Build and tone your buttocks with this workout you can do at home. Avoid hurting your knees with these low-impact exercises.
Are you too lazy to get up and exercise? No excuses! This exercise routine will allow you to increase and tone those glutes from the comfort of your bed when you’re too lazy to get up. Check out this workout routine you’ll love.
1. Gluteal bridge with leg extensions
Lie on your back on your bed with your knees bent and your feet flat on the mattress. With your hands at your sides, your fingertips should be close to touching your heels or be able to brush against them. Tighten your abdomen to press your lower back against the bed. Lift your hips, squeezing your buttocks at the top and lift your right foot by extending your right leg straight. Place your right foot on the mattress and without lowering your hips, immediately lift your left foot and repeat on the other side.
2. Donkey Kick
Start in a four-point stance, with your wrists under your shoulders, knees under your hips and torso straight. Kick your right foot up and toward the ceiling, engaging your glutes and using your hamstrings to pull your foot up. Keep your abdomen tight, so that you always maintain a straight and balanced position. Remember: this is a strength move, not a flexibility exercise. Do 20 reps on one side and then repeat on the other.
3. Fire Hydrant
Start in a four-point stance, with your wrists under your shoulders, knees under your hips and abdomen tight. Keeping your leg bent, lift your right knee out to the side toward the ceiling as if you were being pulled by a rope. Keep your abdomen tight and be careful not to allow your body to lean to the left as you lift. Lower your knee to the starting position and repeat. Do 20 repetitions each on one side and then repeat on the other side.
4. Knee crunch
Start in a four-point position, with your wrists under your shoulders, knees under your hips, and abdomen tight. Similar to the previous movement, keep your right knee bent and lift your right knee toward the ceiling. When your hip reaches a 90-degree angle, push the right foot back, straightening the leg, but keeping the hip open. Bring the foot back and pull the knee forward with the goal of touching the upper right arm. Do 20 reps on one side and then repeat on the other side.
Lie on your back with your hands under your hips and palms facing down. Lift both feet in the air and point toes forward. Keeping both legs as straight as possible, press into the abdomen as you lower the right leg down toward the bed with control. Without touching the floor, bring the leg back up to the starting position. Then repeat on the opposite side to complete one repetition. This exercise will not only help tone your legs and glutes, it’s also great for your abs. do 20 reps.