It doesn’t matter if you were born walking the treadmill or running a 10k. There are days when the motivation to hit the gym, let alone leave the Cheeto-dust-filled couch, seems impossible.
It’s such days that call for lazy girl workouts, aka exercises you can do while binge-watching the latest episodes of Love Is Blind, lying down, or sitting at your work desk. The goal here is to get your ticker pumping – without expending too much energy or breaking a sweat. If you’ve got to stand up, the fitness exercise should be as gentle as possible.
Did we mention PJs and sweatpants are welcome? Ahead, ten lazy girl workout routines you can hit ‘play’ while remaining horizontal.
13 Minute Full-Body Stretch Routine
Meet Toni Mitchell on the floor with your favorite yoga mat for a low-impact full-body stretch routine. Translation? You’ll stretch your back and take of your body without breaking a sweat or losing your breath.
Think: child’s pose, butterfly pose, fire hydrant hip rotation (hello, booty), and the Black Girl-approved thread needle. By the end of the 13-minute lazy girl workout, you’ll feel incredibly flexible, light, and positive.
10-Minute Lower Abs Lazy Girl Workout
@queenleee__ Save & Share this for your next workout! Sometimes I don’t have the time or energy to do a full blown workout at the gym! Home workouts can be just as effective and also convenient ???? #workout #workoutmotivation #lazygirlworkout #athomeworkouts #abworkout #abworkoutsfromhome #blackgirl #blackgirlworkout ♬ You (feat. Bryson Tiller) – Lola Brooke
If your pouch is your area of interest (or contention), you need to give this quick and low-impact abs workout a go.
Fitness influencer @queenlee shows you how to do a ten-minute workout – flutter kicks, wall bridges, and leg raises. Results, as with all workouts, take time, but there’s a reason this video has over 12,000 views…
Lazy Girl Couch Workout – While Watching TV
You shouldn’t have to press ‘pause’ on Dune: Part Two just when things are getting awesome to fit in a 10-minute-long workout. Vicky Justiz here shows you how to reduce cholesterol levels while watching Zendaya do her thing.
The lazy girl-approved workout will work your abs, arms, booty, and legs with a mix of arm pulses, flutter kicks, glute bridges, and side leg raises, to name a few.
Lazy Girl Full Body Fat Burn Workout
@growwithjo is the Queen of lazy girl workouts. This one focuses on your whole body and helps you shed some calories in the comfort of your home and loungewear.
You’ll work for 40 seconds, then have a few seconds of rest before moving on to the next lazy girl exercise. Think: feet slide + scissor arms, side lying knee tap extensions, windshield wipers, and a few stretches women in.
Ten minutes later, you’ll feel like a whole new person – happier, leaner, and more motivated to take on the day.
25 Minute Shy Girl Pilates Workout
Slide off your couch and try this shy girl Pilates workout on the floor while watching or listening to your favorite true crime episodes. Callie Jardine’s routine is perfect for the moments you need to relieve PMS or period pain or can’t envision yourself breaking a sweat.
Each stretchy, low-impact move lasts for over 30 seconds and focuses on releasing anxiety, stress, and tension from your body.
Runway Model-Approved Lazy Girl Workout
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Jasmine Tookes here shows you to work your legs and core without getting off your boss babe couch. Because workouts aren’t only for the gym, right?
15-Minute Lazy Girl Booty Workout
Follow Equinox trainer Nicole Steen’s quickie booty shaping routine for a line-up that includes donkey kicks, fire hydrant, and lateral raises. Spoiler: You’ll be lying on your mat for the entire ten minutes. No excuses here.
Princess Workout In Bed
@fitnoire princess workout in bed ???????? #blackgirlsworkout #blackgirltiktok #blackyogateacher #lazygirlworkout #princessworkout via @hannaahjanae ♬ original sound – Noire Fitness
If there’s anything 2023 taught us, it’s that Black Girls can be princesses, too, and this Princess-approved lazy girl workout helps you work your abs, core, and legs using nothing more than princess energy and royal beddings.
Work through the leg lifts, leg rotations, and other low-impact core exercises, then immediately jump back into your Sleeping Beauty position or go out and find your Prince Charming. Who knew cozy workouts existed?
Lazy Leg Day Workout Using One Machine
@nikkibodyplease Lazy LEG day workout using one machine! #fyp #blackgirltiktok #blackgirlfitness #fitnesstiktok #selfcare #fanfiction #easyonme #youredone #imsohappy ♬ Get Into It (Yuh) – Doja Cat
Or you could go full-blown Queen and try this Black Girl-approved lazy girl leg day workout using one machine. @nikkibodyplease here shows you how to do it all while looking sexy.
Lazy Girl Chair Workout/Seated Abs Workouts
This lazy girl workout from Mizi is the epitome of chill. She’ll guide you through simple-to-execute chair exercises such as arm rotation, knee raises, side bends, and more without getting up.
Lazy Girl Low Impact HIIT Workout
Try this lazy girl workout routine from MrandMrsMuscle when you’re not in the mood to schlep to the gym but still need to get the heart pumping.
The instructor will guide you through heel touch to knee taps to work your legs and core, predator step jacks for your arms and booty, and bicycle crunches for your abs.
