To do a bridge for beginners, start by lying on your back with your feet flat on the ground and your hands by your ears. Press through your hands and feet, lifting your hips off the ground until your body forms a bridge shape. Keep your arms straight and engage your core for stability.

You can do bridges in a couple of different ways. You can go for an isometric/static hold or do reps. If you opt to hold the bridge, hold it only as long as you can maintain proper form. That may only be 5–7 seconds at first. But with time, you can work up to a full minute. Form is key when doing reps too.

The regular bridge exercise requires you to move your hips up toward the ceiling, while the yoga bridge pose requires you to extend your rib cage closer to your front body. Whichever form of the bridge you choose, though, you'll be getting a great workout for your hips, glutes, core, and hamstrings.