Pilates: Shoulder Bridge

Step 1: To prepare

Lie down with your knees bent, feet hip distance apart, arms by your sides and back in neutral.

Step 2: The exercise version one

Inhale to prepare, as you exhale push your heels into the floor and squeezing the backs of your legs lift your back off the floor in one piece to a diagonal line. Inhale here, lengthening into the position, then exhale to return your back to the mat.

Repeat this four times and relax when you finish.

Step 3: The exercise version two

Inhale to prepare, exhale and squeezing the backs of your legs lift your back off the floor in one piece to a diagonal line. Inhale here then exhale and maintaining your pelvis stable pick one foot off the floor, inhale replace the foot, exhale and pick up the other foot, inhale bring it back down then exhale to return to the mat.

Repeat this twice more always being aware of not allowing your supporting side to drop.

When you finish, relax your legs down.