Motivating yourself to the gym can be challenging, especially if you’re busy or tired from a long day at work. You might convince yourself that staying in is more accessible than making an effort for an exercise session.
But with some creative solutions and determination, getting your body moving need not be a chore!
Here are lazy workout ways for those who lack motivation – no sweat needed!
Why There’s A Need for Lazy Workouts
The lack of motivation to exercise can have severe physical and mental health consequences, increasing the risk of chronic diseases such as obesity, heart disease, diabetes, and some types of cancer. This is due to a sedentary lifestyle caused by a lack of time, energy, or interest in physical activity.
People may feel too busy with work or other commitments and prefer to avoid traditional exercise like going to the gym, running, or lifting weights. In some cases, underlying health issues or injuries can prevent people from exercising.
Physical inactivity imposed by a lack of motivation for exercise has also been linked to decreased muscle mass and bone density and lower energy levels. It can also contribute to mental health issues such as depression, anxiety, and stress due to a feeling of failure that results from not sticking with an exercise plan.
It can lead to increased fatigue and difficulty concentrating on tasks due to the reduced oxygen flow associated with inadequate physical activity levels.
Benefits of a Lazy Workout
Karsten Winegeart
Improved Cardiovascular Health
Improved cardiovascular health is one of the main benefits of lazy workouts. Low-intensity exercises such as walking, cycling, and swimming can help strengthen the heart and increase blood circulation, which helps reduce the risk of developing heart disease, stroke, and other cardiovascular conditions. Regular exercise can also lower cholesterol levels, improve blood pressure, and help maintain a healthy weight.
Reduced Stress and Anxiety
In addition to improving physical health, low-intensity workouts can benefit mental health. Exercise releases endorphins, natural chemicals in the brain that boost mood and reduce stress and anxiety levels. This can lead to better sleep quality, a more robust immune system, improved energy levels throughout the day, and overall well-being.
Increased Energy Levels
Although lazy workout may not have much effect on energy levels due to their low-intensity nature, it is pretty effective in boosting energy levels throughout the day. Since exercise increases the circulation of oxygenated blood throughout the body, it can help provide you with more energy than if you were sedentary during your free time. This can mean more productivity in other areas, such as work or school, and simply feeling better during any given day!
Lazy Workout Ways
Unilateral Leg Raises
The unilateral leg raise is a great exercise to target your core and abdominal muscles. This movement requires you to lift each leg independently from one other, activating the muscles in your hips, glutes, lower back, and core.
To perform the unilateral leg raise, begin by lying on your back with your arms extended at your sides. Bend one knee with the foot planted and keep the other leg straight. Contract your core and lift the extended leg until it points to the ceiling.
Make sure to keep your pelvic area in line with the rest of your body during this motion for the best results. Slowly lower your leg back down and repeat this same move with the opposite leg for several repetitions.
Unilateral Leg Raises are an effective lazy workout way to build stronger core muscles and increase stability throughout your body.
5-Minute Abs
If you want an easy way to tone and sculpt your tummy, the 5-Minute Ab Workout from XHIT Daily is a great place to start. Led by instructor Rebecca, this workout will have you sweating, panting, and shaking as you complete 300 seconds of core exercises that target all sections of your midsection.
Formatting the practices into intervals is designed to help you get maximum results in the shortest time possible. The routine consists of various planks, twists, crunches, and other movements that work your obliques, transverse, and rectus abdominous muscles.
While quitting after 30 seconds may be tempting, try to push through the full five minutes and feel that burn! With dedication and hard work, you’ll soon be well on your way to having a toned stomach that you can be proud of.
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Pronated Hip Abduction
The Pronated Hip Abduction is an effective lazy workout to strengthen the core muscles and hip flexors and tone the glutes. It’s a great exercise to incorporate into sluggish activities because it requires minimal space and equipment and can be done in your home.
To perform this movement, lie face down with your legs extended and arms in a comfortable position. Then, lift one leg off the floor/bed and extend it laterally – right with the right leg, left with the left leg. Hold for a few seconds before returning to the starting position with a short rest period between repetitions.
To maximize results, repeat this motion on both legs. The Pronated Hip Abduction improves muscle contractions throughout your posterior chain while providing a practical toning effect on your glutes.
Regularly practicing this movement can lead to better posture, improved balance, and greater strength within your core area.
Side-Lying Hip Abduction
The Side-Lying Hip Abduction is a fantastic lazy workout for those looking to open their hips, strengthen their glutes, and tone their core. This exercise can be done from your home and requires no special equipment.
To begin, lie on your right side with both knees bent. You can place your left hand on your hip and rest your head on your right arm to get comfortable. From there, focus on lifting the left leg towards the sky as comfortably as possible.
Keep both knees bent throughout the entire movement and do not overstretch or strain yourself. Once at the top of the lift, lower the leg back down to its starting position in a slow and controlled manner. Repeat this exercise on the opposite side when finished.
The Side-Lying Hip Abduction is an excellent exercise for targeting multiple muscle groups at once; it opens up tight hips while strengthening the glutes and core area simultaneously.
As with any form of physical activity, it’s essential to start slowly before progressing onto more challenging variations of this exercise; otherwise, you risk injury or improper results!
Butterfly Bridges
Lie on your back with your knees bent, bringing the bottoms of your feet together while keeping the knees wide apart and open (like butterfly wings). Have your arms at your sides, with palms pressed firmly into the mattress.
Begin by pushing down into the bed with your feet and lifting your hips off the bed. Control the movement as you lower your hips to the mattress, but before you contact it again, press down into it to lift yourself back up for a complete rep.
Aim for 20-30 reps for maximum benefit. This is an effective way to work out core muscles, strengthening not just the abdominals but also the glutes, hamstrings, and quads.
Doing this exercise regularly can help improve posture and balance and tone problem areas of the body.
Twisting Plank
The Twisting Plank is an effective and efficient lazy workout to engage your core muscles while lying in bed. Start by getting into a forearm plank position with your elbows supporting your weight, creating a straight line from the top of your head to your toes. Make sure to brace your abdominal muscles as you go.
From this starting position, lower your hips towards the right side of your body, then lift them back up to the center before dropping them down towards the left side, completing one rep. You mustn’t let your butt stick up in the air or allow your hips to drop too far down, as this defeats the purpose of engaging those core muscles. The natural twisting motion during this exercise will help target even more muscles throughout your abs, obliques and lower back.
Due to the nature of beds being soft and wobbly surfaces, it can be challenging for beginners to maintain proper form on these surfaces. Try practicing on a firmer texture, such as on the floor, until you gain enough strength and control to do it on a bed. To reap maximum benefits from this exercise, aim for 20 reps each session.
Bicycle Crunch
Lie on your back with your knees bent and feet flat on the floor. Place both hands behind your head, elbows pointing outwards towards the sides. Lift your feet a few inches off the ground and ensure your low back stays in contact with the floor.
Push your right knee towards your chest while simultaneously pulling your left elbow towards it. Your opposite leg will remain slightly elevated off of the ground. Hold this position for a few moments and then switch legs, moving the other elbow to meet the opposite knee.
Continue alternating between sides for 15 reps or until you feel a slight burn through your abdominals. This effective core lazy workout targets both upper and lower abdominal muscles for improved strength and stability!