Exercise is a very good for weight lose, but is not well known. Lie on your back with your hands at your sides, knees bent and feet flat on the floor. Make sure your feet are below the knees.
Tighten your abs and buttocks. Lift your hips up to create a straight line from knees to shoulders. Express your base and try to pull your navel back toward your spine.
Slowly raise and extend one leg, keeping the pelvis elevated and level. If your hips fall let loose, place the leg understood on the ground and make a bridge with both legs until they become stronger. remember to switch legs and do the same movement and amount of stretching and lifting with both legs.
The goal is to maintain a straight line from shoulder to the leg straight and hold for 20 to 30 seconds. You may need to start with the bridge position (to support both feet and just lift the pelvis) for a few seconds and change position. It is best to maintain the correct position for a shorter time to make a wrong posture.
If you can not maintain this position, start with the basic bridge exercise to build strength and then move to the bridge of one leg.