The bridging exercise works the muscles around your lower body and hips. Do not continue with this exercise if it causes pain.

• Lie on your back with your knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees.
• Find your neutral spine position. You will hold it during the exercise. Neutral spine is the name for posture that maintains the three normal curves in your spine.
• Tighten your belly muscles by pulling in your belly button toward your spine.
• Then push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
• Hold about 6 seconds. Remember to breathe normally.
• Lower yourself slowly to the floor and rest for up to 10 seconds.
• Repeat 8 to 12 times.