Six-Movement Workout for the Lazy: Strengthen Your Glutes and Loosen Your Hips

Sometimes, even the most dedicated athletes have days when the thought of lacing up their running shoes or rolling out the yoga mat feels like an insurmountable challenge. On those low-energy days, a “lazy girl” workout can be a perfect solution. These low-impact, floor-based routines allow you to stay active from the comfort of your living room, perhaps in front of your favorite TV show or with a podcast playing in the background.

Fitness trainer Tessa Reyes Benz has designed a routine that targets your glutes and hips without demanding too much energy. While the workout can be done with a dumbbell, beginners can easily perform the exercises without any equipment. Here’s a breakdown of this accessible and effective workout.

The Lazy Girl Workout Routine

To complete this workout, perform the following six moves in sequence for the recommended number of repetitions. Repeat the entire sequence for two or three rounds, making sure to rest between sets.

1. Glute Bridges

Repetitions: 15

Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips towards the ceiling, squeezing your glutes at the top, and then lower back down. This move activates and strengthens your glutes while also engaging your core.

2. Clamshells

Repetitions: 12 each side

Lie on your side with your knees bent at a 90-degree angle. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Lower back down and repeat. This exercise targets the hip abductors, helping to improve hip stability.

3. Fire Hydrants

Repetitions: 12 each side

Start on all fours with your hands directly under your shoulders and knees under your hips. Keeping your knee bent, lift one leg out to the side and then lower it back down. This movement is excellent for working the outer glutes and hips.

4. Lying Leg Lifts

Repetitions: 15 each side

Lie on your side with your legs extended straight. Lift your top leg up towards the ceiling and then lower it back down. This exercise strengthens the hip abductors and helps in toning the outer thighs.

5. Side-Lying Hip Adductions

Repetitions: 15 each side

Lie on your side with your bottom leg straight and your top leg bent in front of you. Lift your bottom leg towards the ceiling and then lower it back down. This move targets the inner thighs, promoting balanced hip strength.

6. Seated Forward Fold

Hold for 30 seconds

Sit on the floor with your legs extended straight in front of you. Slowly reach forward towards your toes, keeping your back straight. Hold the stretch to improve flexibility in your hamstrings and lower back.

Why Are Lazy Days Important?

Building a healthy and resilient body isn’t just about intense workouts; it’s also about balance. Regular exercise, a well-balanced diet, and proper rest are all crucial components. Rest days allow your muscles to repair and recover after tough training sessions.

Sometimes, our bodies need a little extra rest. Incorporating gentle movement, like the “lazy girl” workout, can help keep your body limber without pushing you beyond your limits. Trainer Tessa Reyes Benz emphasizes the importance of listening to your body on lazy days, encouraging you to enjoy the process of staying active without overexertion.

Incorporating these easy yet effective movements into your routine can keep you on track towards your fitness goals, even on those days when motivation is low. So next time you’re feeling sluggish, remember that a little movement can go a long way in maintaining your overall health and well-being.