Morning exercises for the lazy
Do you want to look good, be more energetic and healthier, but at the same time you have absolutely no desire, and often no time, to spend a third of your life in fitness centers? Charging for the lazy is what you need. You need to spend very little time on it, you won’t feel tired after it, but you will be guaranteed a surge of strength and blush on the first day. A week will pass, and you will notice better shape, a month - toned muscles. We have selected the ten best exercises for lazy people, or, on the contrary, incredibly busy people who want to look great, but not spend a lot of time on fitness.
Get up early and have time to exercise
Raise your body and use your arms
It's time to tear yourself away from the soft warm bed and work on your arm muscles. From the starting position, we turn over onto our stomach, leaving our legs straight and placing them parallel to each other. We place our hands palms down on both sides of the head, with our arms bent at the elbows. Slowly raise the upper part of the body, while leaning on your arms and slowly straightening them. Ideally, your back should be perpendicular to your hips, but don’t be discouraged if you can’t do the exercise correctly right away. For convenience, you can throw your head back, thereby helping to stretch the cervical spine. This exercise is an asana used in yoga and is called “upward-facing dog .
During stretching, the muscles of the arms and back should be felt working, and the tension in the spine should be clearly felt. It is enough to repeat the element 3 times with short breaks. Rest time can be spent lying on your stomach and relaxing your arms in a comfortable position.
Exercise for the lazy on the back
Exercises on your back
Open your eyes, look around, take a deep breath and start the first exercise.
EXERCISE No. 1 . Clench your palms tightly into fists 20 times. This will send a signal to the brain that the body has woken up and begun physical activity. The blood flow will speed up, and despite the fact that a minute ago I didn’t want to move even my little finger, now I have the strength to do the remaining exercise. EXERCISE No. 2 . Now let's wake up our legs. We pull the left foot towards ourselves as much as possible and fix it, now we pull the right foot in the opposite direction. We change the position, left as far back as possible, right as far forward as possible. Repeat slowly 20 times. The muscles stretched and blood flow in the legs improved. EXERCISE No. 3 . Now we simultaneously clench our fists and move our legs as in the previous exercise 20 times. We noticed that a smile appeared on his face. It's hard to do this exercise and not smile. EXERCISE No. 4 . Extend your arms along your body. Raise the right one up and lower it, now the left one. For each hand 20 times. EXERCISE No. 5 . Fun bike, but don't rush, do the exercise carefully, bending your knee to 45° each time. In total, the same 20 times for each leg. EXERCISE No. 6 . Now for the fun. Wave your arms in delight with a bicycle and a smile. Only 20 times. EXERCISE No. 7 . Bend and bring your knees together, your heels as close to your pelvis as possible. Raise your pelvis and waist so that your spine is as straight as possible, hold in this position for a few seconds and lower yourself. Reps 20. EXERCISE No. 8 . Raise both arms on the pillow, straighten your legs. As you exhale, lift your straight right leg and left arm, try to cross them and lower them. Repeat with your left leg and right arm. A total of 20 repetitions. EXERCISE No. 9 . Vacuum. The legs are bent at the knees, the body is relaxed. Inhale deeply through the nose and exhale sharply through the mouth, while the stomach is pulled inward as much as possible. We freeze for 5-10 seconds. How long will it last for you? Repeat 15-20 times. EXERCISE No. 10 . That's it, you're ready to get up. Sit smoothly in bed “Turkish style” with your legs crossed, and slowly draw a circle with your head 5 times to the right, and the same amount in the opposite direction.
Charging is complete. You can have breakfast, get ready and start your work day!
Chair workout
This short complex can be done while working to cheer up a little, stretch the body and load the muscles. Set a timer and do each exercise for a minute.
“Cat-cow” on a chair
Photo: Yulia Obolenskaya
This exercise will stretch your tired shoulders and back. Transfer your body weight to your sit bones, bend your knees at a right angle and press your feet to the floor. Place your hands on your knees.
Round your back and tuck your chin to your chest. Then squeeze your shoulder blades together, arch your back and stretch your neck. Try to arch more in the thoracic region - imagine that someone is pressing on your back in the area of the shoulder blades. Alternate the deflections, staying in each for 1-2 seconds, until the working time is over.
"Lumberjack" sitting
The exercise will slightly increase the mobility of the spine and strengthen the oblique abdominal muscles. Sit upright, straighten your back and press your feet to the floor. Place your palms together, turn your 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 your body to the left.
Make sure that your pelvis does not lift off the chair during the exercise. Do 30 seconds each way.
Raising your legs on a chair
This way you can pump up your abs and hip flexors. Place your hands on the edge of the chair on either side of your pelvis and bend your knees. Lift your hips off the chair and back.
