- أساسيثانويثالثي
- الصعوبة
- Principiante
- القوة
- Spingi
- الآلية
- Multiarticolare
- Lie supine with knees bent, feet hip-width, arms relaxed by sides.
- Inhale to prepare, exhale and posteriorly tilt pelvis.
- Roll spine up one vertebra at a time into bridge.
- Press through legs until legs are nearly extended. Lower back to start.
- Then begin rolling your spine downward until your back is flat against the carriage.