Lie on your back with your knees bent and your feet flat on the floor.
Gently tilt your pelvis as if you are imprinting your lower back into the floor and lift your hips up into the air while still holding your pelvis level.
Hold in the bridge position before you then lower, keeping your navel drawn in and slowly lowering your spine back down onto the floor, one vertebrae at a time.
Keep your buttocks tight, until your pelvis rests back down on the floor.
