7 Glute Exercises You Can Do Without Getting Out of Bed

You don’t need to go to the gym and do hours and hours of physical activity to have firm and increased buttocks. Your home can become the ideal place to do physical activity, and it is even more convenient since we can take all the space and time we want.

Another of the advantages of exercising at home is that you don’t need specific equipment: there are many objects in the house that can help us perform exercises. In this article, we explain how to use the bed to firm and lift your buttocks.

In general, the routine we present below consists of 8 exercises, of which you must repeat 3 sets for each and take 15-second breaks between sets. Remember, before you start, to do some stretching and warming up.

Pelvis lift

Lie on your back, with your knees bent, your heels close to your buttocks and your arms at your sides. Lift your pelvis and apply pressure to your heels to form a straight line between your knees and shoulders.

Tighten your glute muscles and lift your right foot off the bed, bringing your right knee to the right side of your pelvis, without stretching your leg. Repeat the exercise with your left foot. Perform 20 repetitions.

Lateral exercise

Extend your left arm toward the ceiling. Slowly lower your pelvis without touching the bed, then return to the starting position. Rotate your waist as you lower your left arm under your body, keeping your abdominal muscles tight.

A repetition ends when you return to the starting position. Continue for another 30 seconds before switching sides. Repeat 15 times on each side.

Leg raise with knees

Lie on your right side, bend your right knee by placing your foot behind you. Lift your right hand over your head and rest your left hand on your left pelvis. Lean on the toes of your left foot and stretch your left leg forming a straight line with your body.

Lift your left leg toward the ceiling, keeping your hips sideways, then bend your knee and bring it toward your abdomen. Return to the starting position by stretching your leg and slowly lowering it. Perform the exercise for 30 seconds, then switch sides. Perform 15 repetitions on each side.

Reverse Diamond Crunch

Lie on your back, with your hands at the sides of your body and palms facing down. Bring your feet together and open your knees, creating a diamond-shaped space between your legs.

Lift your feet to your sides, applying downward pressure with your palms and keeping your abdominal muscles tense. Lift your pelvis and bring your feet toward the ceiling. Then, return to the starting position slowly. Continue for 30 seconds and perform 20 repetitions.

Jack Splits

Lie on your back and bring your hands together by intertwining your thumbs, legs and arms should be stretched and your feet together. Lift your arms and legs out of bed, keeping your abdominal muscles tense.

Exhale, while forming a V with your legs and lifting your entire upper body out of bed. Bring your hands forward as you lift your body. Slowly return to the starting position, without touching the bed. Continue for another 30 seconds and perform 25 repetitions.

Scissors

Lie on your back, palms facing down and hands under your pelvis. Keep your feet straight and elevated. Tighten the muscles in your abdomen, bringing your right leg toward the bed until it is parallel to the surface of the bed. Keep both legs straight.

Lift your leg up to the starting position, without touching the bed. Repeat with the other leg as well. Do 20 total reps.

Plank “dolphin”

Start from a classic plank position, with your forearms and palms on the mat and your shoulders in line with the rest of your body.

Lift your pelvis upwards, keeping your abdominal muscles tight and your legs straight. To complete a repetition, pause and return to the starting position. Perform 20 repetitions.

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Important: This website does not give medical advice, nor does it suggest the use of techniques as a form of treatment for physical problems, for which medical advice is required. If you decide to apply the information contained in this site, you do not assume responsibility for it. The intention of the site is to be illustrative, not exhortative or didactic.