This is a great exercise for your lower back and glutes!
Lie on your back with your knees bent, placing your heels close to your butt. Keep your arms at your sides with palms down.
Squeeze your glutes and raise your hips off the floor to get into the bridge position – you’ll form a straight line from your shoulders to your knees.
Hold the bridge position for 2 seconds, then lower your hips almost to the floor. Repeat.
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this exercise also works great with the addition of a wieght belt to super charge, but it is in no way nessecary and you can still get really good fast results without
This exercise can be modified to strengthen your muscles at different levels if you bring your feet closer towards your rear-end or you can straighten your legs out farther away from you & lift. This is already part of my martial arts workout. You can also do this with one leg down & one leg at different degrees of straight; forward to straight up in the air. Would be amazed at how effective it is in getting at muscles.