the Rise of the buttocks (“Bridge”)

Lifting buttocks (“Bridge”) is a technique of the exercise:

1. Lie with your back on the floor. Arms stretched to the sides of the torso, knees bent. Feet shoulder width apart. This will be your initial position.
2. On the exhale, starting from the floor with feet, lift your hips up as shown in the figure. Keep your back straight. Hold this position for a few seconds.
3. On the inhale slowly lower hips to floor, returning to its original position.

Variations: you can perform this exercise each leg alternately.