The move: Heel Digs

Works on: the calf muscles, hamstrings, glutes and core muscles

Tom Mendoza/Los Angeles Daily News (ENLARGE)
Trainer Dino Nowak gets ready to do a heel dig. The rolled-up towel between his knees adds intensity to the exercise.
Tom Mendoza/Los Angeles Daily News (ENLARGE)
Then dig the heels in, lift hips off the floor and tighten your buttocks.
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Give feedback: On this week?s tip; share your exercise tips Related: • Diet & fitness news and tips • Weight loss success stories • More health news Previous tips: The iso-ab plank  Front Raise  Weighted alternating backward lunge with initial knee-up position  Crisscross with 1- or 2-pound weights  Double leg stretch  Active Side Squat with Weights  Bent Forward Row  Wrist Curl  Plie With Upright Rows  Side Waist Toner  Triceps push-up (bench dip) off chair with added weight  Single leg stretch  Inclined Push-Up Off Step  Angled Simultaneous Biceps Curls  Super Man (Back Hyperextension)  Roll-Up With Weights  Hip flexor stretch  Floor Butt Lift  Standing Quadriceps Stretch  Deadlift with shoulder press and rotation  Milk/Detergent Jug Diagonal Lunge With Reach  Isometric Chest Press  The 100  Water Bottle Squat, Curl, Press, Extend and Lateral Descent  Butt Blasters with rotation  Deadlift with shoulder press  Milk/Detergent Jug Single Leg Crossover  Heel Digs  Shoulder Blade Kiss  Hip Lift  Push-up to Reach Back  Hamstring curls  Stagger Stance Two-Arm Band Chest Press  Knee Lift  Neck Stretch  One-Legged Lateral Raise  T-pose

Setup: Lie on your back close to a chair or couch and bend your legs at a 90-degree angle or "L" shape.

Step 1: Dig your heels down, lift your hips off the floor to form a straight line and squeeze your rear. Hold for 5-10 seconds.

Step 2: Lower and repeat.

Fit tip: For a more challenging exercise, place a rolled-up towel between your knees and squeeze the towel as you lift your hips.

Repetitions: Perform 10-12 repetitions for 1-3 sets.

Dino Nowak is author of "The Final Makeover" (Siloam; $15.99), and is a frequent contributor to several fitness magazines and has appeared extensively on TV, including "Entertainment Tonight" and Lifetime Television for Women.

— Los Angeles Daily News