The Essence of Exercise:
Lie on your back with your knees bent and feet flat on the floor.
Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.
Bridge your hips up by contracting your glutes. Don’t use your lower back.
Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.
Slowly lower your hips down until they are an inch above the ground. Then repeat.