Boat to Bridge
To do the Boat to Bridge, start seated with your knees bent and your feet flat on the ground in front of you. Reach your hands toward your knees and hinge back. Then lift your heels up and balance on your butt in boat. Beginners can keep their knees bent while advanced exercisers can extend their legs up toward the ceiling. Keep reaching your hands toward your feet as you engage your abs.
Pause and hold for a second then lie back on the ground and place your feet down on the ground. Drive your upper back, arms and heels into the ground as you bridge up. Squeeze your glutes and extend your hips. Pause and hold then move back into boat without pushing off your hands if possible.