Finally, a workout you can do lying down! For those who abhor sweating it out at the gym or braving the intimidation of blaring trainers, there is some good news—fitness exercises now available that allow you to shape your body with little effort while remaining comfortably reclined.

For people who detest rigorous exercise but still desire to remain in shape, this is the epitome of the lazy workout. Whether you are on a mat, lounging on your bed, or binging on a Netflix show, these exercises will keep you getting fitter—without the illusion that you're exercising.

The effectiveness of passive fitness devices, ranging from vibrating belt machines to electronic ab stimulators, has been a topic of debate among experts for years. Yet the most recent lazy exercise methods, based on pilates and resistance training, have proved to be a real winner. The exercises build up underused muscles, burn subtle fat, and can easily be integrated into your daily lifestyle.

Side-Lying Series

One of the best exercises for couch potatoes is the side-lying series, a pilates-based routine that works several muscle groups at once. Fitness experts can suggest this exercise, especially when done with a resistance band.

"Side-lying acts primarily on the outer thighs but also recruits the abs and back muscles to hold the torso steady. It's a fantastic set of movements for gently building core strength, particularly for those with back pain issues in standard exercises," Wilson says.

The side-lying series features a selection of movements such as:

Leg lifts – Acts on the thighs and glutes and activates the core

Clams – Tightens the hip abductors and stabilizes the pelvis

Circles – Improves mobility and flexibility of the hip joint

Bicycle kicks – Tones legs and enhances coordination

How to Do Leg Lifts with a Resistance Band?

To attempt leg lifts, wrap a resistance band around both ankles and lie on your right side with your back straight, hips stacked, legs together, and knees bent at 90 degrees. Slowly lift your top leg while keeping tension in the band, then let it lower slightly before lifting again. Repeat several times before repeating on the opposite side.

For an even more intense burn, Wilson recommends adding ankle weights. This exercise can be done on a pilates reformer, a specialized machine to enhance strength and flexibility while allowing for stability.

Hip Extensions

If you want a low-effort exercise that is sure to give you results, then hip extensions are the way to go. Quadruped hip extensions mainly target the glutes and hamstrings but do engage the abs, back, and arms to stabilize the body.

How to Do Hip Extensions at Home

• Start on all fours, making sure your shoulders are directly over your hands and hips directly over your knees.
• Straighten your spine and activate your core.
• Squeeze your left glute and lift your left leg, keeping the knee bent at a 90-degree angle.
• Suspend yourself in this position for a moment before letting your legs fall back down.
• Do it several times, and then repeat using the right leg.

To increase this exercise, Wilson recommends a resistance band (often called a "booty band") or a reformer machine with a resistance strap. Ankle weights can be added to increase the impact, and you should be feeling the burn on every repetition.

For variety, you can attempt opening the lifted leg out to the side while still keeping it straight, which activates other stabilizing muscles in the thighs and hips.

Why These Exercises Really Work?

Most conventional exercise regimens emphasize high-level workouts that are tough on beginners or mobility-impaired individuals. The side-lying series and hip extensions offer a leaner and more efficient alternative with no sacrifice in effectiveness.

"Personal trainers tend to over-choreograph workouts, but that gets away from what we're supposed to be focusing on. We're not here to invent the wheel—we just want to get the job done," Wilson explains.

One of the greatest benefits of these exercises is that they are effective in attacking visceral fat, or "hidden fat." In contrast to subcutaneous fat, which is located close to the surface of the skin, visceral fat gathers around the organs and has been associated with disease risk, including heart disease, diabetes, and inflammation.

By contracting core muscles, bracing the body, and including controlled movements, these exercises turn on deep-tissue fat-burning mechanisms that standard cardio routines tend to ignore. They also enhance posture, flexibility, and muscle endurance in the long term.

How to Add Lazy Workouts into Your Daily Routine

If it's difficult for you to commit to a fitness routine, the side-lying series and hip extensions can be easily integrated into your daily life. Here's how:

• Wake up your body with a five-minute leg-lift and clam session in bed.
• Do hip extensions on the ground during TV time.
• Cap off your night with some low-key bicycle kicks to get your blood flowing and loosen up the muscles.

