Exercise 9: Bridge With One Leg Lift

• 1. Lie on your back, hands by your sides, knees bent and feet flat on the floor underneath your knees.
• 2. Raise the hips making a straight line from your knees to shoulders.
• 3. Brace your legs, push down with the left foot as you raise and extend the right leg. Keep your hips raised and leveled. Hold for 5-15 seconds. If your hips sag down, place the leg back on the floor and do the simple bridge until you become stronger.
• 4. When you have finished, rest on the back hugging your knees to your chest.

Beginners – Repeat 2 times with each leg. Intermediate – Repeat 3 – 4 times with each leg.