Bridge or Gluteal Press

The bridge press is a gentle, yet effective way of strengthening the gluteals (buttocks), hamstrings and core. This is also a great exercise for people with lower back problems. Lie on your back with knees bent, feet flat and arms by your side. Press through your heels to lift your hips off the ground toward the ceiling and squeeze your glutes.  Think of pulling your naval into your spine and continue to breath normally. Hold this position for a count of 10 and release. Repeat 3-5 times.

Modification: Instead of holding the position, as you lift up squeeze the glutes and slowly lower down to the floor. Once your hips touch the floor immediately press them back up. Repeat this 10-15 times.

Progression:  Extend the hold time to 20 seconds or hold 2-5 lb weights on your hips while doing the exercise. Extend one leg out while doing the exercise – Repeat with the other leg extended.