8 Easy Butt Exercises You Can Do Right Before Bed | SELF

Whether you decide to work out in the morning or at night, getting in some simple movement each day can be beneficial in so many ways. And that doesn’t mean every day needs to be an intense workout session. In fact, we hope these butt exercises help you feel more relaxed and loosened up before you climb into bed.

If you really want to make this a full on workout, you could incorporate all of these moves into a full-body routine to help build strength in your glutes. If that’s your goal, you may even want to consider adding some weight to moves like the lateral lunges and glute bridges. But otherwise, we suggest taking these easy butt exercises nice and slow—focusing on your form, breath, and spinal alignment throughout each move. Instead of putting on your usual go-to gym mix, consider a chill playlist that will help you unwind. Especially when it comes to the last two moves—the lateral lunge shift and the figure-four stretch—take them as slowly as you want, really feeling a stretch in your glutes, hips, hamstrings, and inner thighs.

Since these are intended to be done as a relaxed routine, you can do all the moves once and call it a night. But if you’re looking for a bit more structure, we’ve created a suggested workout below.

Workout Directions

Do each move below in order for 10-12 reps. Do the entire circuit 3 times.
If you’re treating these moves more like stretches, focus on inhaling as you start each movement, and exhaling as you finish each movement. Complete 10-12 breaths of each. Do the circuit 1-2 times.

Our model, Grace Pulliam, teaches aerial yoga, Vinyasa Yoga, and a fall prevention class for senior citizens. When she’s not teaching, she enjoys a variety of dance classes and jogging in the park.

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