The heel dig bridging exercise works your hamstrings and the muscles around your lower body and hips. Do 8 to 12 repetitions. Do not continue with this exercise if it causes pain.

• Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. At this point, your knees should be bent about 90 degrees.
• 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 as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.