This exercise tilts your core on its axis, requiring you to maintain midsection stabilization while you move bridge pose and extend the legs – and as a bonus, you’ll tone your glutes with this move, too!
How to do it:
On your back with feet on the floor and knees bent, go into ˙bridge” position, with your pelvis is tilted up toward the ceiling. Be sure to use your core to maintain this position rather than depending too much on your glute muscles. There should be a straight, angled line from your shoulder blades to your knees.
From here, slowly lift your leg foot off the floor, and extend it straight up toward the ceiling.
Slowly lower back down, and repeat on the other side.
If it’s too challenging to do the extended-legs portion of the move just yet, start by just practicing bridge pose, contracting your core muscles and holding the position for 30 seconds or longer.
After you lift your leg up toward the ceiling, extend it out to the side, without letting the hips tilt out of alignment. The key to this exercise is to keep the hips even during the movement.