The bridge exercise is a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). If you do this exercise correctly, you also will find that it is a good core stability and strengthening exercise that targets the abdominal muscles as well as the muscles of lower back and hip. Finally, the bridge exercise is considered a basic rehab exercise to improve core and spinal stabilization.
How to Do the Bridge Exercise
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor.
Make sure your feet are under your knees.
Tighten your abdominal and buttock muscles.
Raise your hips up to create a straight line from your knees to shoulders.
Squeeze your core and try to pull your belly button back toward your spine.
If your hips sag or drop, lower yourself back on the floor.
The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.
If you find the basic Bridge Exercise too easy, you may want to move up to the One-leg Bridge Exercise.
http://sportsmedicine.about.com/od/strengthtraining/qt/bridge-exercise.htm
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