So, couch potatoes, rejoice! Your fitness journey doesn't have to include sweat-inducing, heart-pumping workouts. Just lie down, move purposefully, and let your body change—one rep at a time.

Yoga can often seems challenging, but many stretches and regular exercises you may do, could also be part of yoga. Exercises like stretching or warm-up routine are an essential part of yoga that benefits your entire body as a whole. Not only do these benefit your muscles and joints, these yoga positions can also have a positive effect on your brain, heart and psychological health.

One such position is Paschimottanasana or the seated forward bend.

The 'Seated Forward Bend' might look like a simple yoga move, but it's often surprisingly challenging for many people. This is because activities like running and sitting for long periods can make our hips, the backs of our legs, and our lower backs really tight. This simple forward bend can help loosen those areas up, but it's important not to rush or push too hard.

Step-by-Step Guide To Do Paschimottanasana

• Bring both arms up beside your chest, bending your elbows so your forearms are parallel to the floor, palms down. Breathe normally.
• Exhale as you bend forward, arching your spine and drawing your abdomen in, reach your hands to hold your big toes.
• Gently lower your elbows towards the ground and bend your head, bringing your forehead towards your knees.
• Rest your forehead in the space between your knees and hold this final position, breathing normally with slow, rhythmic breaths.
• To return, lift your head, release your toes, gently straighten your back, and bring your hands back to your sides.

Benefits of Paschimottanasana

Getting into this pose takes time and being patient with your body. Instead of trying to look a certain way, focus on finding a version of the stretch that feels right for you. The mental focus on being gentle and patient can be as intense as the stretch itself, teaching us that yoga is about more than just physical effort. Here are some benefits of it.

Spinal Health and Circulation

When you do this deep stretch along your backside, it's like a gentle adjustment for your spine. It can help fix small curves that aren't quite right. Plus, this stretch encourages better blood flow all around your spine, which is good for keeping it healthy and working well.

Abdominal Organ Massage and Relief

The strong squeeze you feel in your belly area during this pose is like a gentle massage for your internal organs. This can really help if you have tummy troubles like constipation or if your digestion feels slow. It can also give a little boost to your liver if it's not feeling its best.

Stretching Key Muscle Groups

This pose is a great way to stretch out important muscles in your body. You'll feel it in the muscles that are closer to the surface and the ones that are deeper in your legs. It also gives a good stretch to your shoulders and all along your back, making them more flexible and less stiff.

Preventing Future Spinal Issues

Doing Paschimottanasana regularly can be like building a defense against future problems with your spine. By keeping it flexible and strong, you're less likely to have those aches and pains come back over and over again. It helps maintain good spinal health in the long run.

Relief from Sciatica and Lower Back Pain

If you've ever had that shooting pain down your leg called sciatica, or just regular lower back pain, this pose can offer some comfort. The stretch can help to ease the pressure on the nerves that cause these issues, bringing a bit of relief to those sore areas.

Cultivating Inner Qualities

Practicing this pose consistently isn't just about the physical stretch. It can also help you develop important inner feelings. Holding the pose can teach you to let go, to be more dedicated to your practice, and to commit to taking care of your body and mind.

High blood pressure is a common condition that many people deal with throughout the world. Can yoga help with the same?

Yoga is one of the best ways to ensure that your health stays in the best condition. Not only does is it a form of exercise that helps us make our body more flexible, but it also helps us strengthen it and ensure our bodily functions work properly.

Yoga is an ancient practice that consists of poses, breathing exercises, and meditational practices. Many people believe that it is more than just exercise, it is a way for you to connect with your mind and body, leading to a wide range of benefits for your overall health. From making your body stronger and more flexible to calming your mind and reducing stress, yoga offers a holistic path to feeling better and living healthier.

Does Science Support Yoga For Hypertension

High blood pressure is a serious condition, and while there are many ways to manage it, what works for one person might not work for another. Researchers are always looking for the most effective treatments and extra therapies to help control blood pressure. A 2023 pilot study, published in the Canadian Journal of Cardiology, explored whether yoga could be one of those helpful additions.

While both groups saw improvements in their resting blood pressure and heart rate, the group that did yoga had more significant improvements in these areas. The yoga group also showed better Reynolds risk scores, which are measurements used to predict the risk of heart disease and other serious heart problems. These findings suggest that regular yoga could be an effective extra therapy to help improve blood pressure levels.

