We've all had those days when we know we should work out, but for some reason, we don't want to get up and do it. Don't worry: while you're reading this and likely delaying going to the gym, make an effort to stay active (and at home)!
These workouts may all be performed from the comfort of sitting down, but rest assured, you will still sweat and be sore the next day. Effortlessly do exercises that require no getting out of bed. These routines are an excellent way to tone difficult-to-reach areas while also maintaining good form and movement of your body.
Source: Cleveland Clinic
This accomplishes two things. It reaches for that hard-to-get lower back and develops muscle with a simple movement that can be completed while resting down.
Lay on your stomach and extend your arms over your head.
Curl your back up off the floor, leading with your chest and keeping your feet glued to the mat.
Bend your elbows back while keeping your torso stable, and squeeze your shoulder blades together. Then reach with your palms down forYour toes should be lifted an inch off of the floor as you do so.
For one rep, start with your arms outstretched in front of you. Lower your upper body as close to the mat as possible before returning to the starting position.
After completing a set of 12, take a Child's Pose to stretch out your back. Repeat the sequence three times.
Source: Healthline
This move is excellent for toning your posterior, which can often be neglected in other workouts.
Lie on your back with both knees bent and feet flat on the floor, about hip-width apart.
Place your arms at your sides with palms down, or crossed over your chest.
Press into your heels and raise your hips off the floor until your thighs and torso are in line with each other, forming a straight line from your shoulders to your knees.
Be sure to keep your abs engaged throughout the movement.
Slowly lower back down to the starting position, and press into the heels of your feet to return to the start. That is one rep.
Complete three sets of 10 to 12 reps.
Source: Verywellfit
This is a simple but effective way to stretch your lower back while also strengthening it. The move also tones your abs and glutes.
For this position, you will need to lie on your back with both of your knees bent at a 90-degree angle and your feet flat against the floor. Make sure that when you place your arms beside you, your palms are facing down.
As you inhale, press your lower back into the floor and tilt your pelvis so your hips move toward the ceiling, creating a "C" shape with your spine.
As you exhale, uncurl your spine and return to the starting position.
Complete three sets of 10 reps.
Source: Les Mills
This move works your entire back, from your traps to your lats.
With the arms down at your sides in an "A" posture, lie face down on the floor. Ensure that your body is straight and that your toes are pointed forward to the ground with eyes direct downward. Glutes should be flexed, and the belly should be drawn in.
Bring your body into a straight line by extending the upper back and lifting your head off the ground. Then, pull your shoulder blades back and down, reach for the sky with your thumbs, and keep your elbows straight.
Reverse the pattern and return to the beginning.
For the number of repetitions you desire, keep repeating these instructions. To maintain proper posture, don't excessively arch your lower back; instead, focus on keeping your shoulders squared and head level with your spine.
Source: Remi Sovran
This move targets your chest, but also works your arms, shoulders, and back.
Lay on your stomach with legs extended and feet hip-width apart..
Place your palms flat on the floor beside you, shoulder-width apart.
Press into your palms and lift your torso and upper thighs off the floor, keeping your lower legs on the floor.
Slowly lower your upper body back down to the floor by bending your elbows.
When your elbows are at a 90-degree angle, press back up to the starting position.
Complete three sets of 10 to 12 reps.
Source: Rehab My Patient/ YouTube
This move works your obliques, which are the muscles that run along the sides of your waist.
With both knees bent and feet flat on the floor, recline your body to a 45-degree angle. Place your hands at your sides with palms down.
As you exhale, slowly lift your right knee toward your chest and place both hands on the back of your thigh.
Inhale and hold for two counts.
Exhale and slowly lower your leg back to the starting position.
Complete 10 to 12 reps on one side before switching to the other side.
Source: Howcast/ YouTube
This move is a great way to work your entire core, including your obliques.
Begin by lying on your back on the mat with your legs extended and arms at your sides, palms down. For extra support, you can place your hands under your glutes below the small of your back, pressing into the floor.
Tuck your pelvis and press your lower back into the mat to engage your core. Maintain this position throughout the entire movement.
Raise both legs off the floor at a 45-degree angle, approximately 6 to 12 inches from the starting position (in this case, the floor).
Keep your core tight and neck relaxed as you lower one leg towards the floor. Using the other leg, lift it up in a scissoring-like motion to begin the exercise.
Continue the scissor motion by switching your legs up and down slowly for the advised number of repetitions.
Continue alternating legs for 30 to 60 seconds.
Source: Bustle
This move strengthens your core muscles.
Lie on your back with both knees bent and feet flat on the floor about hip-width apart. Place your arms at your sides with palms down.
Press into your heels and lift your hips off the floor until your thighs and torso are in line with each other, forming a straight line from your shoulders to your knees. Be sure to keep your abs engaged throughout the movement.
Slowly lower back down to the starting position, and press into the heels of your feet to return to the start. That is one rep.
Complete three sets of 10 to 12 reps.
Source: New York Times
This move works your entire core, including your obliques.
Lie on your stomach with your elbows bent and planted directly beneath your shoulders, forearms parallel to each other.
Tuck your toes under and lift your body off the floor, keeping only your forearms and toes touching the ground as you do so.
Squeeze your glutes and quads and brace your abs.
Hold this position for the advised amount of time.
Source: Women’s Health
This move works your obliques and outer hips.
Lie on your right side with your feet stacked on top of each other and your right forearm propped up beneath your shoulder, elbow pointing toward the ceiling.
Brace your core and lift your hips off the floor until your body forms a straight line from head to feet.
Hold this position for the advised amount of time before lowering back down to the starting position.
Repeat on the other side.
FAQs
Getting some rest after a workout can actually help your muscles recover. See, when you sleep, your pituitary gland releases growth hormone. And guess what? Your muscles need this essential hormone to repair and build tissue--which is key for muscle growth, athletic prowess, and basically seeing any results from all that exercising you're doing.
Ideally, you should wait at least 30 minutes after a workout before lying down. This gives your body time to recover and helps prevent cramps or other discomfort.
Sleeping on your back with a pillow under your knees is often recommended for people with back pain. This position can help relieve tension and pain in the lower back. Some people find that sleeping on their stomach with a pillow under their hips is also helpful. Experiment with different positions to see what works best for you.
