Are you too lazy to get up early to start a morning workout? No problem, you can stay in bed whenever you want.
You don’t need a gym to have toned glutes, your home can become the perfect place to exercise, plus it’s more comfortable because you can move however you want, turn up the music and go at your own pace.
You may think that all you need at the gym are the tools, however, there are also objects at home that can be of great help to keep you in shape and you had not realized it. The only thing you need to do these exercises is your bed.
Yes, you read that right, your bed, where, in addition to sleeping, will now be the perfect gym (and not the one you imagine… well, that too). Check out these exercises that will help you have perfect glutes and that you can do in the comfort of your bed.
Rules:
As with everything, this routine also has its rules, but don’t worry, they are simple and easy to follow.
- 8 exercises.
- 3 sets of each.
- 15 seconds rest between each one.
- Before you start, don’t forget to do a quick warm-up with some stretching.
1. Glute bridge
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause once in this position and then slowly lower your body back to the floor.
Do 2 sets of 12 seconds.
2. Side plank with leg lift
Lie on your side with your body touching the floor.
Place your left arm on your hip and slowly lift your pelvis upwards, applying your weight to your right arm and keeping both legs together.
Now, separate your left leg from your right leg.
Try to stay in this position for 10 seconds and then slowly return to the resting position.
You can use a resistance band around your knees to apply extra pressure.
Complete 12 repetitions with each leg.
3. Leg raises with the 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. Stand 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 to your abdomen.
Extend your leg straight up and then lower it with control to return to the starting position. Perform one repetition.
Continue for 30 seconds, then repeat on the other side.
4. Inverted diamond crunches
Lie on your back with your arms extended at your sides and your palms facing down.
Bring your feet together and spread your knees out to the sides so the space between your legs resembles a diamond.
Push down through your palms and brace your core as you lift your feet above your hips.
From this position, lift your hips off the bed to bring your feet toward the ceiling.
With control, drive your hips back down to the bed. (Don’t let your feet drop.) This is one repetition.
Continue for 30 seconds.
5. Abs with cut
Start by lying on the floor with your legs raised and your arms above your head and breathe deeply.
As you exhale, lift your head and shoulders off the floor. And as you stand up, open your legs so that your arms are between your legs (cut).
You should repeat this movement for 1 minute.
6. Leg raises
Lie on the floor with both legs vertical as if you were against a wall.
Place your arms extended on the floor and place your hands under your buttocks. Now slowly lower your right leg and bring it as close to the floor as possible, but without touching it. Then slowly raise it back to the starting position.
Do the same with your left leg. This is one repetition.
Do 15 repetitions.
7. Up-down plank
Start this exercise in a full plank.
Then you have to place your right forearm on the mat and then your left forearm, coming into a plank with your elbow.
Then place your right hand on the mat, and straighten your right elbow.
Do the same with your left arm to return to a full plank.
Do 10 repetitions.
