This one Move will help your Backside

Let's face it guys or girls we all want a better backside. 

You can start doing this move at home without any equipment,things will start looking better and you'll feel the burn!  Not to mention there are a few other benefits, but we'll get into that another day. 

Watch our video on how to perform this move and more details below.

You might think this is a really easy one! I lay on the floor and lift my hips up a few times! We're going give you some additional tips/instruction with this movement so you can execute it for for maximum results. 

While the movement of lifting the hips up and down while lying on your back may seem basic, the bridge is actually a powerhouse of an exercise that can benefit people with back pain, professional athletes and everyone in between. 

Remember doing 1-2 reps perfect is much better than many reps the wrong way. 


  1. Lie on you back, with your knees bent feet on the floor.
  2. Place your feet hip width apart, knees inline with your toes
  3. Place your arms by your side and firmly press them into the floor, reach your arms as long as you can. (This is the spot where you will notice your chest and shoulders may be tight, many people may not be able to keep their arms flat. Don't stress with time it will get better)
  4. Walk  your feet closer to your finger tips, your heels should be just about under your knees and still hip width apart.


  1. Firmly press your arms, shoulders, and feet into the mat
  2. Inhale and tighten/brace the middle of your body
  3. Continue pressing into your arms and feet to lift your hips off of the mat, try to work from your abdominal muscles.
  4. When you come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Your abs and hamstrings should be well engaged.
  5. To lower to the floor continue to press your hands, arms, feet into the floor while slowly lowering down.


  1. Imagine holding something between your knees. This is to keep your knees inline with your hips and feet and engage their abductors and adductor muscles.
  2. Firmly press into your big toe knuckle and heel to create stability...Push away from the floor
  3. Lift with your abdominal muscles instead of your hamstrings
  4. Think about pressing your shoulders into the floor.  This will help open up your shoulders and chest
  5. Reach your knees out over your toes.  This is a more visual cue, your knees shouldn't actually be going over the toes.  

Work to perform 3 sets of 10 repetitions several times a week! We'll be following up with some more advanced options.

It's always best to work with a qualified trainer for the best results.

Our facility offers Nutrition Coaching, Pilates, Personal Training, and Group Fitness Classes. 

You can sign up for a FREE No Sweat here with one of our trainers!

Sara Benson
Owner, Pilates Instructor, CrossFit Trainer