Combines the glute bridge exercise with pelvic floor contractions for functional strength that transfers to real-world performance.
Lie on your back with knees bent and feet flat on the floor.
Engage your pelvic floor with a Kegel contraction.
While maintaining the Kegel, lift your hips off the ground into a bridge.
Hold the bridge and Kegel for 10 seconds.
Slowly lower your hips while releasing the Kegel.
Rest 10 seconds. Complete 10 repetitions, 3 sets.