“An easy exercise that gives you great help by just lying down… Anytime, anywhere…”
Do this on the floor, sofa, and even on the bed..
Step 1) Place an exercise mat on the floor. Or, just do it on the bed before sleep.
Step 2) Begin the bridge by lying on your back with feet.
Step 3) Place a very thick book (e.g. yellow pages) on your belly button area.
Step 4) Hip distance apart and your knees bent. Rest your arms at your sides.
Step 5) Inhale, and contract your stomach muscle. Pull your hips up by tightening your gluteal muscles (muscles that form the buttock and move the thigh), until body forms a diagonal, from knees to chest. Keep your back straight at all time.
Step 6) Drop your hips 2 inches to the ground while keeping your stomach contracted. Exhale. Pause for 5 seconds, and then raise your hips back to the starting position. Perform 10 repetitions in a session.
For best result, do 3 sets of 15 repetitions each day.