Simply lie on your side with your legs straight and stacked on top of one another.

You can also prop up your head on your forearm or rest it on your outstretched arm – whatever is most comfortable.

Now, lift your top leg up in a slow and controlled motion, making sure you engage your hip and glutes and don’t feel it in your back.

Do 10-20 reps and then switch sides – and continue as long as you’d like.

If it has been a while since you’ve moved, you may be sore in the morning in the side torso, but that just means you’ve moved muscles that haven’t been engaged in a while!

On an exhalation, slowly bend your torso over your legs in a forward bend. There’s no need to keep your legs straight if you feel too much stretch in the back of your legs – so put a little bed in your knees if it feels better and helps you keep your feet flexed.

For this one, you need to work with your breath. So continue to lean forward on exhales and lengthen your spine by imagining reaching up through your head as you inhale.

Try to stay in this position for 5 breaths. And don’t worry if you can’t touch your toes – there’s no prize for that.

Sit up with one leg out in front of you and bring the sole of your other foot to the inside of your thigh.

Use the same technique described in the last slide, using your breath to lean forward and straighten your spine.

Sit up and switch legs after 5-10 breaths.

This is an especially helpful posture if you lean over a laptop all day.

But now for the work: Lift your legs while keeping your lower back on the ground and your head relaxed.

Then lower them in a slow and controlled fashion.

Do 5-10 reps at a time or as many as you find comfortable.

You may feel this in your abs the next day.

Simply hold your arms at a 90-degree angle and push your hands towards the ceiling with palms up (aka raise your hands in the air, raise ’em like you just don’t care).

If this is too easy, you can always grab weights or even water bottles or even march in place while doing it.

The video above shows the motion in the first few seconds.

Sit upright in a chair or on the edge of a couch with hands lowered at your sides.

Keep your arms straight while you raise them up over your head and then lower them back down to your side and repeat.

To get the full exercise in, you can also move your feet from side to side. It won’t even require you to pause the show you’re watching!

Start by sitting comfortably in a chair or on the edge of a couch. Make sure to keep both feet flat on the floor and your back and spine straight without too much rounding.

Next, cross one ankle on top of the other knee to create a triangle between the legs.

Then slowly bend the upper body forward, keeping the spine straight, and only move as far as you can before you feel resistance. Don’t pull your self down, simply breathe and extend your spine on the inhale while letting yourself go deeper on the exhale.

Hold this position for 10-20 seconds then shift sides.

Keeping the back upright and the spine straight, put your right hand out beside you with your palm down to keep your balance while you extend your left hand over your head.

Lean over to your right as far as you can without straining your sides, creating a C shape with your upper body.

Hold the position for 10-20 seconds then shift sides.

Stand straight with your feet together and your arms clasped over your head with your fingers interlaced and index fingers pointed.

Inhale as you reach upward and breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center and repeat on the left side.

Stand up straight with your feet hip-width apart and then fold forward as you exhale.

If you’re not active, your hamstrings will feel tight and that’s totally normal.

Let your head hang heavy and hang forward.

You can also clasp opposite elbows with opposite hands and gently sway side to side if it feels good.

If you’re there for longer than a few breaths, make sure you come up extra slow so you don’t get dizzy.

Just lie down with your legs together and knees bent.

With your top arm at the back of your head squeeze the muscles on whatever side is pointed up.

Then raise your shoulder, bring your rib cage towards your hip, hold, lower, repeat, and switch sides.

Cross one foot over the other at the ankle and stand up straight.

Then raise and clasp your hands and tilt towards the side of your crossed leg.

Lengthen your body while relaxing your head and neck.

Then slowly come up and repeat on the other side.

Then step your left foot over your right leg and bend at the knee, putting your left hand on the floor for support.

Now, turn to the left, placing the back of your arm against your left knee.

Inhale and sit tall, then breathe out as you twist and try to look over your left shoulder.

Hold for five breaths, slowly return to the center, and switch sides.

Stay on the ground, laying on your back, and draw your left leg into your chest, keeping your right leg straight.

Now, exhale and twist the bent knee across the center of the body.

Then press the opposite hand onto the bent knee and extend the other arm.

Hold for 10 seconds and repeat on the other side.

