5 simple workouts for the laziest

When laziness prevents you from getting up, you just need to start moving. In any position, it doesn't matter. We've come up with five easy, short workouts for you to help you strengthen your muscles and stretch your body to relieve tension.

1. Lying down workout

You can use these exercises as soon as you wake up, or anytime you want to pause the show, shake the crumbs off your chest, and move a little. Stretch well first, and then start exercising. Perform all exercises 10 times.

Gluteal bridge

Exercise pumps the buttocks. Place your arms by your side, bend your knees and place your feet on the floor. Raise your pelvis and lower it back. At the top, squeeze buttocks with all my might.

Raising the legs

Exercise for the press with an emphasis on the lower part. Lie on your back, place your arms along your body, raise your legs to a right angle in your pelvis and cross your shins. Lift your pelvis off the floor, pull your knees to your chest and come back.

Breeding legs to the sides

The exercise will load the inner thighs. Lie on your back and raise your straight legs to a right angle in the pelvis. Dilute them in an accessible amplitude and bring them back together.

Raising arms and legs while lying on your stomach

The exercise works the muscles of the back and buttocks. Roll over on stomach, straighten your legs and stretch your arms forward. Take turns lifting the upper limbs, then the lower ones, linger a little at the extreme point in order to better load the muscles. Raising the arms and legs is counted at one time.

Back stretch

Roll over onto your back again and place your hands at your sides. Raise your legs and take them behind your head, trying to touch the floor with your toes. You can leave your hands along the body or bend at the elbows and support the lower back, as in the photo. It is important not to transfer weight to the neck - you are leaning on your shoulders (if you have problems with the cervical spine, just in case, exclude this exercise). Spend 10 seconds in the pose and lower back down.

At this point, you can end the warm-up or perform all the exercises two or three more times.

2. Chair workout

This short set can be done during work to invigorate a little, stretch the body and load the muscles. Set a timer and do each an exercise by the minute.

"Cat-cow" on the chair

The exercise will stretch your tired shoulders and back. Place your weight on your seat bones, bend your knees at right angles and press your feet to the floor. Place your hands on your knees.

Round your back and press your chin against your chest. Then bring your shoulder blades together, arch your back, and stretch your neck. Try to bend more in the thoracic region - imagine that someone presses on your back in the area of ​​the shoulder blades. Alternate deflections, lingering in each for 1–2 seconds, until the time runs out.

"Lumberjack" sitting

Exercise will slightly increase the mobility of the spine and strengthen the obliques. Sit up straight with your back straight and your feet flat on the floor. Put your palms together, unfold body to the right and raise your straight arms to the right and up. Then move your arms to the left and down, accompanying the movement by turning the body to the left.

Make sure that the pelvis does not come off the chair during exercise. Do 30 seconds each way.

Raising legs on a chair

This will help you build abs and hip flexors. Place your hands on the edge of a chair on either side of your pelvis and bend your knees. Lift your hips from the chair and return them back.

Chair squat

The exercise will load the muscles in your hips and raise your heart rate slightly. Fold your arms in front of your body, straighten your back, and press your feet to the floor. Keeping your back straight, rise from the chair to full extension in the pelvis. Take your pelvis back and sit back down on the chair. Make sure that your back remains straight, help yourself with your arms, bending them to the sides of the body while lifting.

Pulling the knees to the chest

The exercise will strengthen the muscles of the arms, load the abs and hip flexors. Stand in support lying with support on a chair, stretch the body in one line. Take turns raising your legs, bringing your knees to your chest.

3. Warm up next to the table

Try this workout during a break from work. For example, while coffee machine prepares a cappuccino for you, and you just hang out next to the table, not knowing what to do with yourself.

Stretching the abdomen

The exercise stretches the abs and shoulders, develops the mobility of the spine. Stand up straight, place your legs together, pick up your knees, squeeze your glutes and hold the tension. Raise your straight arms above your head and bring your palms together. As you inhale, stretch your whole body up and bend in the chest. Spend 3-5 seconds in the pose.

Reverse lunges

Exercise loads the thigh muscles. Keeping your hands on the edge of the table, lunge back. Make sure that your back remains straight, the knee in front of the standing leg does not go to the side, and the heel does not come off the floor. Return the limbs to their original position and repeat on the other side. Alternating legs, do 20 times.

Push-ups from the table

The exercise will load your arms and shoulders. Stand in support lying on the table. Perform push-ups until your chest touches the tabletop. Strain press and buttocks, make sure that the elbows are looking back, not to the sides. Do 20 push-ups.

