Sometimes, the day goes by, you wake up and all of a sudden it’s time for dinner. You don’t know where the time has gone and you find out you just don’t have time to exercise anymore. Or maybe you don’t want to. Whatever your reason, try these lazy girl hacks that can contribute to muscle strength without much effort at all. So, let’s trick your body into a routine, and never look back.
1. Exercise while watching your favourite TV shows
If you don’t want to be distracted while the actual show is on, do short bursts of exercise during the adverts. These little-three minute slots of exercise will soon add up to hours during your favourite shows – particularly when shows these days seem to involve more ad breaks than actual content.
- Try sofa squats – stand in front of the sofa, adopt a good squat position (there are myriad videos on YouTube to help you with this) and bust them out throughout the ad break. You should be able to do at least 100 across the two to three minute break.
- Sit-ups on the sofa or tricep dips using the front edge of the sofa will work too.
- By the end of an evening watch the box you will have busted out a decent session of resistance training without having to leave the house – or turn off the X Factor.
2. Change your commute
Walk or cycle for part or all of your journey to or from work. Half an hour on the bike can burn an average 300 calories, depending on how much you weigh and how fast you cycle. Doing a return journey even just a couple of times a week will burn 1,200 calories as well as strengthening thigh muscles and contributing to core strength.
And from a mental health perspective, that hour a day could be invaluable. Many studies have outlined the benefits of al fresco exercise. Not only is it generally more strenuous than using a gym-based machine, but it has proven effects on mental health, energy levels and general well-being.
Walking – even if it’s half a mile to and from the station – will add up too. If you drive in, sit at your desk all day then drive home, you could be doing fewwer than 2,000 steps in a day (the recommended number to maintain health is 10,000).
Half a mile twice a day could add up to around 2,000 steps, which would double your output. Get off your subway or bus a stop early and you could double that again.
Squeeze in some moves while you are busy doing the things that need to be doing and burn some calories at the same time.
- Stuck in a queue? Do some leg raises.
- Brushing your teeth? Walk up and down the stairs.
- Waiting for the shower to heat up? Do some squats.
- Cleaning the house? Put some music on, and dance while you do it.
4. Social media it up
Social media can help in more than one way. Follow fitness experts and future goals (the people you want to look like) and seeing their uploads will sub-consciously motivate you. It can also help to upload your journey onto your social media. Knowing people are watching you makes you want to work even harder.
5. H20 helps (a lot!)
Drinking more water ultimately burns more fat – it also keeps your hydrated and ready to work out.
6. Stay in bed
Yes, you read that right. We work best on seven to nine hours. We need this to get through the day and ready to work-out.
What other reason do you need to stay in bed that little bit longer?
7. Cook it away
Prepare and cook your meals from scratch. Not only will you be creating and cooking healthy meals which will help fuel your body, but you will also be using different muscles in your arms, backs and shoulders while peeling, chopping and stirring. Plus standing for an extra amount of time while cooking is always an added bonus. So put away those take-away menus and get in the kitchen.
Blaming being stuck at a desk for your thunder thighs? Do bursts of seat squeezes to keep those in check.
Squeeze both your bum cheeks and the tops of your legs for 20/25 reps every hour for a fine behind.
Every-time you reply to an email/do a report/answer the phone etc. why not sit up straight, suck that stomach in and channel your abs? Squeeze as hard as you can and then relax. Repeat this every time you do that job for toned abs and a job well done.
9. Step it up
Use the stairs. Pure and simple. Skip the lift/escalator. Tone those legs while getting to where you need to be.
10. Retail therapy
Why not grab some sale-bargains and tone your arms at the same time? While carrying your bags:
Do some shoulder rolls: Lift your shoulders up, roll them forward, push them down, roll them backwards. Repeat five times. This will help tone and strengthen your back and bingo wings.
Do some bicep curls: Lift your bags up as if you were holding a weight. Do this five-10 times on each arm.
Plus, walking around the shops can burn calories quicker than you can spend your money (maybe).
11. Shower power
Place all your products including shampoo, shower gel and razor on the floor of your shower/bath and every time you need a product do 10-15 squats before you are allowed to use it. Repeat these after you have finished with the product. Feel the fat just wash away.
12. Phone for help
Grab your phone. Call your bestie. Lay on your back and do some leg raises. 10-15 on each leg. This works on reduces the size of those love handles while toning the abs. Then get up and walk around for 5/10 minutes. Then repeat. The perfect way to tone up and get all the gossip at the same time.
13. Make it up
Use wrist weights on each wrist while you are applying your makeup and doing your hair.
This will help you tone and strengthen the muscles in your arms, shoulders and back.