Glute Bridge with Arm Fly

This technique works both your backside and your abs, which helps prevent back pain, which is caused by weak glute muscles. Try a Glute Bridge with an Arm Fly.

The first step is to lie down on the floor while holding a 5-pound dumbbell in your left hand and your abdomen in your right hand. With your knees bent at a 90-degree angle. When only your feet and upper back are on the mat, squeeze your glutes to lift your butt, lower back, and mid-back off it. One rep is completed by extending your left arm while maintaining the bridge position, bringing the dumbbell straight up toward the ceiling, lowering it slowly to your left side until it is only a few inches above the ground, and then raising it back up.

Additionally, as you lower the dumbbell to the floor, you must pay attention to maintaining a still posture and keeping your right shoulder in contact with the mat. Do 15 slow, steady reps while maintaining your hips in the bridge position, and then repeat while holding the dumbbell in your right hand. Adjust your dumbbell weight if you're gliding through 15 reps or finding it difficult to complete 10. You should be able to complete 15 slow reps with the final one or two being challenging.