Work your core with minimal effort with this low-effort core stretch. This should be performed using a medicine ball or a similar object if you want to work your abs.

Sit comfortably in a chair toward the edge of the seat for extra room.

Keep your core tight and use your hands to grip the sides of the medicine ball with your elbows bent.

Now, rotate the upper body to the right, keeping the ball in front of the body.

Rotate to the middle of the body then rotate to the left.

Bring the soles of your feet together in front of you, placing your feet as near or as far away from your pelvis as is comfortable. If this doesn’t feel good at all, try sitting on the edge of a pillow or rolled up towel to raise your hips or put them under your knees for support.

Inhale and stretch your spine upwards, then gently start to fold forwards, curving spine and neck to bring your forehead towards your feet.

Stop wherever you find a good stretch, and stay for 10-15 breaths, breathing into your back.

Then wrap the left arm under the right one, binding once or twice depending on your flexibility.

If this isn’t possible, give yourself a big hug instead, reaching for your shoulder blades.

Now lift the elbows up at shoulder height, and tuck your chin to your chest for an added stretch in the back of the neck.

Take 5 breaths here then switch the bind and repeat.

Lie on your side with your arm bent under your head for support.

With your knees bent, grab the ankle of your top leg and pull straight back until you feel a stretch.

Hold for 10 seconds and then switch sides.

Lay on your side with your legs stacked on top of one another. (It’s better to do this on a hard, flat surface.)

Prop your upper body up with your forearm and bend your legs at a 90-degree angle (or leave them straight if this ends up being too easy).

Now raise your hips off the floor.

For more of a challenge, straighten your top leg and lift your top arm up into the air.

And we’re not going to pretend this is fun, but it is easy.

All you have to do is stand at the edge of your couch, lift your arms in front of you and let your butt touch the cushions before raising yourself back up again and lowering your arms.

Do this for 10 reps an then see how you feel.

Just lie face down on a mat or your bed.

Hold your arms out in front of you at shoulder-height.

Then, lift your chest, arms, and legs off ground simultaneously.

Hold it until you feel the burn. Repeat 5-10 times, if you can.

Just lie down and bend your knees, keeping your feet flat.

Raise your hips up until your body is a straight angle from your knees to your shoulders.

Then slowly lower your hips back down to complete one rep.

Repeat 10 times.

Lie flat on your back on the side of your bed.

Then move your outer leg off the bed and let it hang down (it’s fine if your foot touches the floor).

Just breath into the hips and enjoy that bit of stretch in your hip flexor.

Just lie down face up with knees bent, and feet flat – you can do this on a couch, floor, or bed.

Cross your right foot over your left thigh, hook your arms around your left thigh, then lift your left foot a few inches off the floor, keeping your back and shoulders on the floor.

Gently pull your right leg in toward you, until you feel a stretch.

Hold anywhere from 30 seconds to two minutes and then lower back to start, switch legs, and repeat.

Start on all fours on the bed or floor.

Inhale and let your back arch down, with your tailbone stretching up, and look at the ceiling.

Then exhale while bringing your chin to your chest and rounding your spine.

Move smoothly and with your breath for 30 seconds.

Start with legs out and arms above your head on the floor or bed (your couch is probably not long enough for this one).

Now move your arms and legs in the same direction to form a C-shape (or banana shape) with your body.

Hold, feeling the stretch through your sides and shoulders.

Maintain this pose for 30 seconds to two minutes and then switch sides.

Start with your feet flat on the floor.

Then simply lift your heels and keep your toes pressed into the floor.

Don’t lean forward, moving just straight up and down instead.

It seems too easy to be good for you, but it’s great for tight hamstrings.

This is a core burner, but this modified version is less trouble, which means you may be more likely to give it a try.

Sit on your butt anywhere you’d like and bend your legs.

Holding your arms out in front of you, slowly lean back a few inches, lifting your feet off the floor at a 90-degree angle.

Hold for 10-30 seconds.

Swing your legs out in front of you and flex your feet. Then cross your right ankle over your left.

Hold your arms out at your side and lift up straight through your spine.

Now turn towards the right.

You can hold this as long as you’d like and place your right hand on the ground if you have trouble balancing.

These will make you sore the next day if you don’t normally work your triceps in this way.

