Lazy Girl Workouts: Exercise Everyone Can Do

Have you ever been torn between hitting the gym or staying on the couch? It's like you want to work out, but sitting in your PJs is so cozy and comfortable. Good news: There is a workout designed for those days. Lazy girl workouts require just a little effort and can be as short as 10 minutes. Let's see how these workouts can actually help you move your body and keep you active without going to the gym.

Key takeaways:

What is a lazy girl workout?

Lazy girl workouts are designed around our busy, demanding lives. Some can even be done while lying in bed or on a sofa, watching your favorite TV show. This laid-back approach to fitness uses simple exercises to improve your fitness levels and health.

Lazy girl workouts are usually less dynamic than a full-body gym workouts, however, they still keep your fitness on track.

Although the name suggests these workouts are for "lazy" girls, they are really designed to encourage women of all ages and lifestyles to get moving and push through common excuses like:

  • “I don’t have enough time.”
  • “I have an injury.”
  • “I am embarrassed because I haven’t worked out in a long time.”
  • “I’m too tired."

These short workouts require less movement and can be done anywhere you feel comfortable working out. The lazy girl approach is more about finding a balance to fit your workouts with your lifestyle. And there is nothing "lazy" about that.

Why choose a lazy girl workout

While intense workouts can be beneficial, they are not for everyone. Lazy girl workouts offer easier and funnier ways to reach your fitness goals. The main goal of such workouts is to get your body moving.

It's practical

Lazy girl workouts are about building healthy habits that you can maintain long-term. For example, adding a low-intensity exercise while binge-watching your newest favorite show once a week sounds pretty fun, isn't it? So is going on a two-hour hike with your friends. Lazy girl workouts are about making the most of all your movements.

It's empowering

Lazy girl workouts help build confidence. Listening to your body's needs can have a positive impact on your physical and mental health. When you have more energy, opt for more intense workouts, and when you feel tired - choose a more effortless activity. The most important thing is to listen to your body. Your workout power belongs to you!

It's simple

Fitness is not a one-size-fits-all. Finding fitness routines that align with your lifestyle helps promote a happier fitness journey. Any movement is beneficial, whether it's gardening, dancing, or simply taking the stairs each day. Lazy girl workouts make moving simple, fun, and enjoyable.

It's motivating

Lazy girl workouts are less intimidating and more beginner-friendly. The main goal is to simply get your body moving and stay consistent. Being able to do a workout lying in bed helps increase motivation and the belief that you can do it. This makes it easier for you to pick a workout and keep moving.

It's flexible

Lazy girl workouts can be done at any time and at any place. Most lazy girl exercises can be done straight from the bed; therefore, you can do them right when you wake up or at the end of the day. You don't have to put your phone down. And PJs are welcome!

Now, let's look at some practical examples of lazy girl exercises.


Stretching is an essential part of any workout. Studies suggest stretching can help relieve pain from working out and may even help prevent some injuries. Plus, stretching in bed always feels great.

Hold each stretch for about 20-30 seconds:

Full-body reach

Reach your hands above your head and point your toes to stretch as far as possible. You are trying to make your body as long and tall as possible.

Full-body curl

Full-body curl exercise
  1. Bring your knees to your chest.
  2. Hug your knees.

Glute stretch

Glute stretch exercise
  1. Bend your knees and keep your feet flat on the bed.
  2. Place your right ankle on top of your left knee.
  3. Gently press your right knee down toward the bed.
  4. Switch leg positions and repeat with the left knee.

Core exercises

A strong core is the foundation of any fitness program. We use our core in everyday activities, from getting dressed to picking up a toddler. Our core is crucial for balance, posture, and stability.

Here are three abdominal exercises that are low-intensity but highly effective. Repeat each move for about 60 seconds, focusing on slow and controlled movements.

Aim for 2-3 sets of each movement:


Crunches exercise
  1. Gently place your fingertips behind your ears and look up at the ceiling.
  2. Your knees should be bent and your feet flat on the bed.
  3. Keep your back straight as you gently crunch your abs to lift your shoulders off the mattress.
  4. Your hands should not pull on your head; only slightly touch the back of your head.


Bicycle exercise
  1. Place your fingertips gently behind your ears and bend your knees.
  2. As you twist your torso, bring your left knee toward your right elbow.
  3. Slowly return to the starting position.
  4. Then, twist to bring your right knee up toward your left elbow.
  5. This should be a continuous motion with repeating movements.

Seated marches

Seated marches
  1. Sitting on the side of the bed, place your feet on the ground.
  2. Lean back until you feel your abs engaged.
  3. Slowly lift one foot at a time to begin marching in place.
  4. Keep your core engaged and breathe.

Glute exercises

The glutes are one of the largest muscle groups in the lower body. They are not only for walking but also help improve posture and balance. Studies show weak glutes can increase lower back pain for many people. Therefore, strengthening these muscles is crucial for overall health and fitness.

Repeat these glute exercises for 2-3 sets of 12-15 reps:


Clamshells exercise
  1. Lay on the left side with your knees bent in front of you.
  2. Keeping your feet together and your left leg on the floor, open your hips by lifting your right knee above your body.
  3. Focus on engaging your glutes with a slow and controlled movement.
  4. Complete all reps, then switch sides.

Side leg lifts

Side leg lifts exercise
  1. Lay on your side with your legs straight on top of one another.
  2. Prop yourself up on your forearm.
  3. Slightly bend the knee of the bottom leg.
  4. Slowly raise the top leg up to the ceiling as high as possible, then lower the leg back down.
  5. Complete all reps before switching sides.

Glute bridges

Glute bridges exercise
  1. Lay on your back with your knees bent and your feet shoulder-width apart.
  2. Squeeze your booty as you push your pelvis off the floor.
  3. Your body should form a straight line from your knees to your shoulders.
  4. Lower your booty back to the floor and repeat.

Full body exercises

Dynamic exercises that engage multiple muscle groups throughout the body can help stabilize the spine, improve coordination, and build overall strength. Focus on form throughout these movements to maximize their benefit and prevent injury.

Repeat these exercises for 2-3 sets of 10-12 reps for best results:

Dead bug

Dead bug exercise
  1. Lay on your back and lift your knees to a 90-degree angle.
  2. Raise your arms towards the ceiling.
  3. Reach your right hand behind your head without touching the mat.
  4. At the same time, stretch your left leg straight out without touching the mat.
  5. Come back to the start and repeat on the other side.

Bird dog

Bird dog exercise
  1. Start on all fours with your hand on the bed below your shoulders and your knees directly below your hips.
  2. Keep your core engaged as you crunch your left knee and right elbow toward one another below your chest.
  3. Then, straighten them out like you are pointing with your hand and toe.
  4. Relax and bring them back to the starting position.
  5. Switch sides and repeat.

Can a lazy workout really help?

Staying consistent with your workouts can be hard. Lazy workouts are a great option for those who lack time or motivation for regular exercise. While these workouts do not replace a regular fitness routine, a 5-7 minute workout can come in handy in circumstances like:

  • Starting a new workout program
  • Getting over an illness
  • Working out after a short break
  • On days when you are feeling less motivated
  • When you need a mental health day but want to stay active

Sometimes, the most challenging part of working out is getting out of bed. But with these lazy girl moves, you don't have to. With a bit of self-love and understanding, these simple exercises can give you the ability and desire to take your fitness to the next level. The lazy girl approach meets you where you are. So, embrace your "lazy" girl self by kick-starting your fitness journey right from your bed!

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