This is another movement for your core. The bridge is a multipurpose exercise that reinforces the gluteus, abdominal and lower back muscles. The bridge has copious benefits counting a toned backside, flat abdominal muscles and healthy spine. It can be performed practically anywhere. Learn the bridges in the below mentioned easy steps.

Start the exercise by taking a medicine ball.

Now place your legs on the ball and balance them by placing both the hands on the ground as shown in the figure. This posture helps in making your core muscles i.e. your abdominal muscles, spine muscles and the gluteus.

Now slowly try and roll the ball in forward direction with your feet. While doing so your knees should be pushed in the direction of your chest.

Now slowly roll the ball forward while keeping the legs straight and butt in upward direction.

Now upholding the bridge position using muscles all down the front of your body and managing the ball by means of your shoulders, first lift your right leg, then the left one.

The above steps help strengthening the upper thigh muscles, butt, and lower spine.