Lie on your back with your knees bent and your feet flat on the floor.
Lift one foot off the floor in a table top position (90 degrees at your hip, 90 degrees at your knee).
Straighten your opposite leg until there is only a slight bend at your knee.
Your heel should be on ball.
Once in position, tighten your buttock muscles and press your heel into the ball, lifting your hips up into the bridge position.
Hold this position and then slowly return to the ground.
Make sure you keep your hips level throughout the movement.
