Turn your bedtime routine into a glute-sculpting session with these innovative exercises designed to be done right on your bed. No need to leave the comfort of your bedroom or change out of your pajamas—this workout brings convenience and effectiveness together for your fitness goals.
Bed Bridge Lifts: Strengthen Your Core and Glutes
- Lie on your back with your knees bent and feet flat on the bed.
- Raise your hips towards the ceiling by squeezing your glutes.
- Hold at the top for a moment.
- Lower your hips back down to the starting position.
- Repeat steps 2-4 for a total of 15-20 repetitions.
- Complete 3 sets of these repetitions.
Single-Leg Bed Bridge: Targeted Lift for Each Side
- Start in a bridge position, lying on your back with knees bent and feet flat on the bed.
- Extend one leg straight while keeping the other foot on the bed.
- Lift your hips towards the ceiling, maintaining balance with one foot on the bed and the other leg extended.
- Hold at the top for a moment.
- Lower your hips back down to the starting position.
- Repeat steps 2-5 for a total of 10-15 repetitions on one leg.
Bed Donkey Kicks: Activate Your Glutes
- Start by positioning yourself on all fours, with your hands directly under your shoulders and knees under your hips.
- Maintain a stable core and spine throughout the exercise.
- Lift one leg back and up, keeping it straight, while maintaining balance on your hands and the opposite knee.
- Hold at the top for a moment, engaging your glutes.
- Lower the leg back down to the starting position.
- Repeat steps 3-5 for a total of 15 repetitions on one side.
Fire Hydrants on the Bed: Work Those Outer Glutes
- Begin on all fours, with your hands directly under your shoulders and knees under your hips.
- Keep your core engaged to maintain stability.
- Lift one leg to the side while keeping the knee bent at a 90-degree angle, maintaining balance on your hands and the opposite knee.
- Hold at the top for a moment, engaging your outer thigh and glutes.
- Lower the leg back down without resting your knee on the bed.
- Repeat steps 3-5 for a total of 15 repetitions on one side.
Lying Side Leg Raises: Tone Your Hips and Glutes
- Lie on your side with your legs extended and stacked on top of each other.
- Support your head with your hand that is closest to the bed, keeping your elbow on the bed for stability.
- Keep your core engaged to maintain alignment and stability.
- Raise your top leg as high as is comfortable while keeping it straight, engaging your outer thigh and hip muscles.
- Hold at the top for a moment.
- Lower your leg back down to meet the bottom leg.
- Repeat steps 4-6 for a total of 15-20 raises on one side.
