The supine abdominal bridge is a great core exercise. It is relatively easy to perform and requires no fancy equipment. While the abs are the primary focus, the supine abdominal bridge also works the thigh and hip muscles (e.g. gluteus, hamstrings, quadriceps). They each allow the "bridging" of the hips to take place. Here is how this exercise is done:
Begin in the supine position (on you back) with your knees bent and feet flat on ground. Place the arms by your sides, palms face down. Next, "bridge upward" by pushing through the heels and lifting the hips off the ground. As the hips come up, contract your ab muscles for at least 2 or 3 seconds. The head should remain on the floor at all times. Slowly lower the hips and repeat the exercise.
Lie down on the back with knees bent, arms by your sides.
Elevate the hips off the ground and "crunch" the abs. Exhale.
Slowly return and repeat the exercise.
Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more.