Workout for the lazy: top 5 exercises on the couch

If during the New Year holidays it’s hard for you to get out of bed and get back to the usual pace of life, we understand. But even on the laziest of days, hardly anyone wants to lose their fitness. Luckily, you don’t have to go to the gym or even leave your couch to keep your body energized. Trainer and blogger Julia Smolnaya tells how to pump muscles for five minutes a day in the lying position.

An effective set of exercises on the couch

During a short workout, you really do not have to get up from the couch, because this set is performed in a horizontal position. Take a minute for each exercise and do everything at a relaxed pace.

Gluteal bridge on one leg

Starting position: lying on your back, legs bent at the knees, arms stretched along the body.

The exercise is divided into two parts of 30 seconds: in the first part the load is on the left leg, in the second – on the right leg. Put the left leg as close to yourself as possible, and lift the right leg, bend it at the knee and pull it to your chest. For each count, lift your hips and squeeze your buttocks. After half a minute, repeat the same thing, leaning on the other leg.

Reverse hyperextension in static

Starting position: lying on the stomach, hands folded under the head, knees straightened, toes extended.

Squeeze your buttocks and lift your legs, keeping them as straight and tense as possible. Try to stay in this position for exactly one minute without relaxing.

Diver

Starting position: lying on your stomach, arms folded under your head, legs extended.

Raise your legs slightly and make them move as if you were floating in the water. Keep your knees and toes tensed as much as possible.