It works your hamstrings (the back of your thighs), glutes (your buttocks), and core muscles (your stomach and back).

This exercise helps you get stronger and more flexible.

It also improves your balance and stability.

Because it's easy to learn, people of all fitness levels can do it.

You can add it to many different workout plans, like strength training or physical therapy.

To do this exercise, you lie on your back with your heels on a towel on the floor.

Then, you lift your hips off the floor, squeezing your glutes.

Next, you slide your heels away from your body, feeling a stretch in your hamstrings.

Slowly slide your heels back to the starting position, and repeat.

Remember to keep your core tight throughout the exercise to protect your back.

Improve your core strength: A strong core is essential for balance and stability. This exercise challenges your core muscles, helping them become stronger and more supportive.

Boost your flexibility: The Sliding Floor Bridge Curl on Towel helps improve flexibility in the back of your legs and hips (your posterior chain). This can help prevent injuries and improve your overall range of motion.

Work multiple muscles at once: You're not just working one muscle group. This exercise uses your hamstrings, glutes, and core all at the same time, making it a very efficient workout.

Helpful for injury recovery: Because it's a gentle exercise, it's often recommended as part of a rehabilitation program after a leg or back injury. It helps rebuild strength without putting too much stress on the injured area.

Lie down: Lay on your back with your knees bent and feet flat on the towel.

Bridge up: Push your heels into the towel and lift your hips up. Imagine making a straight line from your shoulders to your knees. This is your starting position.

Slide and curl: Keeping your hips lifted, slide the towel towards you by bending your knees. Try to pull your heels in close to your bottom.

Slowly return: Gently straighten your legs back out, sliding the towel away from you. Keep your hips lifted the whole time.

Repeat: Do this as many times as you planned.

Important tip: When your knees are bent and your hips are up, squeeze your bottom muscles really hard. This makes the exercise work better.

Try sliding leg curls on the floor using a towel. Lie on your back, place a towel under your feet, and slide your feet towards your bottom. This focuses on bending your legs, building leg strength and balance.

Another good option is glute marches. Start by lying on your back with your knees bent and feet flat. Lift your hips off the floor, then bring one knee towards your chest, lower it, and repeat with the other knee. This exercise works your bottom muscles and helps with balance and core strength.

Both exercises are great for variety in your workouts. Switching things up helps you get stronger and avoid hitting a wall in your progress.

These exercises are simple and can be done at home without special equipment. Give them a try and see which one you like best!

Here are some similar exercises to add variety to your workouts:

Sliding Leg Curl on Floor: This exercise also works your hamstrings and glutes. It's similar to the bridge curl, but you slide your legs back and forth while keeping your hips lifted. This helps build core strength and improves your balance.

Glute March: This exercise mainly focuses on your glutes and core. You lift your hips off the floor like a bridge and then lift one knee at a time. It's good for improving balance and strengthening your glutes. It's a bit different from the other exercises, but it still helps build strength in the same area of your body.

All these exercises help you get stronger and more flexible. They also improve your core strength and balance. Try them all to find what you like best and to keep your workouts interesting and effective.

Don't lift your hips too high: Keep your body in a straight line from your shoulders to your knees. Think of a straight board or plank – that's the goal.

Control your movements: Don't rush! Slowly slide the towel and pull yourself back up. Use your muscles, not just the force of moving quickly. This helps you get stronger and prevents injuries.

It works many muscles at once, making you stronger and more balanced.

This exercise helps build strength in your legs, glutes (buttocks), and core (middle). It improves your ability to control your body and maintain good posture.

The towel helps your legs slide smoothly, making the exercise easier or harder depending on how much you slide.

You can make the exercise harder by sliding further, or easier by sliding less.

It's a good exercise for people of all fitness levels, because you can change how hard it is.

Adding this exercise to your workouts will help you get fitter overall.

It's a safe and effective way to improve your fitness.