Lie flat on the mat, push your feet against the mat (your feet should be placed around shoulder-width); your femoral-tibial angle is approximately 90 degrees. Hands are freely hanging by the sides.
Lift your pelvis up from the mat (shoulders remain on the floor) so that it reaches the level of your knees and above your shoulders. Slowly go back the same way without touching your glutes to the mat. Once you finish the required number of repetitions you can go back to the starting position (lying down on the mat). Breathe out as you go up and breathe in as you go down.
Make sure you maintain correct position of the feet and sufficient knee-joint angle.
Do not go further than recommended in the upper position to avoid overarching your lower back.
Along with correct breathing, maintain a neutral pelvis position and straightened torso throughout.
To acquire greater resistance, place weights on your hips.
Lie on the floor/mat with your knees bent and your hands by your side. Push to your heels; lift your hips slowly and stay in the “bridge” position for 3-5 seconds. Return to your starting position and repeat the movement.
Make sure the decelerating phase is also slow – at least 3 seconds. After achieving necessary strength you can proceed to barbell but