So the last core exercise that we'll work on is actually core and glutes and hamstrings as well. It's really good for your posture and also it helps support all the movements that we've been doing before with the dead lifts and also the abductors and adductor's. They are called bridges. We're going to lay down on the floor with your feet shoulder width apart, arms by your sides, palms flat down, elbows flat down. We're going to push into your heels and push your hips up towards the ceiling as high as you can and then come back down. Exhale, pull your belly button in towards your spine as you lift up and then back down and feel your shoulder blades are also rolling into the mat as well. So you're going to extend, feel the glutes pushing your hips up and then lower back down and extend up towards the ceiling or the sky and back down. Exhale as you lift your hips, inhale back down, exhale as you lift your hips and inhale back down. Try to push your shoulders into the mat each time that you're lifting your hips and hands in through the floor so your whole body is really working very hard. Go for it!