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There’s nothing better than an effective exercise that you technically don’t even have to get out of bed for. The hip bridge is the ultimate #lazygirlsolution for strengthening your glutes because you start and end lying on your back. It’s a quick way to make a healthy decision first thing in the morning before you even change out of your pajamas. (On the days you’re feeling extra motivated though, try this 20-minute strength routine.)
“Hip bridges are one of the best classic booty exercises,” explains Alicia Marie, LA-based trainer and expert on TipTalk app. “They activate the muscles in your posterior muscular chain, particularly the glutes and hamstrings and are simple.” That’s why they are one of her go-to moves for your legs and butt. “You can pretty much do them anywhere—fitness level isn’t important,” she adds. So, whether you’re brand new to working out or you consider yourself a gym rat, bridges can have a place in your routine.
Whether you’re on a gym mat or just a mattress, here’s how to do it.
Hip Bridge
Whitney Thielman
- Start lying flat on your back, your knees bent and your arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt.
- Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees.
- Pause for 1-2 seconds, then lower back down. “To get the most out of this simple move, you have to take it slow,” Marie says.
- That’s 1 rep, do 10. Repeat for 3 sets total.
Once you master that move, Marie recommends adding in some other variations—try lifting your right leg straight up and doing single-leg version (do 10 reps on both sides for 3 sets). Or, you can try these marching glute bridges. Pretty great way to start (or end) a day, right?
You may also like: 9 Easy Stretches For Tight Hips
Related:
- This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
- The Barre Move That’ll Set Your Butt And Legs On Fire
- This Butt And Hips Exercise Will Also Help Prevent Knee Pain
The post This Lazy Girl Move Is The Best For Your Butt appeared first on SELF.
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