All you need to do is find a stable table or chair (a coffee table is ideal).

Crouch down and reach behind you to grip the sides while placing your legs at a 90-degree angle out in front of you.

Push up on your arms until they are straight and then bend them again, doing a “dip.”

Do 10-20 of these per rep.

These hamstring stretches just require you to lift your leg in front of you and swing your arms as you walk.

If kicking out straight won’t work, feel free to bend your legs and lift your knees instead.

On your way to the fridge

So loosen them up before you take a bathroom break by standing with your hands on your knees and rotating them left, right, and around.

Sitting or standing, simply lift your arms out to your sides and rotate them in circles.

Make sure you do the same number of reps both forward and backward.

Again, you can do this in just about any position, but standing will require you to balance a little if you’re up for it.

Simply kick your leg back (or out in front of you if you’re seated) and roll your ankle around in circles. Make sure you do both sides, rotating both left and right.

Place hands on edge of a desk, shoulder-width apart, and try some mini push-ups.

With your legs out behind you, simply push off the desk and start with 10 reps.

But these ones are pretty easy to work yourself up to try.

You just need to stand up straight and step out to the right, come back to the center, and then do the same on the left.

But rather than making contact – which can get you in trouble – you might try working your aggression out on the air first.

While you’re seated, simply make a fist, and punch out in front of you, alternating left and right.

Try to sit up straight with your feet on the floor for this one so you don’t end up achy in strange places the next day.

But sometimes, if you’ve already started moving your body, you feel like you might as well burn a few more calories.

Jogging in place is a great way to do that – and to get your heart rate up.

Jogging in place not your jam? Maybe you have downstairs neighbors that you don’t want to bother.

You can get your heart rate up by doing knee taps as well.

Seated on a couch or chair, sit with your feet flat on the floor. Then bounce your knees in the air as if you’re jogging while sitting and tap each knee as it comes up.

Stand with feet shoulder-width apart and hold the middle of the dumbbell in both hands behind your head, with your elbows bent and pointing toward the sky, and your upper arms in by your ears.

Without moving your upper arms, extend your forearms above your head until they’re completely straight. Keep your shoulders down and away from your ears.

Lower your forearms to the starting position and repeat 10-20 times.

Balancing on your tailbone, lay your hands flat beside you, lift your feet in the air and then begin moving them up and down, then left and right, crossing them over and under.

Raise your left leg with your knee bent up in the air as high as you can. Do 10 reps before switching to the other side.

Lay on the floor or bed with your arms flat at your sides.

Engage your core and lift your legs in the air one at a time.

Do 10 to 20 at a time and repeat until you feel the burn.

Move to the edge of the couch and lean slightly back.

Use your arms to balance and keep your abs tight.

Extend your legs out in front of you and then bend them back into your body.

Do 10 at a time and as many reps as you can.

Simply bend your legs while on your back and pedeal your feet like you’re riding a bike.

Place your hands shoulder-width apart on the edge of the couch while kneeling.

Lower until your chest touches the couch and then push back up again.

This is a more low-key version of desk push-ups.

You can Netflix, chill, and do this at the same time.

Simply sit up straight with your feet on the floor.

With arms straight, raise them at the sides until your hands touch over your head.

Release slowly and with control and do 10 reps at a time.

Sit comfortably at the edge of the chair, keeping your back straight and your core engaged.

Place both feet on the floor and then slowly raise one knee, grabbing it underneath.

Slowly pull it into your chest until you feel the stretch and hold it for a few seconds before repeating on the other side.

This is a great one if you have limited mobility.

Sit in a chair and grab the sides with your hands to stay steady as you lean back.

Reach your feet out in front while keeping them on the floor.

Now, bring in your feet one at a time and repeat 10 times on each side.

Slowly arch the back inward, with the stomach pushing outward, then lean backward using only the upper body.

Once you reach a comfortable stretch, hold the position for 10-20 second, then release.

A stiff neck can cause all sorts of risidual pain. Loosen it up with some neck rolls, being careful not to push anything and stopping if you feel resistance.

Sit comfortably and engage your core by keeping the back upright and the spine straight.

Put both feet flat on the floor and rotate your head to either the left or right until feeling a gentle stretch. Keep in this position for 20-30 seconds.

