5 Simple Exercises That Don't Even Require You to Get Off Your Butt

Updated on 3/8/2018 at 1:30 PM

Laura Arndt

Laying down flat on your stomach or back is not the only way to exercise on a mat! Whether it's convenience or injury that has you looking for exercises you can do while sitting, we've found five exercises to flatten your stomach, tone your thighs and shoulders, and improve your posture in just five minutes!

Seated Arm Circles

Target Muscles: Shoulders, core
Start in the seated position sitting up nice and tall, with your arms stretched out into a T.
Reaching through your fingertips, keeping your arms nice and long, begin to make small circles rotating from your shoulder joint.
Repeat for 30 seconds, then reverse directions.

Saw

Target Muscles: Obliques, hamstrings, lower back
Start in the seated position with your legs wide and your arms stretched out into a T.
Reach your right hand toward your left foot, and slowly return to starting position.
Continue slow and controlled for 1 minute, alternating sides.

Seated Leg Pulse

Target Muscles: Quadriceps, core
Start in the seated position with your legs extended out in front.
Sitting up nice and tall with minimal weight on your hands, pick your right leg up off the ground, flex your foot, and begin pulsing.
Continue to pulse for 30 seconds and switch legs.

Partial Roll Downs

Target Muscles: Core, lower back, shoulders
Start in the seated position with your legs extended out in front and your arms nice and long.
Take a deep inhale as you tuck in and roll down partway into the mat.
Pause and exhale as you return to starting position.
Continue slow and controlled for 1 minute as you breathe through the exercise.

Side Taps

Target Muscles: Obliques
Start in the seated position with your knees bent and your feet flat.
Lean back slightly, and keeping your arms close to your body, begin to rotate side to side as you breathe.
Focus on your core muscles, using your stomach to help you rotate.
Continue slow and controlled for 1 minute.