We all have those days where we know we should work out, but for whatever reason, we just can't [1] bring ourselves to get up and actually and do it. Fear not: while you are reading this and likely procrastinating over going to the gym, opt to keep your workout horizontal (and home)!
These exercises can all be done from the comfort of never having to get up, but rest assured, you will still break a sweat and be sore the next day. Workouts [2] where you are running around and dripping sweat definitely burn calories, but so do the ones that are less active. These moves are an excellent way to tone those hard-to-reach areas and really focus on your form and movement of the body.
Superman
This gets that hard-to-reach lower back and builds muscle through a simple motion that can be done while laying down
- Lie on your stomach with your arms reaching overhead.
- Keeping your feet on the floor, arch your upper back to lift your chest off the floor.
- Keeping your torso stable, bend your elbows back and squeeze your shoulder blades together. Then reach your fingertips toward your toes with your palms down and lift your chest another inch away from the floor.
- Sweep your arms forward while lowering your upper body all the way to the mat, returning to the starting position. This completes one rep.
- Take a Child's Pose [4] to stretch out your back after completing a set of 12. Repeat the sequence three times.
Bridge Kick
This move will tone your butt and also work your hips and core.
- Start in a bridge position with your hands by your sides.
- Lift your left foot off the floor, straightening your knee but keeping your thighs parallel.
- Kick your left leg up, so the sole of your flexed foot is toward the ceiling.
- Without letting the pelvis drop, slowly lower your left leg so your thighs are even. This completes one rep. Do 20 reps total.
Diamond Sit-Up
Technically a sit-up, this effective move works the abs through a larger range of motion and adds some functional fitness training to the challenge.
- Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
- Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep. Do 20 reps total.
Runner Crunch
This exercise will strength your core and transform your arms, all from the comfort of never having to get up.
- Start on your back with your elbows resting on the floor at a 90-degree angle.
- With your core engaged, roll up to almost sitting while bringing your right knee up to meet your left elbow. It should feel a little like running.
- With control, straighten your leg as you slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last.
- Alternate with your other leg to complete one rep. Do 20 reps total.
Half-Banana
Why do a whole banana when a half is just as good? This variation effectively works the abs, but is still gentle on the lower back.
- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat. This completes one rep.
- Repeat, lifting the right leg as you roll up toward sitting.
- Continue alternating sides for a total of 20 reps.
Crunchy Frog
This exercise [7] strengthens and tones the entire abdominal wall, and with a fun name, what's not to love?
- Begin sitting, balanced just behind your sits bones, and rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
- Exhale, pull your navel to your spine, and lean back slightly as you open your arms to the sides and straighten your legs.
- Inhale and return to the starting position to complete one rep. Repeat 20 times.
Elbow Plank With Alternating Arm Reach
Elbow planks [8] work the entire front of the body, but adding the arm reach forces your abs to kick into high gear to stabilize your torso
- Start in an elbow plank with your palms facing up.
- With your abs pulled toward your spine, reach your right arm forward, keeping your torso as still as possible. Bring your elbow back to the mat. This completes one rep.
- Repeat on the other side and continue alternating sides for 20 reps total.
Bow
Bow pose increases flexibility in your spine and offers a great stretch for tight shoulders.
- While lying on your belly, bend both knees, reach your arms behind you, and hold onto your ankles.
- Use your leg muscles to press your feet back and give height to your torso.
- Stay like this for five breaths, then release.
Pigeon
Pigeon pose is essential for opening tight hips and hip flexors.
- Bend your right knee and extend your left leg behind you. Place your hands on your hips and gently arch your back.
- To make this pose more relaxing, fold your torso over your front leg. Place your arms on the bed and rest your head on your forearms.
- Hold like this for five breaths (or more if you love it), then repeat Pigeon with the left knee in front.
Half Wheel
This pose will increase flexibility in your spine and shoulders while also toning your thighs.
- Lie on your back with your knees bent and your feet planted as close to your bum as possible.
- Press into your feet and shoulders and lift your hips into the air, supporting your weight by placing your hands on your lower back.
- Enjoy for five breaths.
