Bridge Variations
Grab a yoga block, and lie flat on your back with your palms flat on the ground and your knees bent (so your legs aren’t flat on the ground. Place your left foot square on top of the block.
Engaging your core and legs, lift into a bridge position so your butt, back, and legs are off the ground (but your feet, shoulder blades, and head don’t move). Lower back down. Repeat for 10 reps total.
Now, lift your right foot up straight to the ceiling. Lift up into bridge and back down, keeping your right leg up straight in this position. Repeat for 10 reps total.
Next, lift into bridge position, and stay here as you lift and lower your right leg up and down for 10 reps total.
Still in bridge, keep your right leg lifted but lower it from the ceiling so your thighs are almost parallel. Pulse slightly up and down—so you’re lowering almost halfway to the ground and then back up again—for 10 reps total.
Finally, hold your lifted bridge position (with the right leg still lifted and parallel with your left thigh) for at least five seconds, squeezing your glutes as much as you possibly can.
Lower back onto the ground, hug your knees to your chest to help ease the burn, and repeat the entire sequence with your right foot on the block. (Sorry.)