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The bridge back exercise is often performed as part of a yoga or Pilates class. It strengthens the abdominal core, buttocks, and hamstrings. Another benefit of the exercise is that it helps keep your spine aligned and your back stable when walking.
Here's how it's done:
Lie flat on the floor with your knees bent, keeping your feet and palms flat on the floor with feet hip-width apart.
Pull in and tighten your abdominal (stomach) muscles and your buttocks. Raise your buttocks and hips off the floor. There should be a straight line between your knees and shoulders. Avoid raising your hips too high, which can cause arching in your low back.
Hold the position for 5 seconds, then lower your hips to the floor. Repeat 10 times or as instructed.