Squats on a chair
The exercise will load your thigh muscles and raise your heart rate slightly. Place 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 until your pelvis is fully extended. Move your pelvis back and lower yourself back onto the chair. Make sure your back remains straight, help yourself with your arms by extending them to the sides of your body while lifting.
Pulling your knees to your chest
The exercise will strengthen the arm muscles, load the abs and hip flexors. Stand in a lying position with support on a chair, stretch your body in one line. Lift your legs one at a time, bringing your knees to your chest.
Fun exercises in bed
Fun exercises in bed
MASSAGE . After opening your eyes, it is best to wake yourself up with a light massage.
Light a fire in your palms - rub one against the other, as if you were trying to start a fire in the forest. After this, massage your hands and forearms. Move to your face - smoothly move your warm palms along the massage lines.
That's it, the body is warmed up and ready to charge. EXERCISE No. 1. Rotate your feet and palms clockwise and counterclockwise. Now try the right side clockwise and the left counterclockwise. EXERCISE No. 2
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Sit on the bed. Rotate your head as if your neck is the earth's axis, and your head is a faithful satellite of the Earth. EXERCISE No. 3. Now we set off on a voyage; whether it will be calm and smooth or with storms depends on the smoothness of your movements. You need to lie on your stomach, clasp your ankles with your hands and bend back, forming a nice boat with your body. Imagine that there is a quiet lake around you and you are gently rolling back and forth on the waves. In total, you should pump at least 20 times. EXERCISE No. 4. Everyone knows scissors. Raise your straight legs 15 cm from the bed and quickly cross them for 2 minutes. It is important to ensure that the legs do not rise higher or fall lower. EXERCISE No. 5. Bicycle. Now twist your legs as if you were riding your bike down the alley on your day off. Just a few minutes every day and your legs will become much more attractive in just a few weeks. EXERCISE No. 6. Spelling. In this exercise, if necessary, grab the head of the bed with your hands, stretch and lift your legs like scissors and write beautiful large numbers from 1 to 10. If it becomes difficult, you can stop at 5. EXERCISE No. 7. The plane is preparing for takeoff. While sitting on the bed, straighten your arms to the sides - these are your wings, and your shoulders are the blades that you need to quickly rotate in order to take off. Rotate forward for one minute, then back. Didn't take off? So you still need to practice. EXERCISE No. 8. Pose “Turkish”, arms crossed, palms on shoulders. Rock from one side to the other. Just 15-20 swings. EXERCISE No. 9 .
Get out of bed, stretch your arms toward the ceiling and inhale. As you exhale, bend forward and touch your hands to your feet. The legs remain straight. That's it, charging is over, you can rush about your business. And in conclusion, a video lesson of bed morning yoga
Day 2: Slim arms, shoulders, chest
We now move on to working on the upper half of the body. Each exercise option is performed in a kneeling position or in planks. This short workout “for the lazy” can be easily done at home in the morning or evening. During the lesson you will be able to work the muscles of the chest, deltoids, biceps and triceps. The sagging from the back of the arms and around the armpits will go away.
We recommend watching:
- Top 30 exercises for arms without equipment + 3 plans
- Workout for slender arms for girls: 10 exercises
- Top 10 chest exercises for girls with dumbbells
Bent Arm Raise
Get on your knees, close your shins, stretch your feet. Sit on your heels, keep your back straight. Bend your elbows in front of you, forearms facing each other, hands pointing upward. Begin to open and close your arms, keeping one plane. Works your shoulders, triceps, upper back, and improves your posture.
How many to perform: 18-20 repetitions.
Raises + lowers arms through the sides
Stay in a kneeling position with your buttocks on your heels. Straighten your arms clearly to the sides at shoulder level, bend your elbows, and point your forearms up. Start doing a bench press from this position by straightening your arms above your head and lowering them back down. Girls should definitely include it in fitness training at home to pump up their deltoids and back.
How many to perform: 18-20 repetitions.
Pulsating arm abductions
Maintain the pose on your knees with your buttocks resting on your heels. Lower your arms freely down along your body and move them slightly back behind your back. Start making short-amplitude pulsating movements with your hands towards and away from yourself. The rear deltoids, triceps, and upper back are loaded, and sagging arms are eliminated.
How many to perform: 18-20 repetitions.
Push bent arms in front of you
Bend your arms in front of you at chest level, remaining in the same position while sitting on your knees. Place your palms together, elbows slightly apart. Then begin to push your arms up without fully straightening them. Keep your palms together. When performing the exercise, there is a load on the muscles of the arms, chest, and anterior deltas. Tightens the area near the armpits.
How many to perform: 18-20 repetitions.