Rise on the press on the table

Exercise perfectly pumps the abs and loads the shoulders. Place your palms on the edge of the table, place your body weight on them, round your back, tighten your abs and push your pelvis up. You won't necessarily be able to do it as high as in the video - that's okay. Hold the position for 5-10 seconds.

Stretching the shoulders on the table

The exercise will stretch the shoulders, back and back of the hips. Step away from the table a couple of steps, straighten your knees, bend to parallel with the floor and place your hands on the table. Try to align your back, do not raise your head. Hold the position for 10 seconds.

4. Warm up next to the wall

Short workout, which only needs a free area of ​​the floor next to the wall. Perform each exercise 10 times. If the movement involves working with one leg - 10 times with each.

Sliding hands on the wall

The exercise will strengthen and stretch the muscles of the shoulder girdle and help correct posture. Press your back against the wall and raise your arms to the sides to shoulder level. Bend your elbows at a right angle, lower your shoulders and press your forearms against the wall - this is the starting position. Without lifting your shoulders, elbows and back from the wall, raise your arms up and straighten them above your head. Lower to starting position and repeat.

Lunge to the wall with the leg back

The exercise pumps the hips well, increases mobility in the hip joints, and stretches the shoulders. Stand next to the wall, press your palms against it and take a step back. Lunge forward with your right foot. Leaning on the wall, rise from the lunge, move the same leg back, lift it up and straighten it.

Try to stretch your leg higher, but at the same time do not turn your hips to the side and hold back straight. Then bend the raised leg, move it forward and lunge again.

Lowering on triceps to the wall

Exercise strengthens the back of the shoulders, loads the core muscles. Stand two steps away from the wall, place your feet together, straighten your knees and climb onto your toes. Press your palms against the wall and stretch your body in one line. Tighten your abs and glutes to avoid excessive lower back arch.

Bend your arms and lower your elbows against the wall, then straighten your arms again and repeat. Work with both hands at the same time, make sure that your body remains level. The closer you get to the wall, the easier the exercise will be.

Leg lift

This activity will pump the gluteus medius and strengthen the oblique abdominal muscles. Stand sideways against a wall and hold onto it with one hand. Raise your straight leg and swing it up and down in a small range. Do 10 ups and downs for each leg.

Wall Squat

Another pumping exercise hips and the press, this time static. Stand with your back against the wall and squat down until your hips are parallel to the floor. Press the body against the wall and your feet against the floor. You can fold your hands in front of you or put on your belt. Hold the position for 10 seconds.

5. On knees

The entire workout will take place on the mat and will only take 5 minutes. At the same time, you will well load the muscles of the hips and abs, tone the muscles of the arms and stretch the shoulders and back. Set a timer and do each exercise for 30 seconds. If the movement involves working with only one hand or leg - 30 seconds on each side.

"Cat-cow" with a U-turn

Exercise kneads the back and shoulders, stretches the sides. Get on all fours with your wrists under your shoulders. As you inhale, arch your back in an arc and press your chin to your chest. As you exhale, bend in a reverse arc and bring your shoulder blades together. Then, with an inhalation, unfold the body to the right, straighten your right leg and right arm, stretching the side.

Get back on all fours and repeat the same thing, only this time, after bending in your back, turn to the left, stretching your left side.

Side leg raises

Exercise pumps the gluteus medius muscles, strengthens the core muscles. Get down on your right knee, extend your left leg to the side. Place your right hand on the floor, with your left hand behind your head. Raise and lower the straight leg. Make sure that the body is in the same plane, and the chest does not move forward.

Raising your legs back

Exercise pumps the buttocks. Get on all fours with your wrists under your shoulders. Raise the bent leg to the parallel of the thigh with the floor or slightly higher. At the top, tighten your buttocks.

Knee push-up

Exercise for pumping the chest and back of the shoulder. Do push-ups from your knees, lower yourself until your chest touches the floor and rise back. Follow technique: do not spread your elbows to the sides, do not lift your shoulders to your ears. Tighten your glutes to avoid arching your lower back.

Raising legs and arms

This exercise will strengthen your back muscles, glutes and shoulders. Get on all fours and raise your right arm and left leg as high as possible. Squeeze your buttocks, lock for a second and return to the starting position. Then lift your left arm and right leg. Alternate sides every other time, direct your gaze to the floor in front of you.

Baby pose

The exercise stretches the shoulders. Sit on your heels, slightly spread your hips to the sides. Stretch your arms forward and lie on your stomach on your hips. Spend 30 seconds in the position, stretching your shoulders and back. Breathe even and deep.

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Maybe after a short workout you want to move some more. Then repeat it or try a longer and more intense version.