Your body resembles the shape of a bridge when you perform the exercise of the same name. You lie on your back with your knees bent and lift your hips toward the ceiling. Your back arches as your head remains on the floor to form a bridge from your feet to your head.
Benefits
The bridge exercise has a variety of benefits, including stretching your chest, neck and spine. Your legs strengthen to hold your hips in the air. "Yoga Journal" says this position also helps reduce headaches, backaches and anxiety. You can also perform a one-leg or cross-leg bridge to strengthen your legs.
Floor
Lie on your back on the floor with your knees bent and feet flat. Position your feet under your knees so your shins are perpendicular to the floor. Straighten your arms and put them along the sides of your body. Keep your neck still and look at the ceiling. Lift your right foot off the floor and place it on your left thigh. Lift your hips toward the ceiling as high as you can. You have two options at this point: maintain the position for 30 seconds or lift and lower your hips eight to 10 times. Repeat with your other leg.
Stability Ball
Instead of positioning your feet on the floor, put them on top of a stability ball. Remain on your back with your arms at your sides. Cross your right foot over your left thigh. Raise your hips toward the ceiling while trying to keep the stability ball still. Exhale as you raise your hips and inhale as you lower them. Complete eight to 10 repetitions and repeat with your other leg.
Bosu
A Bosu trainer resembles half of a stability ball attached to a flat surface. Place the Bosu, dome side up, on the floor and lie with the center of your back on the dome. Bend your knees and put your feet on the floor. Cross your right foot over your left thigh. Rest your hands on your hips. Exhale and lift your hips toward the ceiling. Inhale and lower your hips to the start position. Repeat eight to 10 times before completing the bridge on your right leg. Do two sets with each leg.
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