Cross plank raises
Go into plank pose with straight arms, palms under your shoulders, feet together, tuck your pelvis, tighten your stomach. Keep your back straight. Perform alternate arm raises on a cross path: right to left shoulder and vice versa. The bar strengthens the core and tones the muscles of the entire shoulder girdle.
How much to perform: 8-10 touches on each side.
Arm raises + half plank rows
Stay in plank position, just drop to your knees. The legs are raised and the feet are closed. The back is straight. Raise and straighten your left arm forward. Then, from this position, in one movement, do a row to the belt, and put it back. Repeat again, only with your right hand. Shoulders, arm muscles, back muscles, and core are involved. The entire upper body is worked out.
How much to perform: 8-10 repetitions on each side.
Information + raises of hands behind the head
Now get on your knees, just don’t lower your pelvis onto your heels. Straighten up. This position will be the starting position. Place your hands behind your head and clasp them in a lock. Bring your elbows together in front of your face, then back out. Do not tilt the body anywhere from the accepted position. A useful and simple exercise for posture, arm and chest muscles.
How many to perform: 18-20 repetitions.
Circular rotations with hands
Maintain your kneeling position, do not lower your buttocks, and keep your back straight. Extend your arms to your sides, palms facing down. Perform forward circular rotations at a small amplitude, maintaining the pace above average. Repeat the rotation back and forth. A good exercise for toning the muscles throughout the shoulder girdle.
How much to perform: 12-15 forward rotations, then 12-15 backward rotations.
If you wish, you can repeat the workout in 2-3 laps.
Exercises for the lazy for weight loss
You are an office worker who has no time, not only for fitness, but for proper sleep. Is your neck and back starting to ache more and more often, is it difficult to hide your stomach under a shirt, and are your hips no longer as attractive as in your student years? The thought constantly comes to mind that I need to go to the fitness center, but the question arises when?
This set of exercises needs to be done 7-8 times a day, in those very 10 minutes when you need to take your eyes off the monitor. It’s easy to set aside time for it: the first time is in the morning, the last time is before bed.
Distribute the remaining times so that they alternate no more than once an hour, and no earlier than two hours after lunch. Kommersant Set an alarm clock so you don’t forget and on your way to a slim figure. Thanks to this complex, you can lose weight, tighten muscles, and improve the condition of your body in just a few months.
EXERCISE No. 1 . Stand up straight, hands on your waist. Rise onto your toes, hold the position for 3 seconds and lower down. All approaches in this complex are 20 times. EXERCISE No. 1 . Now we remain on our heels, raising our toes and fixing the position for 3 seconds. EXERCISE No. 1 . Stand up straight and squeeze your buttocks as hard as possible, hold for 5 seconds and relax. Repeat as before 20 times. A simple exercise with regular repetitions will transform your curves and even significantly reduce the appearance of cellulite. EXERCISE No. 1 . Let's move on to the hands. Straighten your arms shoulder-width apart to form the letter “T”. The arms are extended and tense. We clench our fists forcefully and hold them for 5-7 seconds, then unclench them.
EXERCISE No. 1 . Swing your arms straight up and down. The right hand alternates with the left hand. EXERCISE No. 2 . Now we fold our hands in front of our chest, palm to palm. Only the fingers touch. We tense our arms and squeeze our hands with force, as if there is a ball between our palms that needs to be crushed. After 5 seconds, relax and repeat. EXERCISE No. 3 . The arms at your sides, the torso, the head and the arms themselves are not mobile in this exercise. Rotate your hips as if on hinges left and right. The exercise is dynamic, no need to fix the position. EXERCISE No. 4 . We squat 20 times. Your legs should form a 90° angle, your knees should not go beyond your toes. EXERCISE No. 5 . And finally, the slopes. Feet are shoulder-width apart, knees do not bend, legs are perfectly straight. Tilt to the right toe, lift, tilt to the center, lift, tilt to the left toe.
With the help of this complex, you can get rid of that annoying belly in just a month and go on vacation with a chic waist.
Warm up next to the wall
A short workout that only requires a free area of the floor next to a wall. Perform each exercise 10 times. If the movement involves working with one leg - 10 times with each.
Sliding hands along the wall
The exercise will strengthen and stretch the muscles of the shoulder girdle and help correct your posture. Press your back against the wall and raise your arms to the sides to shoulder level. Bend your elbows at right angles, 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 the starting position and repeat.
Lunge against the wall with the leg taken back
The exercise pumps up the hips well, increases mobility in the hip joints, and stretches the shoulders. Stand next to a wall, press your palms against it and take a step back. Lunge forward with your right leg. Leaning against the wall, rise from the lunge, move the same leg back, lift it up and straighten.
