Hip Bridge

Lie on your back with both of your knees and ankles bent such that only your heels are digging (pressing) into the floor.

Squeeze your abs and imagine your belly button been drawn in toward your spine.

Then dig your heels further into the floor, tighten your glutes, and lift your hips and thighs off the floor to form a straight line between your shoulders, hips, and knees.

Hold for a count of 6 seconds while you continue to breathe smoothly.

Slowly drop your hips back down to the floor.

Rest for a few seconds.

Do at least 8 to 12 reps.