The Best Workouts to Do When You’re Feeling Lazy
There are some days you really just can’t get up to work out. You may not have any workout equipment, and you don’t know what else to do. But any exercise is better than no exercise, and luckily, you can do beneficial workouts without even getting up off the couch. So, binge away on your favorite Netflix show during your less-motivating days and still get in a fairly decent workout in the comfort of your own home.
Whether you hate exercising, don’t feel like going to the gym, or just want to get in some extra movement while you’re at home, look no further. These workouts can help you shape up with the least exertion possible. And while this is all great news, nothing replaces the recommended amount of 30 minutes of exercise per day and a healthy, balanced diet.
The problem with today’s society is the majority of Americans have desk jobs, forcing them to sit all day long. Even one or two hours of intense exercise won’t combat the damage we are doing to our bodies. There are tons of hacks we can do throughout the day so we don’t have to spend our only free time hating life at the gym.
Regina L. Tan, D.V.M., M.S., a CDC officer at the Georgia Division of Public Health, tells WebMD the difference between getting healthy and becoming a statistic is increasing your activity level by 20%.
Here you have it: the ultimate guide to the lazy person’s workout. Do a series of these, or all of these, throughout the day to increase your activity level.
Sitting in a chair/couch:
- Foot alphabet: Sit up straight in your chair or on your couch and raise one foot. Proceed to spell out each letter of the alphabet with your foot in the air. Flex your feet for maximum muscle stimulation. Do these on each foot a few times a day. This will help strengthen your toes that have been scrunched in your shoes, as well as strengthen your Achilles tendons and ankles.
- Butt (glute) crunches: Sit straight in your chair with feet flat. Tighten your glutes for 10 seconds, relax, and repeat 10 times a few times a day. This will help strengthen your glutes.
- Leg raises: When you’re sitting in your chair, flex your feet and raise your legs 20 times on each side. Repeat two or three times per day.
- Arm circle: This may get embarrassing if you’re at work, but definitely do this if you’re sitting at home. Lift your arms to your sides and parallel to the floor. Make tight circles with your entire arm, and make sure to extend your fingers. Do this for as long as you can, then repeat the same circular motion but going backwards. This works your neck, trapezius, and latissimus dorsi in the upper back. Your arms will thank you after this.
Lying on the floor:
- Bicycle crunches: This is easy to do while watching TV for a killer ab workout. Lie on your back and interlace your fingers on the back of your head. Straighten your left leg out at a 45-degree angle to the ground and turn your upper body to the right, bringing your right elbow to the left knee. Twist your whole body and repeat on the other side. Do this until you get tired.
- Planks: Try normal and oblique planks for another great ab workout. Put both your forearms on the floor, and keep your body straight like you’re in push-up position. Hold for 30 seconds or as long as you can go, and complete obliques on either side.
- Tip: Try planks with donkey kicks if you already are a master of the plank. When in plank position, lift your right leg off the ground and bend it so the sole of your foot is toward the ceiling, says PopSugar. Press your right foot upward without moving your lower back or pelvis. Do this on each leg for as long as you can.
- Leg raises: Lie on your side with your elbow and forearm flat on the ground. Raise your right leg up while your left leg lies straight on the ground. Raise to as far as you can go and back down without touching. Do this on either side until you get tired.
- Push-ups: Try to do 30 or more push-ups during commercials or between episodes. Try to focus on your form — keep a straight back and get low to the ground. This is the least you can do if you skip the gym.
- Take the stairs over the elevator or the escalator.
- Park further away.
- Change your sheets once per week to get your blood flowing.
- Vacuum every day.
- Hand-wash your dishes.
- Scrub the floors once a week.
- Play outside with your dogs or kids.
- Get up and walk at work.
- Walk to lunch.