7 Minutes Effective Workout For Lazy People

Too lazy to do a workout but want to stay fit? At this time people are getting lazier and unfit day by day because of lack of time, unhealthy lifestyle, laziness. Due to the covid-19 pandemic, people are getting work from home which makes them less active and functioning. They are just sitting in one place and working eating without moving a muscle, but deep down they also want to get a healthy body. But don’t worry we have got some effective exercise which will help you guys stay fit, you can do these exercises while watching TV, just lying around, for fun or while you have your zoom meeting with camera and mike muted. Let’s get started with the workout session

Wait you should do a little warm-up before starting to do exercise, you don’t want your any muscle to be starch

1.Side leg raise (Left & Right) 30 Seconds

This exercise will help you lose fat from your outer thighs and the hip abductors.
How To Do It
Lie down on your right side on a mat or the floor. Your body should be in a straight line with your legs extended and feet stacked on top of each other, you can fold your one leg if you want to.
Place your arm straight on the floor under your head, Place your left hand out front for extra support.
Gently raise your left leg off the lower leg. Stop raising your leg when you feel the muscles flex in your lower back.
Lower the leg back down to meet the right leg.
Do it for 30 seconds and switch to another side.

2. 30 Second Plank

if you want to keep your core strong and stable, Plank is the best exercise for it. The plank is an excellent abdominal and core exercise.
How To Do It
Start in a high plank (aka push-up) position
Bend elbows and rest weight on forearms instead of hands. The body should form a straight line from shoulders to ankles.
Brace core as if you were about to be punched in the stomach. (Don’t forget to breathe throughout this plank exercise.)
Do it for 30 seconds.

3.Leg Raises

This exercise helps you to lose weight from your legs and lower abdomen. An effective exercise for lower abs. It is a great exercise that can be done even while lying down in bed.
How To Do It
Lie on your back with your legs straight and together.
Keep your legs straight and lift them all the way up to the ceiling until your bum lifts just slightly off the floor.
Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
Raise your legs back up. The entire movement should be slow and controlled.
Use your core to lift your legs, rather than momentum.
Do It For 30 second.

4.Superman

By the name you have guessed it, it’s your time to be superman. This exercise is good for lower back muscles. If you work at a desk or have sitting work this exercise is good for you.
How to Do It
Lie face down on a mat with your arms stretched above your head (like Superman)
Raise your both arms and legs about 5 to 6 inches off the ground, or raise them as far as you can don’t overdo yourself.
Hold it for a few second and relax
Repeat for 30 seconds.

5.Fire Hydrant (Left & Right leg)

This exercise is good for your glutes. They tighten that little trouble spot on the outer thigh. This is a great exercise to tone and firm your butt and thighs, strengthen the hips, and also tighten your core.
How To Do It
Place your shoulders above your hands and your hips above your knees.
Tighten your core and look down.
Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
Lower your leg to starting position.
Do it for 30 Seconds, Repeat with the other leg.

6.Arm Circles

This exercise will help you to build muscle tone in your shoulders, triceps, and biceps.
How To Do It
Stand with your feet shoulder-width apart and extend your arms parallel to the floor.
Circle your arms in the clockwise direction.
Do it for 30 seconds.

7.Calf Raises

Strong calf muscles contribute to overall stability, reduce stress on the Achilles tendon, and give the lower leg a defined appearance. Strong calf muscles result in better stability and balance, decreased risk of the ankle.
How To Do It
Stand near a wall for balance. Place your feet hip-width apart.
Press down into the balls of both feet to raise your body upward.
Keep your abdominal muscles pulled in so that you move straight upward, rather than shifting your body forward or backward.
Do it for 30 Seconds.

8.Bouncing Lunges (Right & Left Leg)

Bouncing lunges are a fantastic lower body exercise. This exercise is just like lunges but with a little twist. It also recruits your cardiovascular system. This gives your heart rate a boost and helps you burn more calories.
How To Do It
Stand straight, keep your upper body straight.
Keep one leg forward, lower your hips till both knees are bent at a 90-degree angle. Make sure that your knee is in line with your ankles.
Stay in that position and do little bouncing.
Do it for 30 Seconds, Repeat with the other leg.

9.Sumo Squats

Is a great lower-body strength exercise, With the sumo squat variation, it’s the inner thighs and glutes that get more of a workout.
How to do it
Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees.
Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor.
Exhale and drive through your heels back to starting position.
Do it for 30 Seconds.

Tired? don’t worry once you start doing it regularly you will get used to it. You can do this workout 2 times a day for a better body. Don’t forget to treat yourself to some healthy food after all you deserve it

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