Get up! Get off that chair at this very instant and put on your running shoes. Plug in your earphones, blast the music and go for a run, right now! Come on, you cannot be that lazy!
If all of the above sentences made you tired already, don’t worry! You’re not alone in this. I too am lazy like you and try to avoid the context of any full fledged, long workout session. That’s why today I have compiled this post for you. It includes some easy exercises that you can keep doing throughout the day in order to bring more fitness and movement to your body.
Single Leg Bridge
Before going to bed or after waking up (basically while you are still on your bed), bend one leg and keep the other one straight on the bed and lift your butt off the bed using the leg that is bent. This is called the Single Leg Bridge exercise. Repeat it for about two sets where 1 set equals to 15 reps.
The single leg bridge exercise is a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). If you do this exercise correctly, you will also find that it is a very powerful core strengthening technique. In order to hold the pelvis level throughout the exercise, you need to contract both the abdominal and lower back muscles.
This will give you’re the perkiest butt ever! 😉
This can be done early morning while you are getting ready to get out of your bed. Just lift your legs off the bed and hold them at a 45 degrees angle for about 5 seconds. Repeat and hold it till you feel the burn.
Leg raises are a great way to target the lower portion of the abdominals. In conjunction with a good diet, leg raises will give a flat and toned look to your lower abdominal section. This exercise works great on yoru abs.
Single Leg Circles
When you are sitting down on the chair in front of your system or laptop, lift one leg off the ground so that it is at a 90 degree angle with your upper body and rotate the leg clockwise and then anticlockwise for about 30 seconds. Repeat it with the other leg.
The point of single leg circles is to warm up your hip. We’ll be getting into a lot more work that incorporates movement through the legs. But, while we move the legs or the arms we have to always consider what’s stable. In this case, we work on the stability of the pelvis. While you have a moving part, you’re focusing of that, but mostly you’re thinking about what’s not moving because that’s your powerhouse. That’s your core. This works out your legs.
Wall Push Ups
When you are in the bathroom, waiting for the bucket of water to fill or the water heater to heat up the water for your shower, find a wall and do wall push ups. Wall push ups are just like regular push ups. But, they are done on the wall, instead of the floor. Frankly, I don’t think I can ever do a floor push up. Well, I can if I practice, but I’m lazy, remember? 😛
Wall push-ups are perfect for a beginner, but it’s equally beneficial for everyone. Although, traditional push-ups work the chest, arms and shoulders, wall push-ups are an excellent alternative for beginners who want to build strength and move on to more advanced fitness level. Wall push-ups are also a good choice if you want to strengthen the chest, but have back problems because they put no stress on your spine. This will work your pecs.
This is for your arms. This can be done anytime and anywhere if you have like 10 seconds to spare. But, you might have to repeat it multiple times throughout the day if you are going to do it for just 10 seconds. So, what you have to do is just hold your arms straight out and rotate them in small circles. This will remove the flab under your arms.
Arm circles are small, repetitive arm movements that can help tone and stretch the muscles of your arms and shoulders, including your trapezius and deltoids. They don’t require any equipment and are easy to do, making them an ideal choice for exercise beginners. This exercise offers several benefits to your shoulders and can get you on the path toward a more healthy and toned body.
You know how sometimes you are using your laptop on the bed or just lazing on the bed with your stomach towards the floor – use that time to do a back crunch! You just basically lift your upper body up while keeping your legs flat on the bed.
Just like you would do the normal crunches for you abs, back crunches work to strengthen and work on your back and spine to strengthen the muscles there and tone them at the same time. This works on the love handles on your back too.
Well, I hope this has helped all of you who are as lazy as me to workout. See you in my next post!
The Lazy Woman’s Guide to Looking Good
10 Simple Foods to Have Post-Workout
Hair Care Tips During Workout
Skin Care Tips for Workouts
5 Legs Exercises for Thighs, Hips and Calves
Five Easy Tips to Jumpstart Your Exercise Regimen
My 9 Fitness Secrets
5 Abs Exercises for a Flat Stomach!
Image Sources: 1, 2, 3, 4, 5, 6, 7