Debbie Brown, Lead Instructor at the American Fitness and Nutrition Academy demonstrates the floor bridge with progressions and regressions:
Begin with neutral alignment. Lie on your back with your knees bent and place your feet flat on the ground, shoulder-width apart and toes forward. Draw-in your navel and contract your Gluteus Maximus. Pushing through your heels, slowly lift your pelvis off the floor until your knees, hips and shoulders are in line (neutral alignment) for 1 count. Hold for 2 counts and slowly lower for 4 counts. This stabilization exercise is great for activating one of the most common underactive weak muscles, your Gluteus Maximus. Perform 12 to 20 reps for 1-3 sets.
To progress this exercise slowly extend one knee, completely straighten your leg and hold for a few seconds. Lower your pelvis to the starting position and repeat 12-20 reps, keeping your knee extended throughout the exercise. Another progression would be to take the 2 legged floor to the stability ball.
You can engage your Gluteus Medius muscle by adding a band and abducting the legs at the top of the floor bridge. Remember to keep neutral alignment and don’t let your hips drop as you abduct.
To regress the floor bridge, you could perform marching with heal slides. Always remember form and check with your Doctor before engaging in any exercised program.