Hold for one second, then lower back down. Lie on your back on the floor with your knees bent and your hands on the sides of your head, fingers pointing toward your toes. How to do them: Two sets of 8 reps. Hold for one second, then lower down. Aim to train bridges times a week—but even once a week will make head Im Bridge looking in some good stronger and more flexible. Paul Wade, author of Convict Conditioning and calisthenics master, says this of bridges: Now go do some bridges! Lie on your back with your knees bent. Search Bridges: Two sets of reps times a week.