If being lazy is your only excuse to avoid working out we’ve got something just for you! We know how hard it is to build up the motivation to get up from your bed or the couch and get the yoga mat out. But did you know that you don’t always need special equipment, clothes, and a mat for exercising?
We’ve got a list of exercises that you can do when you are feeling lazy. You can do these exercises on your lazy Sundays without even getting out of bed or off the chair! Being lazy no longer means you can’t be productive now. Netflix and burn some calories, anyone?
1. Let’s start with simple stretching!
Sounds basic, we know but stretching is also an important part of fitness routine. It provides your body a bunch of benefits including improvement in body flexibility, posture, prevention of injuries and soreness, and an increase in blood and nutrient supply! Who knew, right? And the best part is that you don’t even have to get out of your bed or couch to stretch.
Just make sure to use the proper technique (avoid bouncing and too much tension) and focus on the areas which feel tight. Include stretching in your daily routine and soon you’ll start to feel the tension dissipating from not just your body but your mind as well!
2. Foot Alphabet
We’ve all done this one unknowingly while lying on the bed or couch before. Raise one foot up from where you’re sitting and use your big toe to write the alphabet in the air. Repeat this with the other foot and stretch and curl your toes. This will strengthen your ankle and make your toes, feet and Achilles tendon more flexible.
3. Leg stretches
You can do this on both the chair and the bed. While sitting on the chair, raise one leg and stretch in a way that your muscles tighten. Make sure your back is straight. Hold for a few seconds and then repeat the process with the other leg. If you’re laying in bed you can raise each leg up in a way that its perpendicular to your body.
Do this at least 4-5 times a day. This exercise can help improve blood circulation and increase knee and hip stability which can help with your balance.
4. Cheek (butt) Scrunches
Sit up straight in a chair with your feet flat on the ground. Tighten your gluteal muscles for around 10 seconds and then relax them. Repeat this for at least 6-7 times per day and it’ll soon make your flutes stronger and more toned.
5. Arm Circle
This exercise is perfect if you’re sitting at home and want to get some exercise in while sitting on the couch.
First, sit up straight and make sure you’re not slouching. Stretch your arms straight out to your sides, extend your fingers and make circles in a clockwise manner in the air with each arm. After a few minutes move the arms in an anti-clockwise manner.
To make the exercise more testing you can also stretch your arms out in front of your body and repeat the motions.
This exercise helps work out and strengthen your neck and tighten the trapezius and latissimus dorsi muscles of your upper back.
6. Pelvic Tilt
Another exercise that you can squeeze in while sitting on a chair, whether at the office or at home! Bring your hips to the middle of the chair and keep your feet flat on the floor. Bend down from your waist and push your butt out. Place your hands on a desk or another chair in front of you making sure your legs don’t move, work your abs and pull your butt back in.
Your movement should resemble something like that of a crunch. Hold the position for a few seconds, then return to the original position and repeat the exercise at least 4 times at a stretch.
If you do this regularly it’ll result in more toned abs. It will also make your body more flexible and make outdoor activities and other kinds of exercises easier.
7. Chair Pushes
Sitting in the office and got some room for yourself? If you have one of those chairs with wheels you can give this exercise a go! Bring your butt a bit ahead in the chair and make sure your back doesn’t touch the backrest. Bend from the waist and lean your chest forward bringing it to just a few inches away from the desk.
Hold the desktop with both your hands and push in a way that it extends your arms with the elbows bent only slightly. Then pull the desktop to bring your chair close to it again. Repeat this for 10-15 minutes. This helps to stretch and work your upper body muscles like triceps, biceps, chest, shoulder, and core muscles.
8. Bicycle Exercise
We know this sounds tiring but it’s not! You can do this when you’re lying on the bed watching Netflix and you’ll immediately feel less guilty for being lazy.
Lie on your back and put your hands under your head. Bring your knees up to your chest and slowly lift your head and shoulders off the ground.
Now imagine that you’re pedaling a bike, bring your right knee close to your chest and straighten your left leg. Then bring your left knee close to your chest while straightening your right leg. Repeat this process for at least 10-12 times.
This helps build muscles and improve core strength and who knows, it might help improve your actual bicycle riding skills!
This is another exercise that you can squeeze in while watching TV during commercials or in between episodes. Lie down flat and bring your knees up placing your hands on your thighs or knees. Then using your hands lift your upper body off the floor keeping your back straight and come to somewhat of a sitting position. Bring yourself back to the sleeping position and repeat the process for around 10 times.
Sit-ups is a classic exercise included in almost every workout and it strengthens the core, improves posture and makes daily activities like lifting heavy objects easier!
10. Seated Hip Thrust
This exercise is ideal if you’re home alone and want to get some exercise done without getting up from the chair.
First, bring your butt to the edge of the chair and bend your knees at 90 degrees in a way that your toes touch the ground. Lean your back as far as you can touch the backrest and grip the armrest with your hands. Now bring your thighs close to your chest with your knees still bent and then stretch your legs out in the air. Pull your legs back and return to the original position.
Repeat this for around 10-12 times at a stretch. This exercise helps in strengthening gluteal muscles and in the long term increases your range of motion.
11. Flutter Kicks
When you’re lying down on your back with your hands under your hips, spread out your feet a little and with the support of your arms and hands, lift your shoulders and head from the ground.
Then, lift your feet from the ground and move them up and down alternatively like you’re speed walking but remember not to bend your knees.
This is one of the most convenient exercises to do because you can do this at least 20-30 times at a go while watching your favorite show, and even before getting out of bed in the morning. If practiced regularly this exercise can help reduce back pain and stretch the back muscles.
12. Supine Leg Marches
You can do this exercise while lying on the bed. Lie on your back with your knees bent, feet flat on the bed and your hands by your sides. Slowly lift your buttocks off the bed.
Lift one leg off the bed until your knee is close to your chest and in line with your hips. Then bring it back down and do the same with the other leg, remember not the lower your buttocks down. Repeat this at least 10 times.
This exercise targets and strengthens the muscles of the glutes, legs, and core.
13. Russian Twist
This is an easy one! Sit on the edge of your chair with your legs bent at the knees and your feet dangling near the corner of the chair. Lean as far as you can without touching the backrest and bent your hands in a way that the elbows reach the bottom of your rib cage. Breathe out and gently twist to right. Then, take a breath and twist to the left while breathing out.
Repeat this process for at least 20 times. This will help build your abs and strengthen the back muscles and your spine.
Just practice these exercises instead of wasting an entire day (which can also mess up your workout schedule) coupled with a healthy diet you’ll soon start seeing changes!