Try to reach your leg higher, but do not turn your hips to the side and keep your back straight. Then bend your raised leg, move it forward and lunge again.
Triceps lowering to the wall
The exercise strengthens the back of the shoulders and loads the core muscles. Stand two steps away from the wall, place your feet together, straighten your knees and rise onto your toes. Press your palms against the wall and extend your body into one line. Tighten your abs and glutes to avoid excessive arching in your lower back.
Bend your arms and lower your elbows to the wall, then straighten your arms again and repeat. Work with both hands at the same time, making sure that your body remains level. The closer you get to the wall, the easier it will be to do the exercise.
Leg lift
This activity will pump up the gluteus medius muscles and strengthen the oblique abdominal muscles. Stand with your side to the wall and hold on to it with one hand. Raise your straight leg and swing it up and down in a small range. Do 10 lifts and lowers for each leg.
Static wall squat
Photo: Alexander Starostin
Another exercise to pump up the hips and abs, this time static. Stand with your back to the wall and squat until your thighs are parallel to the floor. Press your body against the wall and your feet toward the floor. You can fold your hands in front of you or place them on your belt. Hold the position for 10 seconds.
Lesson for younger schoolchildren “How to overcome laziness”
Working with a fairy tale. DChildren listen and discuss the fairy tale.
About the lazy star (Khukhlaeva O.V. Path to your Self: psychology lessons in elementary school (1-4). - M.: Genesis, 2007. - 303 pp.)
In the distant dark purple sky lived two star friends. They lived very close by, in neighboring constellations. One of them was very diligent and shone brightly, with all her might. The other star, which I want to tell you about, was completely different. She didn’t try to shine brightly at all, she was small and dim and slept not only during the day, but often even at night.
- Why should I try? - she said. - Why waste energy? All stars are the same, and there are so many of them. Others will shine for me, this will be enough to make the Earth a little brighter. I'm still of little use on my own. I'd better go get some sleep. - And the little star yawned and dozed off, folding her thin pale rays.
Suddenly a strong wind woke her up. She opened her eyes and saw a blinding light. Sitting down on the cloud that served as her bed, she dangled her legs and looked around. A shining comet flew across the sky. She was huge and beautiful. Zvezdochka even took my breath away:
- Oh, how beautiful you are! I know you burn out quickly, your shine is short-lived, but I would give anything to be as bright as you for just a little while.
Comet paused, listening to Star, and answered:
- Dear Star! Every creature in the Universe has its own purpose. I have a short life, and I must have time to show everything that I am capable of, have time to give all my warmth and light. But don’t waste your time either! Otherwise you can sleep for the rest of your life. You can sleep and be lazy during the day. Rest, gain strength to work at night.
And then you can become very bright, and someone will definitely call you “their star.”
And with these words, waving its fiery tail, the comet disappeared from sight, and the star sat on the cloud, thoughtfully tilting its head to the side.
“Yes, I wouldn’t like to remain so small and dull all my life. Time passes, and there is a lot to learn!” – she decided.
Meanwhile, morning came, the first glimpses of dawn appeared in the sky. The stars were going to bed.
“Well, I’ll get a good night’s sleep, but at night I’ll shine brighter than anyone else,” the Star decided and covered herself with a cloud.
The day passed, and the setting sun gave Star one of its golden rays. And as night fell, the little star carefully polished its sharp tips and began to shine with all its might. Her friends didn't even recognize her at first. She stole the show! Mom Luna and dad Moon were proud of her, and everyone in her native Constellation rejoiced.
It was a beautiful starry night on a distant Earth. The park smelled of jasmine. The lovers sat on the bench and looked at the sky.
- Look, what a beautiful star! – the girl exclaimed.
- This star is yours! – the young man answered. “She will light up your life, just like my love.”
The star accidentally heard this conversation and shone even brighter. Now she knew for sure: if you try hard and are not lazy, you will definitely achieve everything you want. And what could be more desirable for a star than to become a star of lovers!
Discussion of the fairy tale:
- Why didn’t Little Star want to try to shine brighter at first?
— How do you understand the word “everyone has their own purpose?”
— Explain the word “I must have time to show everything I am capable of.”
- What are dad and mom firmly convinced of?
— How did you understand the meaning of the fairy tale? (What does this fairy tale teach us?).
(To achieve something, you must try, and then everything will work out).
Independent preparation of a set of exercises
The algorithm described above is a minimum basic set of exercises that allows you to use all parts of the body in exercise. If you have the desire and time, the number of elements can be increased by adding, for example, leg swings or your favorite yoga asanas. It is only important to remember that morning exercises should bring pleasure and good health. Strenuous muscle stretching and intense training require more energy and are best done at other times during the day.
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