8 Lazy Girl Workouts You Can Do Every Day

In the world of fitness, there’s a misconception that you have to hit the gym for hours or push your body to the limit to see results. But what if you’re someone who wants to be healthy but doesn’t love intense workouts? Whether you’re tired, unmotivated, or just busy, there’s good news—you can still stay active and healthy without the struggle. That’s where Lazy Girl Workouts come in.

These are smart, efficient exercises that require minimal effort, equipment, and time—but still offer real results. If you’re looking for ways to incorporate fitness into your daily routine without stress, you’re in the right place.

Let’s explore 8 Lazy Girl Workouts you can actually enjoy doing every day—even from your couch.

1. Bed Stretching Routine (5 Minutes Before You Get Up)

Yes, you can start your workout without even leaving the bed! Morning stretching helps loosen your muscles, improves circulation, and boosts flexibility.

Lazy Girl Workouts Tip:

• Try laying on your back and pulling one knee to your chest.
• Do gentle spinal twists and hamstring stretches.
• End with deep breathing to energize your day.

2. Wall Sits While Watching Netflix

This is a sneaky way to build leg strength while binging your favorite shows. Just lean your back against the wall, lower into a squat position, and hold.

How to Do It:

• Slide down until your knees are at a 90° angle.
• Hold for 20–30 seconds and work your way up.
• Do 3 rounds during an episode.

3. Couch Crunches

Your couch isn’t just for lounging—it can be part of your daily Lazy Girl Workouts! Couch crunches target your core with zero pressure on your back.

Steps:

• Sit on the edge of your couch.
• Lean back slightly, lift your feet, and pull your knees toward your chest.
• Repeat 10–15 times for 3 sets.

4. Standing Arm Circles

This simple move tones your shoulders and arms. Do it while brushing your teeth, waiting for your coffee, or scrolling through your phone.

How To:

• Stand straight, extend your arms to the sides, and make small circles.
• Do 30 seconds forward, then 30 seconds backward.
• Add light dumbbells or water bottles for extra burn.

5. Leg Raises in Bed or on the Couch

Lazy? Yes. Effective? Absolutely. Leg raises strengthen your core and legs without standing up.

Steps:

• Lie on your back, legs extended.
• Raise both legs up to a 90° angle, then lower slowly.
• Do 10–15 reps. Start with 2 sets and increase as you go.

6. Dance for 5 Minutes

Not into traditional workouts? Dance like nobody’s watching. It’s fun, lifts your mood, and burns calories—making it a perfect Lazy Girl Workout.

Quick Tips:

• Pick your favorite upbeat song.
• Dance around your room or in your pajamas.
• Do it once in the morning and once in the evening.

7. Chair Squats

Don’t want to hit the floor? No problem. Use a chair to work your lower body with very little effort.

How To Do Chair Squats:

• Stand in front of a chair, feet shoulder-width apart.
• Lower yourself as if to sit, tap the seat, then stand.
• Repeat for 15 reps, 2–3 sets.

8. Lazy Girl Yoga Flow (5–10 Minutes)

You don’t have to twist like a pretzel. Try a simple yoga flow with child’s pose, cat-cow stretches, and downward dog.

Lazy Girl Workouts Flow:

• Start in child’s pose for 1 minute.
• Move through a few rounds of cat-cow to stretch your spine.
• Finish with gentle forward folds or seated stretches.

💡 Why Lazy Girl Workouts Actually Work

Some might think Lazy Girl Workouts aren’t “real workouts,” but they offer numerous benefits:

• Consistency: You’re more likely to stick with them.
• Simplicity: No equipment, no gym, no excuses.
• Flexibility: You can do them anytime, anywhere.
• Mental Health: Movement boosts mood and lowers stress.

Even low-effort movement can improve blood flow, boost metabolism, and reduce aches caused by inactivity. The key is to move regularly, even if it’s just a little.

How to Build a Lazy Girl Workout Routine

You can pick 2–3 of these exercises each day, or rotate them through the week.

Sample 7-Day Lazy Girl Workouts Plan:

🧠 Motivation for Lazy Girls

Let’s face it—you don’t need to push yourself to the limit to stay fit. You just need to do something every day. Small steps add up. The most important thing is progress—not perfection.

Celebrate your wins. Dance during your chores. Stretch before bed. Move your body because it feels good, not because you have to

🧘 Final Thoughts: Progress Over Perfection

Lazy Girl Workouts are your permission slip to be kind to yourself while still caring for your health. You don’t need fancy routines or exhausting gym sessions to stay active. Whether it’s a 5-minute stretch or a full 20-minute light workout, you’re already doing more than nothing—and that counts.

Consistency is the true secret. Choose the workouts that feel right for you and do them daily. You’ll feel better, look better, and gain confidence without the burnout.