Lay on your back with the knees bent. Engage core and pelvic floor, inhale as you hold, and exhale as you press the heels into the floor and lift up through the hips. Inhale at the top, and exhale slowly lower. Squeeze through the buttocks as you slowly lower as well. There should be no pressure or discomfort through the low back or neck.
Modification - little pulses at the top, quick exhale up and inhale lower, alternating foot lifts as you hold the hips up.
Adding in chest press with the bridge, hold the bridge position up, and holding the dumbbells, perform the chest press. Exhale as you press the weights up and straighten the arms, inhale as you lower.
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