Yoga poses That Can Help With Hypertension

Stick Pose

This simple pose, also known as Dandasana, involves sitting tall with your legs stretched out in front of you. It helps calm your mind and can contribute to lowering your blood pressure by promoting relaxation and good posture.

Extended Hand to Big Toe Pose

Known as Utthita Hasta Padangusthasana, this pose involves balancing on one leg while extending the other. It improves balance and focus, which can help reduce stress and bring down blood pressure by calming the nervous system.

Chair Pose

Chair Pose, or Utkatasana, strengthens your legs and core. While it builds heat, the controlled breathing and mindful movement can help regulate your heart rate and improve circulation, contributing to better blood pressure control.

Butterfly Pose

Also called Baddha Konasana, this seated pose involves bringing the soles of your feet together. It gently opens the hips and inner thighs, promoting relaxation and easing tension, which can be beneficial for managing high blood pressure.

Fish Pose

Matsyasana, or Fish Pose, gently arches your back and opens your chest. This pose is known for its calming effects on the brain and can help relieve stress and mild depression, indirectly aiding in blood pressure reduction.

Child’s Pose

Balasana, or Child's Pose, is a gentle resting pose that calms the brain and helps relieve stress and fatigue. Its soothing nature can significantly contribute to lowering blood pressure by promoting deep relaxation.

Bound Angle Pose

Similar to Butterfly Pose, Baddha Konasana focuses on opening the hips. It's a very grounding and calming pose that can help reduce anxiety and stress, factors often linked to high blood pressure.

Seated Forward Bend

Paschimottanasana is a relaxing pose where you fold forward from a seated position. It calms the brain and helps relieve stress, which can directly help in lowering high blood pressure by promoting a sense of tranquility.

Every year on June's first Wednesday, Global Running Day is observed to encourage people to run and to embrace its benefits. This year, it is being observed on June 4.

While running every day may sound intense, but studies show that even short, consistent runs can offer major health benefits. According to research, running just 5 to 10 minutes a day at a moderate pace (about 6 miles per hour) can significantly reduce your risk of death from heart attacks, strokes, and other cardiovascular diseases.

Interestingly, researchers found that benefits tend to max out at around 4.5 hours of running per week, so there’s no need to overdo it. Overtraining can lead to injuries like shin splints and stress fractures.

What You Gain From Running

The benefits of daily running aren’t limited to just heart health. Some other science-backed perks include:

• Lower risk of developing certain cancers
• Reduced chance of neurological conditions like Alzheimer’s and Parkinson’s disease
• Better mood, sleep, and focus

A study on adolescents who ran 30 minutes each morning for three weeks showed improvements in sleep quality, mood, and concentration compared to non-runners. These same benefits can be seen in other daily activities like walking, cycling, swimming, or even yoga.

But Is It Safe to Run Every Day?

While the benefits are clear, running daily can increase the risk of overuse injuries if you're not careful. These injuries often occur when someone starts too fast or doesn't give the body enough time to recover.

To reduce the risk:

• Use proper running shoes and replace them regularly.
• Increase your mileage gradually.
• Always warm up and cool down properly.
• Run with good form and posture.

If you start to feel pain or fatigue, take a break. Use the RICE method (Rest, Ice, Compression, Elevation) and consult a doctor if needed.

The Importance of Mixing It Up

Running alone isn’t enough for overall fitness. Cross training—such as cycling, swimming, yoga, or strength workouts—can help balance your routine. Benefits include:

• Reducing injury risk
• Activating different muscle groups
• Improving core strength and flexibility
• Keeping workouts fun and varied

Experts recommend adding cross training one to two times a week and incorporating strength training for best results.

How to Start and Stick With It

Beginners should aim to run every other day for 20–30 minutes, gradually increasing frequency. A “couch-to-5K” program can provide helpful structure.

Essentials to start running include:

• Good running shoes (ideally two pairs to rotate)
• Sweat-resistant clothes
• Reflective gear if running early or late

Plan your runs according to your schedule—mornings, lunch breaks, or weekends. Join local running groups for motivation.

For experienced runners, weekly plans can include a mix of:

• Long runs
• Speed training
• Hill workouts
• Recovery jogs or pool running