When it comes to working out, most people think they need to hit the gym or have fancy equipment to get a good workout. However, that’s not always the case. You can get a great workout right from the comfort of your own bed.
Yes, you read that right. You can do glute exercises while lying on your bed. These exercises are perfect for those days when you don’t feel like getting out of bed or when you’re traveling and don’t have access to a gym. Plus, they’re a great way to sneak in a quick workout before starting your day.
In this article, we’ll share 7 glute exercises that you can do lying on your bed. These exercises will target your glutes, helping you to build strength and tone your backside.
In-bed glute exercises are a convenient and effective way to work out your glutes. Here are some of the benefits of doing glute exercises in bed:
- You can do them anytime, anywhere, without any equipment.
- They’re perfect for beginners or those with limited mobility.
- They can help improve your posture and reduce back pain.
- They’re a great way to sneak in a quick workout before starting your day.
- They can be easily modified to increase or decrease the intensity.
Now that you know the benefits, let’s get into the exercises.
7 glute exercises that you can do lying on your bed
1- Hip lift
- Lie on your back with your knees bent, heels close to your butt and arms at your sides with palms facing down.
- Press through your heels while lifting your hips so that your body forms a line between your knees and shoulders.
- Without extending your leg, squeeze your butt as you lift your right foot off the bed and bring your right knee over your right hip.
- Place your right foot on the bed and repeat the exercise with your left foot. You now have one repetition!
Do 20 repetitions.
2- Lateral side
- Stretch your left arm toward the ceiling. Without touching the bed, slowly lower your hips, then return to the starting position.
- Keeping your abdomen tight, twist at the waist as you lower your left arm to bring it under your body.
- Return to the starting position to complete one repetition. Continue for 30 seconds, then repeat with the other side.
Do 15 and then repeat with the other side.
3- Leg lifts with knee
- Lie on your right side with your right knee bent so that your foot is behind you.
- Lift your head with your right hand and place your left hand on your left hip.
- Lean on the toes of your left foot and extend your left leg to form a straight line with your body.
- Keeping your hips sideways, lift your left leg toward the ceiling, then bend your knee and bring it up to your abdomen.
- Extend the leg up and then lower it with control to return to the starting position. You have one repetition.
- Continue for 30 seconds and then repeat on other side.
Do 15 reps and then switch to the other leg.
4- Reverse diamond crunches
- Lie on your back with your arms outstretched at your sides and palms facing down.
- Bring your feet together and open your knees out to the sides so that the space between your legs resembles a diamond.
- Push down with your palms and squeeze your abdomen as you lift your feet over your hips.
- From this position, lift your hips off the bed to bring your feet toward the ceiling.
- With control, bring your hips back to the bed. (Do not drop your feet). There is one repetition. Continue for 30 seconds.
Do 20 repetitions.
5- Jack Splits
- Lie on your back with thumbs interlocked, arms and legs straight and feet together.
- Tighten your abdomen as you lift your arms and feet off the bed, keeping your knees and elbows straight.
- Breathe out as you lift your legs up and out to form a V, and lift your entire upper body off the bed.
- As you come up, bring your hands forward. Slowly, without touching bed, return to the starting position. You have one repetition. Continue for 30 seconds.
Perform 25 repetitions
6- Scissors
- Lie on your back with your hands under your hips and palms facing down. Keep your feet in the air and straight.
- Keeping both legs as straight as possible, tighten your abdomen as you slowly lower your right leg toward the bed until it is parallel to the surface of the bed.
- Without touching the bed to rest, bring the leg back up to the starting position. Repeat with the opposite leg to complete one repetition.
Do 20 repetitions.
7- Dolphin plank position
- Get into plank position with your forearms and palms resting on the mat and your shoulders aligned just above your elbows.
- Your body should draw a straight line between ankles and head.
- Keeping your core muscles contracted and legs straight, lift your hips upward.
- Pause and return to the starting position (always with control) to complete one repetition.
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