Bridging strengthens your buttocks and your leg muscles.
Lie on your back with your knees bent and your feet flat on the floor.
Gently tilt your pelvis, as if you are imprinting your lower back into the floor.
Now, lift your hips up into the air, while still holding your pelvis level.
Hold in the bridge position before you then lower, keeping your tummy drawn in, and slowly lower your spine back down onto the floor one vertebrae at a time.
Keep your buttocks tight until your pelvis rests on the floor.