What is bridging (heel dig)?

Bridging (Heel Dig)

Bridging (heel dig)

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  1. Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. Your knees should be bent about 90 degrees.
  2. Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally and don't hold your breath.
  3. 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. Keep your hips level.
  4. Hold for about 6 seconds.
  5. Slowly lower your hips back to the floor.
  6. Repeat 8 to 12 times.

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