Begin lying on your back with your legs bent and hip-width apart. Arms should be by your side with palms down. Step 2 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.

Shoulder bridge preparation Difficulty level: beginner Muscles worked: glutes, hamstrings, inner thighs, pelvic floor, back muscles Reps: 5 How to perform: Lie on your back with your knees bent and feet parallel and hip-width apart. Place a pillow, block, or mini ball between your thighs.