The benefits of: Bridge.
Setu Bandasana /Bridge Pose is a favorite of mine! Always a challenge, always gives results for tums and bums!
Pelvic floor, core, leg and strengthener.
Lie supine on the floor. Bend your knees and place your feet on the floor, heels as close to the sitting bones as possible and hip width apart.
Exhale and, pressing your inner feet actively into the floor, push your tailbone upward toward the pubis, firming gently (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Extend through the arms to help you stay on the tops of your shoulders.
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees.
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor to starting position.
Try this image cue:
Imagine there is a chain attached to your pubic bone and it is pulling you up to the ceiling!
Keep an imaginary peach between chin and chest!
Assist yourself by:
Placing a yoga block between thighs.