We all have those days where we just can’t muster the energy to make it to the gym, let alone get off the couch, but still crave some movement to get those feel-good endorphins going. Enter: lazy girl workout workouts, AKA exercises you can do while you binge-watch, lie down, or sit at your desk. Yoga and fitness TikToker @blonde.ish_yogi takes it a step further, demonstrating that you can get your heart pumping without even leaving your bed. OK, so you may not break a sweat jumping on the lazy girl workout trend (that’s the extent of jumping you’ll be doing, BTW), but the end goal is just to move—gently and efficiently. Did I mention PJs are welcome? Ahead, eight routines that you can hit “play” on while remaining horizontal. No equipment necessary.
@blonde.ish_yogi Lazy girl workout #fitnesstiktok #nojudgement #fyp #tiktokworkout #fitness #glutes #core #fitmoms #foryou
♬ Body – Megan Thee Stallion
If you don’t want to get out of bed…
Stay in bed while Dayana Wang leads you through a full-body workout, complete with angled leg lifts, knees-to-elbows, bear planks, wide-knee squats, and more. Don’t worry—your abs won’t feel left out with all of the versions of crunches Wang throws in. Needless to say, she packs in a lot in ten short minutes.
If you don’t want to stop mid-way through your Hulu marathon…
You don’t have to press “pause” on Tiny Beautiful Things just when it’s getting good to fit in a mini workout, thanks to Vicky Justiz and her 10-minute couch routine. Expect to work your booty, abs, and shoulders with a mix of glute bridges, leg raises, and arm pulses, just to name a few. Before you know it, you’ll be done and still have the rest of the episode to kick back and relax.
If you could use a break from the bed or couch…
Meet Fit by Lys on the floor with your mat (your couch and bed aren’t going anywhere) for an interval-based sesh. Translation: You’ll work for 40 seconds, then have 20 seconds to rest before you move on to the next exercise. Think: glute bridges, knee push-ups, cross-to-kicks (hello, booty), plank, and a few stretches woven in. By the end of the 15-minute workout, you’ll feel long and lean.
If you want to focus on just abs…
Follow Audrey Koomar‘s quickie core burner for a line-up that includes exercises like dead bugs, heel taps, and a spicy adaptation of leg raises. Spoiler: You’ll be lying on your back the entire 10 minutes. No excuses here.
If upper body only is speaking your language…
Start toning those arms à la Fitnessa who guides you through 15 minutes of arm movements, kicking off and ending with arm circle variations. While the routine requires you to stay sitting up throughout it, trust me—it meets the lazy girl workout criteria. The best part? Do it in bed, on the sofa, or at your desk in between meetings (or go camera-off to multitask).
If Pilates is your cup of tea…
LivAligned Pilates puts the chill in Netflix and chill with her lazy girl workout, Pilates style. Join Liv in a calming leg lift and glute bridge series, finished off with a hip-opening stretch that will feel oh-so-good. The result? A burst of unexpected energy.
If you can’t be bothered to leave your desk…
Give your abs, booty, and arms some love with this 7-minute chair workout from Love Sweat Fitness. Knee crunch, tricep dip, squat hold and pulse, and push up your way to a boost in your mood and brainpower. Carry out the routine to break up your work day or close out your 9-5. Bonus points: You just may notice sitting (and standing) taller after you’re done.
If you’re ready for more of a challenge…
To up the ante in your lazy girl era, look no further than this 30-minute ab and booty scorcher created by Halie‘s Workout Programs. You’ll start with a warm-up, followed by everything from pulsing leg raises to lying hamstring curls to side planks. Halie demonstrates each exercise with dumbbells and just bodyweight, so pick your poison.
