Day 5 · Monday 5 October Today
Glute bridge
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Pelvic tilt
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Pelvic tilt
- Lie on your back with your knees bent and feet hip distance apart
- Place your arms by your sides with your palms facing up
- Gently tilt your pelvis to press your lower back into the floor
- Release and repeat, or begin to lift your hips slightly if comfortable
Intermediate Glute bridge
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Glute bridge
- Lie on your back with your feet hip distance apart, heels close to your glutes
- Place your arms by your sides with your palms facing up
- Squeeze your glutes and lift your hips and spine upwards
- Lower your spine back down slowly, returning your hips to the floor
Advanced Glute bridge progression optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Add arm movements, such as lifting your arms up to shoulder height as you raise your hips