For the shoulder bridge lift, lie on your back with your heels close to your butt. Place your arms on the ground, palms facing up. From there, lift your hips up towards the ceiling, hold, then drop them back down. This move is much like the shoulder bridge hold, but with an added active component.

Engage your core and lift your hips up towards the ceiling, creating a straight line from your shoulders to your knees. Hold this position for a few seconds, then slowly lower your hips back down to the ground. Repeat for several repetitions, making sure to keep your core engaged and your hips lifted throughout the exercise.

Exhale to lift your pelvis and hips, creating a diagonal line from knee to shoulder. Step 3 Extend one leg straight out. Step 4 Bend your extended knee and then return to the starting position. Repeat the exercise, alternating sides.

Lay on your back with your knees bent, heels in line with your bottom and your arms rested by your side. Take a deep breath in, as you exhale flatten your lower back to the floor as though you are lifting your tailbone to the ceiling. Visualise each vertebrae leaving the floor one by one until you are weight-bearing through your shoulders.