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the bridge
The bridge: Lie on your back with your arms down by your sides, knees bent and feet on the floor, hip-distance apart. Keeping your feet as close to your buttocks as possible, exhale and press your arms into the floor, lifting your hips so that your back and thighs form a horizontal line. Try to press your shoulder blades together and your chest toward your chin, keeping your throat relaxed. Hold, then slowly release and let your hips drop to the floor.
BENEFITS: Stretches the chest, hips and quadriceps and strengthens the hamstrings, buttocks and back. 

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