Bridge

 

 

Lie down on the back, bend the knees, and place the feet flat on the floor about hip-width apart. Let the arms fall to the sides with the palms facing downward.

Contract the buttocks and pelvic floor to lift the buttocks several inches off the ground.

Hold this position for 3–8 seconds.

Relax the buttocks and pelvic floor muscles to lower the buttocks to the ground.

Repeat up to 6 times.

Rest then perform up to 2 additional sets.

As the strength of the pelvic floor increases, in time you will find that you may be able do more repetitions as you progress through the exercise.

This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek advice from a qualified health care professional with any questions regarding your concerns.