The Easiest Exercise for Your Thighs, Bum & Tum (That You Can Do Lying Down!)

Let’s face it: sometimes the idea of squats, crunches, or anything involving jumping around like a caffeinated kangaroo is just… too much. Especially when you’re tired, burnt out, or just want to feel a bit more human again.

So let me introduce you to one of the most effective and laziest-looking exercises for your bum, thighs, and core…

The Glute Bridge (aka: The Bum Lift)

Sounds fancy. Looks lazy. Works like magic.

How to Do It:

1. Lie on your back on the floor.
2. Bend your knees, feet flat on the ground, hip-width apart.
3. Arms relaxed by your sides.
4. Squeeze your bum and lift your hips up to the ceiling.
5. Hold for a second or two at the top.
6. Lower slowly back down.
7. Repeat.

That’s it. No gym. No kit. No sweating buckets. You can even do it in your pyjamas. (I’ve done it half-asleep.)

What Muscles Does It Work?

This little beauty hits:

• Glutes (hello, perkier bum!)
• Hamstrings (back of the thighs)
• Core/abs (great for lower belly tone)
• Lower back (builds support and balance)

Perfect if you sit a lot, feel wobbly in the middle, or just want to gently build strength without going full Rocky Balboa.

How Many Should You Do?

Start with:

• 10 to 15 reps
• 2 to 3 sets
• Rest 30–60 seconds between sets

And if you’re feeling strong, you can hold the top position longer, slow it down, or do more sets. But trust me—even at the beginner level, this does the job.

Why It’s a Winner

• You can do it on the floor while listening to music, a podcast, or just your own thoughts.
• It strengthens without strain.
• It actually helps with posture and back pain.
• It’s great for energy without wiping you out.

Final Thoughts from Your Lazy-Fitness Loving Blogger

If you’re in a burnout phase, unfit, or just want something gentle but powerful—this is your move.

No pressure. No six-pack required. Just a little lift and squeeze, and you’re on your way to a stronger, happier body.

Bum, tum, and thighs? Sorted.

And you didn’t even have to get off the floor.