Lie on your back with your knees bent and your feet flat on the floor.
Activate your core stability muscles, tilting your pelvis towards you so that your lower back flattens and your tail bone rolls off the floor.
Now tighten your buttock muscles and continue to peel the rest of your spine off the floor until you are in a bridge position.
Hold in the bridge position before you then lower, keeping your navel drawn in and slowly lowering your spine back down onto the floor one vertebrae at a time.
Keep your buttocks tight until your pelvis rests on the floor.