To properly perform a bridge, lay on your back with your knees bent up a little bit more than 90 degrees and feet on the floor. Lift up your butt as high as you can without pain and hold for 5-10 seconds. You should feel your thighs and gluteals working. If this is painful, try not going up as high or not holding it as long.

Short bridges are great for beginners or people with previous back injuries. They gently work your back, butt, and hamstring muscles and are a great starting place. How to do them: Lie on your back with your knees bent. Squeeze your butt and abs and raise your butt and hips as high as you can while still keeping your shoulders on the ground.