Hahah I for one am super lazy so I don’t blame anyone but I decided to get up on my feet and do some workouts. By now we all know the dangers of eating too much and exercising too little: heart disease, stroke, diabetes, etc. Seeing that I am a lazy person, I needed some that weren’t that hard but still gave me results are here are a few:
The Chin Tuck improves posture, helps stiff neck and limbers up the trapezius (neck, shoulders and upper back), as well as the throat and jaw muscles.
Sit or stand, facing directly ahead. Keep your shoulders relaxed. Push your head slightly forward, then pull your head back slowly. Bring your chin toward your chest, and imagine the top of your head is rising toward the ceiling.
Feel the stretch in the back of the neck. Remember to breathe. Hold for 10 seconds. Relax. Repeat as desired.
This is absolutely the best exercise for lazy people. The Butt Clench tightens the buttocks, helps strengthen the lower back, and helps release stress-related energy in the butt and thighs.
Tuck your tailbone in slightly. Clench your butt together. Hold for ten seconds. Relax. Repeat as desired.
Foot Flexes and Foot Rotations
A human foot has 26 bones, 20 muscles, 33 joints and over 150 ligaments. In one day, the feet take a cumulative force of several hundred tons. When your feet are tired, you are tired. Foot flexes and
rotations help limber up the feet and legs, de-stress the joints and muscles, improve blood circulation and give you an overall feeling of energy and well-being.
Foot Flexes: Slowly thrust out your heel, while pointing your toes toward your knee. You will feel the stretch in the back of the legs. Repeat 5 times with each foot.
Foot Rotations: Slowly rotate your foot at the ankle. Rotate to the left 10-20 times, then rotate to the right. Repeat with each foot.
Backward Elbow Stretch
This is a great exercise for the back, shoulders, upper arms, chest, and posture. The Backward Elbow Stretch can help prevent joint problems such as frozen shoulder.
Raise your hands to about waist-height. Keeping your back straight but relaxed, try to touch your elbows together behind your back. Unless you’re super-flexible, you won’t be able to do it, but you’ll feel the stretch in the shoulders, arms and chest.
Hold for ten seconds and remember to breathe. Repeat as desired.
The Backward Elbow Stretch exercise also helps strengthen the back muscles. Weak back muscles are a common cause of chronic pain and poor posture.
Tummy Tuck Exercise
The Tummy Tuck Exercise helps tone abdominal and belly muscles.
Exhale completely, allowing your stomach to deflate, while pulling your belly button towards your spine. Keep back relaxed, shoulders straight (don’t slouch) . Let the tummy do the work. Inhale, allowing your chest to rise, and let your stomach relax.
Working against gravity, this ab exercise will target your core quickly and effectively. Just be sure to keep a flat back and control the movement with your abs rather than your legs or arms. Here’s how:
Lie flat on your back with your arms at your sides, palms pressing into the floor. Bring both legs straight up toward the ceiling, engaging your abs and pressing your lower back into the ground.
Keeping abs pulled in and lower back on the ground, slowly lower your left leg until it’s a few inches above the floor, then scissor your legs, lifting your right leg up. This completes one rep. Do 15 to 20 reps.
A few tips:
- Instead of a chair at work use an exercise ball instead of in your armchair, you’ll strengthen your core muscles and improve your balance without noticing you are exercising. You can additionally use your exercise ball as a seat while reading or working on the computer.
- To develop triceps, or back muscles on your upper arms, lie on your left side. Grasp your right arm between the elbow and shoulder with your left hand. Try to pull your right arm back while simultaneously creating resistance with your left hand. Do this for a few seconds and relax. Repeat five times before switching sides. Gradually increase repetitions until you are performing 25 on each side per day.