Bridge 4 Way Glute Knees Together

Lying on a mat bring your feet in to your butt at about a 110 degree bend close to your butt. Make sure your feet are in straight alignment. Width should be slight narrower than shoulder width. Bring your knees together and keep them there for the entire exercise. Slowly lift your butt off the mat rolling the spine up as you flex your core and glutes. Form a straight line from knee to shoulder with a negative slope. Slowly reverse this sequence.

Don't push your body back on the mat.