Tabletop bridge

Lift your hips on your hands and feet into a tabletop shape, stretching the front of the shoulders and hips while working the glutes and hamstrings — the first step toward a bridge.

How to do it

1. 01Warm up your wrists and shoulders, then sit with knees bent, feet flat and hip-width apart, hands behind your hips with fingers pointing toward your feet.
2. 02Press through your hands and feet to lift your hips until your torso and thighs form a flat surface parallel to the floor, knees bent about 90° over your ankles.
3. 03Squeeze your glutes, lock your arms, open your chest and pull your shoulders away from your ears; keep your head in line or let it tip back gently if your neck is comfortable.
4. 04Breathe steadily throughout the hold with no sharp pain, then lower your hips gently.

Common mistakes

• Hips sagging — squeeze your glutes to keep your torso and thighs flat.
• Shrugging into your neck — push the floor away, pull your shoulders down and open your chest.
• Pushing through sharp wrist or shoulder pain — stop; turn your fingers outward or shorten the hold.

In the Bridge progression

1. 1Tabletop bridge
2. 2Elevated bridge
3. 3Full bridge

Standard to move on: 3 sets × 30s, two sessions in a row.