By Deven Hopp, Byrdie (TNS)
In a perfect world, you’d like to make it to the gym, but sometimes after a long day of work, lacing up your sneakers and hitting the treadmill could not sound more unappealing. Curling up with Netflix usually wins out over a good ab-tightening, glute-toning workout. But who said the two had to be mutually exclusive?
Pillow crunches
Stack two pillows at the foot of bed. Lie flat on your back with your feet resting on the pillows and arms crossed over your chest. Inhale to pull your core in, and then exhale as you lift your upper body towards your feet. Slowly lower your body down and repeat ten times to strengthen your entire core.
Roundhouse kicks
Lie on your back with your arms and legs extended. Lift your right leg an inch or two off the bed and rotate it out in a wide circle, keeping your leg straight. Once your leg is level with your hip, bring it up to the center of your body and lower it back down to the starting position. Repeat your circle in a slow and controlled motion five times. Then reverse the direction. Once you’ve completed ten glute- and ab-toning roundhouse kicks on the right leg, switch to the left leg.
Leg circles
Lie on your back with your legs extended out in front of you. Squeeze your legs together and lift them up about three inches off of the bed. Draw a basketball in the air with your toes. Do this 20 times, and then switch directions. For more of a challenge for your lower abdominals, swap the basketballs for figure-eights.
Sit and twist
Lie on your back, knees bent, feet flat. Place your hands behind your head, elbows bent. Exhale as you sit up. Once you reach sitting position, twist your right elbow towards your left knee. Come back to center and lower down. Do 20 sit-ups, alternating the side you twist to each time. You’ll be working your entire core and your hamstrings.
Seated floor taps
Sit on the edge of the couch or bed, legs slightly wider than wide-distance. Extend your arms straight overhead. Keep your shoulders down and stomach pulled in as you lower your body. When your hands reach the floor, raise back up to the upright position. Repeat this slow and controlled movement 15 times to strengthen your back muscles and your core.
Oblique twists
Sit up straight with your feet flat on the floor and your abs engaged. Hold your arms at a 90-degree angle, elbows in line with your shoulders. Keeping your head stationary, start twisting side to side. Do this for 60 seconds to tone your obliques. To increase the calorie burn, pick up the pace and add a punch each time you twist.
Knees to chest
Sitting on the edge of the bed or couch, bring your knees up into your chest, legs squeezing together, core engaged. Lean back as you extend your legs out straight to a 45-degree angle. Your body should be in the shape of a V. Hold that position for a few seconds then return to starting position. Do this 15 times to tone your inner thighs and lower abdominals.
Hip rotations
Lie face down on the bed with your legs extended behind you and your arms folded under your head. Bend your right leg and place your foot on the back of your knee. Keeping both hips flat against the bed, contract your right glute and lift your right knee a few inches off of the floor. Hold that position for a few seconds, and then release. Repeat ten times on the right side before switching to the left. The movement is small, but don’t be fooled — you’ll feel the burn in your glutes and hips.
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Photo: Nathalie Babineau-Griffiths via Flickr
