Your core muscles serve as the central link between your upper and lower body. Whether you’re playing squash or cleaning the floor, most of the necessary motions either originate from your core, or move through it. Therefore it is of utmost importance that you build-up this set of muscles, and the bridge is the perfect exercise to do so.

Here is a four-step manual to guide you through it:

Step 1: Lie on your back with your knees bent and your feet flat on the floor. Place your feet at hip-width, and make sure your toes are facing outwards. Gently contract your stomach muscles to flatten your lower back into the floor.


Step 2: Now, slowly exhale while you keep you core tight and lift your hips off the floor. At this point, press your heels into the floor for stability. Don’t push the hips too high, as you don’t want your back to curve extensively.


Step 3: Next, inhale and lower yourself back to the initial position.


Step 4: Gradually progress the move by keeping both feet together and then extending one leg while you are in the raised position. Avoid arching the back.


Apart from strengthening your core, this exercise also strengthens your glutes and the back of your legs too. It’s time to bridge the gap between your lower and upper body.

Read More:
How To: Do The Perfect Plank Exercises
How To: Do The Perfect Tricep Dips