise your hips until your body forms a straight line from your knees to your head. Keep your heels below your knees, not too far forward or backward. If you feel that this exercise makes your back tense, make sure your abdomen is tight and that you are lifting from your hips, not your chest.
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How to make a one-legged bridge:
Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other foot to get up from the floor. Keep your hips level. If you do not feel this in your hips, try to bend your outstretched leg and place that foot on the knee of the calf. Repeat with the other leg.
How to make a high knee brace:
Stand with your legs apart at hip width. Move one foot back and bend both knees at a 90-degree angle. The back knee should not touch the ground when bent over, and the front knee should not touch the toes. Raise your back leg and knee forward and as high as you can, keeping your front leg straight.
How to do the right foot cast:
Stand straight. Get in the slots. Bend your knees until your back knee is a few inches off the ground. At the end of this movement, the front thighs should be parallel to the floor. Press to return to the starting position. Your weight should be on the front heel.
