5 Glute Exercises You Can Do Without Leaving Your Bed
You don’t need a gym to have a big glute your home can become the perfect
place to work out, plus it’s more comfortable because you can move however
you want, turn the music up loud and carry your own rhythm.
You may think that what you need in the gym are the tools, however, in
your home there are also objects that can be of great help to stay in
shape and be in shape and you had not realized. All you need for these
exercises is your bed.
Yes, you read that right, your bed, where, besides sleeping, it will now
be the perfect gym (and not the one you imagine… well, also). Check out
these exercises that will help you have a perfect glute and that you can
do in the comfort of your bed.
Rules:
As in 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 of rest between each one.
– Before starting, do not forget to do a brief warm-up with
stretching.
5 glute exercises you can do in 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- 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.
4- 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
5- 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.
Share this great exercises to strengthen the glute in bed with all your
friends!
