There are many kinds of gymnastics and exercises, with which you can lose weight or pump up muscles. We found an uncomplicated complex that can be more: it will bring your body back to normal in the morning, refresh it before the start of the working day and even improve your mood, and also harmonize the work of the internal organs and spread the spine.

Now, we gladly allow ourselves to soak up the morning in bed, gradually waking up with this gymnastics. This exercise routine will help you to tighten your butt without even crawling out of the bed.In the morning after waking up, do not jump abruptly off the bed.

Credit: Pixabay

Credit: Pixabay

Give yourself a little lie down and stretch. Remove, from under your head, a pillow and roll (preferably in the evening) a towel into a roller about 8 cm in diameter.

Credit: Pixabay

Credit: Pixabay

#1 Gluteal bridge

From this initial position, lift the hips upward until all of your body is one straight line. In this case, you need to squeeze the buttocks. At the top, squeeze the buttocks even more and lower to the starting position.

Credit: Pixabay

Credit: Pixabay

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Do 3 sets of 15 times.

#2 Gluteal foot bridge

In this version of the gluteal bridge, you should rest your foot on the floor a little further from the knee. The second leg should be pulled out so that the heel does not touch the floor, you can also put the shin on the thigh of the supporting leg.

Credit: Pixabay

Credit: Pixabay

READ MORE: 3 effective exercises to tone your arms without weights

Do 3 sets of 10-15 times.

#3 Raising the leg aside

Lie on your side, take your leg as high as possible. The leg should not fall back or forward - a clear straight line. Return to the starting position. While doing the exercise, keep the buttocks in tension. The second leg is a bit stiff for the stability of the exercise.

Credit: Pixabay

Credit: Pixabay

READ MORE: A beginner's walking program and tips to get you walking anywhere

The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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Credit: BetterMe