The Bridge Exercise
This exercise is very important for the core muscles of your back. These muscles are responsible for your posture and overall support-strength. Usually without something to lift ourselves up we cannot exercise our back. This exercise is awesome because it exercises your back and all you need is somewhere to lie.
Lie and bend your knees making your feet flat on the floor. Make sure your feet are below your knees.
Lift your hips to form a straight line and try to pull your belly button back toward your spine.
Hold this position for 20 seconds and return to your primary position.
For start do this 5 times and work your way up by improving your endurance time in the last position.