If you’re looking to tone your glutes but don’t have the time or energy to hit the gym, you’re in luck. Here are 7 glute exercises that you can do right from the comfort of your own bed:
GLUTE BRIDGE:
- Lie on your back with your knees bent and feet flat on the mattress.
- Push through your heels to raise your hips towards the ceiling, squeezing your glutes at the top.
- Lower your hips back down to the starting position.
FIRE HYDRANTS:
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Keeping your knee bent, lift your right leg out to the side, squeezing your glute as you lift.
- Lower your leg back down to the starting position and repeat on the other side.
LEG RAISES:
- Lie on your back with your hands at your sides.
- Slowly raise one leg towards the ceiling, squeezing your glute as you lift.
- Lower your leg back down to the starting position and repeat on the other side.
CLAMSHELLS:
- Lie on your side with your knees bent and your feet together.
- Keeping your feet touching, lift your top knee as high as you can, squeezing your glute as you lift.
- Lower your knee back down to the starting position and repeat on the other side.
SCISSOR KICKS:
- Lie on your back with your hands at your sides.
- Slowly raise your right leg toward the ceiling while simultaneously raising your left leg toward the ceiling.
- Lower both legs back down to the starting position and repeat on the other side.
DONKEY KICKS:
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Keeping your knee bent, lift your right leg and kick your heel towards the ceiling.
- Lower your leg back down to the starting position and repeat on the other side.
LYING LEG CURLS:
- Lie on your stomach with your hands at your sides.
- Slowly raise your right leg towards your glutes, squeezing your glute as you lift.
- Lower your leg back down to the starting position and repeat on the other side.
These exercises are a great way to tone and strengthen your glutes without ever having to leave your bed. Remember to engage your core and breathe as you perform each exercise. Aim for 3-4 sets of 10-15 reps for each exercise. Happy toning!
