Pelvic Tilt Into Bridge

How to do it

1. 01Lie down with your feet on the floor, heels directly under your knees.
2. 02Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
3. 03To go into a bridge, lift the entire spine except the neck.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.