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Preparation:
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Begin by lying flat on floor in face-up with knees bent, feet flat, toes pointing straight ahead and arms by sides.
Squeeze belly by drawing navel towards the spine and squeezing the gluts.
Movement:
With core activated and gluts squeezed, lift hips off ground to form a straight line between knees and shoulders.
Hold and slowly return back to floor, grazing floor momentarily then repeat.
If your hamstring begins cramping, check their pelvis for correct alignment. Pelvis should be not tilted. If there is a misalignment correct it. If you aren't sure then gently stretch the quads 30" each and try the bridge again.
To progress: try single leg, or legs fixed on foam roll as shown above.
Hint : Pushing through your arms while squeezing your belly will help keep your core solid and protected.