Some of our micro-workouts are meant to be intense, high-energy fitness bursts- Bed Bridging is definitely not one of those. Your back endures a lot of stress and strain, and will sometimes lose the ability to flex comfortably. This deliberate, careful workout helps return the back's ability to move in a segmented manner and strengthens the glutes at the same time. And hey, you also get a chance to check out your navel! What's not to love?
Lay on your back with or without a pillow and place your feet together, flat on the bed. With your hands at your side, contract the glutes and curl your tailbone, slowly rolling your pelvis toward the ceiling until your chest is aligned with your hips and your glutes are fully contracted. Hold for three seconds then slowly return to the starting position.