Whether you exercise in the morning or evening, adding some simple moves daily to your routine can be helpful. But that doesn't mean you should do many intense workouts every day to avoid feeling tired. The following exercises target the butt and hips and many body muscles to help you relax before sleep. It's best to focus on your breathing and doing these exercises properly rather than just finishing the reps. You can play some calm music to help you unwind. Since the goal of these exercises is to create a relaxing routine that helps you chill out you can do the exercises without sticking to a set number of reps and then go to sleep. If you want a more structured workout, do each exercise 10 to 12 times until you finish all exercises, then repeat the whole set two or three more times.
First exercise (Marching Glute Bridge With Leg Extension):
- Lie on your back with your knees bent and feet flat on the floor. Place your hands at your sides so your fingertips almost touch your heels. Tighten your core muscles to press your lower back into the floor.
- Lift your hips off the floor and squeeze your glutes at the top. From this position, lift your right foot off the floor and straighten your right leg in the air.
- Lower your right foot back to the floor and immediately repeat the move with your left foot. This completes one rep.
Second exercise (Single-Leg Glute Bridge):
- Lie on your back with your knees bent and feet flat on the floor. Place your hands by your sides so your fingertips nearly touch your heels. Tighten your core muscles to press your lower back into the floor. From this position, lift your right foot off the floor and straighten your right leg up into the air.
- Press down through your left foot and make sure to tighten your core and glute muscles. Then lift your hips off the floor to form a bridge shape.
- Slowly lower your hips back down to the starting position.
- Do 10 to 12 reps on each side.
Third exercise (Donkey Kick):
- Get down on your hands and knees with your knees right under your hips and your wrists under your shoulders. Tighten your core muscles.
- Kick your right foot up toward the ceiling, making sure to use your glutes and hamstrings to lift your foot.
- Stop lifting your foot just before your back starts to arch. Then slowly return to the starting position. Also, keep your core muscles tight throughout the exercise to stay stable.
- Do the exercise 10 to 12 times for each side.
Fourth exercise (Fire Hydrant):
- Get down on your hands and knees with your knees right under your hips and your wrists right under your shoulders. Then tighten your core muscles.
- Lift your right knee out to the side and up toward the ceiling with your leg bent like it’s tied tight with strings until your hip is level with the floor. Make sure your core is tight so your body doesn’t lean left.
- Lower your knee back down to the floor to return to starting position.
- Do the exercise 10 to 12 times for each side.
Fifth exercise (Kneeling Obliques Crunch):
- Get down on your hands and knees with your knees right under your hips and your wrists right under your shoulders. Then tighten your core muscles.
- Lift your right knee to the side and up toward the ceiling, keeping your leg bent as if tied with strings. When your hip forms a 90-degree angle and is parallel to the ground, straighten your right leg behind you but keep it parallel to the ground. This is the starting position.
- Move your right knee toward your right arm until it gently touches the top of your arm, then return to the starting position to complete one rep.
- Do 10 to 12 reps on each side.
Exercise 6 (Standing Hamstring Stretch):
- Do Stand with your feet a little apart and hands at your sides, then take a step forward with your right foot. Make sure your right leg is completely straight so only your heel touches the ground.
- Bend forward and move your arms along your leg, then when you stand back up, raise your arms above your head without bending them.
- Do 10 to 12 reps on each side.
Exercise seven (Lateral Lunge Shift):
- Stand with your feet wider than hip-width apart. Tighten your core and don't bend your knees. Your butt shouldn't stick out and your lower back shouldn't arch. You can raise your hands in front of your chest or put them by your sides.
- Bend to the right by moving your hips back and bend your right knee, but keep your left leg completely straight.
- Return to the starting position without lifting your feet off the ground. Repeat the movement on the other side immediately. That counts as one rep.
- Repeat the exercise for 10 to 12 reps.
Exercise eight (Standing Figure-Four Stretch):
- Stand with your feet a bit apart and hands by your sides. Lift your left foot off the ground and place your left calf muscle on your right thigh.
- Bend forward as much as you can while moving your butt back and tightening your core. Bend your right knee. You can raise your hands in front of you to keep your balance.
- Hold this position for one deep breath then lower your left foot back to the ground to return to the starting position.
- Repeat the exercise 10 to 12 times on each side.
