Prone Hip Extension in Bed
The best part of this micro-workout? You get to fall asleep the second you complete it. No dumbbells, exercise balls, or weights: just you and your bed. Hip extensions are great for strengthening often neglected muscles of the back of your thigh and glutes while also strengthening muscles involved in posture.
Lay face down on your bed with a thick pillow under your waist/stomach and arms at your side or above your head. Keep your upper body stationary during the exercise. The only body part moving during this exercise is your one leg extending at the hip with the other leg remaining stationary. The end position is your straight leg about one foot above the bed. Hold the end position for 1 second and then return to the starting position. Repeat the exercise for 20 seconds. Relax and repeat a total of two times for each leg.