It strengthens the buttocks, the hamstrings, the hip muscles and the muscles of the lower back. The buttocks bridge also makes an excellent exercise for those who spend long hours sitting in the office, since it strengthens the spine and enhances posture.
How to do it:
1. First, lie on your back with your arms at your sides and palms facing the floor.
2. Next, bend your knees so that your calf is perpendicular to the floor. Tighten your belly to work on the abdominal binder.
3. Now lift your lower back and hips so that your body forms a straight line from your shoulders to your knees.
4. Hold this position for a few seconds and then lower yourself.