Then rotate in the opposite direction.

Lie flat on your stomach with a pillow or your arms under your head.

Slowly bring each heels up to your butt one at a time and engage the glutes.

Release and do the other leg.

Repeat 10 times on each side.

Grab a dumbbell.

Sit comfortably in a chair with the hips as far back as possible.

Keep your core engaged and stick the chest out.

Using a water bottle or dumbbell, bend your arms behind your head and extend them straigt over your head.

The more slow and controlled the motion, the better the workout.

To do this press, stand up and place the resistance band under your heels.

Hold the band in each hand with your arms bend and your elbows out in front. Pull it above your head and then release it back behind your ears.

Repeat 10 to 15 times.

Sit on a sturdy chair or stand up with your back straight and core tightened.

Grasp both ends of a resistance band with your elbows bent.

Pull the band out to the sides while trying to straighten your arms.

Return to the starting position and repeat 10 to 15 times.

Step on the middle of your resistance band with your feet flat on the floor.

Grip both ends with your hands and your arms straight down at your sides.

Raise your arms to the height of your chest in front of you and then slowly return to starting position.

Repeat 10 to 15 times.

To do the chest press, place the resistance band behind your shoulders and hold both ends.

Extend both arms in front of your chest and return to the starting position.

Repeat 10 to 15 times.

Lie on a bed or the ground gripping both ends of the resistance band while it’s wrapped under your feet.

Legs should be bent to start.

Extend your legs down the the ground slowly while keeping your hands up at your chest.

Slowly and with control, bring your legs back to the starting position.

Repeat 10-15 times.

While sitting up and gripping the band with your arms bent, point your toes to engage your hamstrings and then bring them back up.

Repeat 10-20 times.

Come to your hands and knees with wrists under your shoulders and knees under your hips.

Reach your right arm up to the sky, opening the chest to the right.

As you exhale, thread the arm behind the left hand and come down on to the right ear and shoulder.

Push into your left palm to deepen the twist or reach our your arm over your head and hold for 10-20 seconds.

Repeat on the other side.

Start with your forearms and knees on the ground, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight out in front of you.

Lift your knees off the ground and push your feet back to bring your body to a straight line and look down at the floor.

Hold this plank position for 10 seconds and see if you can work your way up to 30 seconds (or even longer) eventually.

Lie on the floor or bed (though in this case the floor will probably be easier) with your knees in a slight bend.

With your arms straight out at your sides, slowly roll up into a sit up and lie back down with control.

Repeat until your hate it.

Squat with your feet flat on the floor, a little farther than hip width apart.

Your toes can point out if that’s more comfortable and your heels may not reach the floor if your hamstrings are tight – that’s ok, just sit on some blocks or pillows!

With hands in a prayer position, hold this pose for 20-30 seconds, lengthening your back and breathing into your spine.

Lie on your back and bring your knees up to your chest. Then extend the legs up the wall, leaning them there for support.

Bring your arms out to the side, close down the eyes and relax, breathing deeply for 10-15 breaths.

You can also spread your legs apart for a deeper stretch.

Come to sit on the edge of your bed or chair so that your feet touch the ground.

Rest your hands on to the thighs. As you inhale, open up the chest and squeeze your shoulder blades together behind you. As you exhale, round and contract the spine.

Then tuck your chin towards your chest. Repeat a few times with your breath.

Then cross one ankle over your knee.

Reach through and around the leg on the floor and pull it up towards your chest.

Exhale and pull, holding the pose for 10-20 seconds and repeat on the other side.

Arch your back slightly and look up gently, breathing into your lower back.

Hold the pose for 15-30 seconds and then lower your head down to the floor.

Lift your legs, bringing the knees towards the chest and grab ahold of your feet, knees, or shins (whatever you can comfortably reach).

Pull your feet away from one another and pull them towards your chest.

Hold for 10-20 seconds and then switch sides.

You need a strap, belt, or even blanket for this one unless you shoulders are very flexible.

Drop the strap over one shoulder and then reach one arm behind you as far as you can and grip it.

Lift your other arm over your head and reach behind from above, trying to meet your bottom fingers and grasp your hands.

If your hands don’t meet, just grab the strap with both hands and breath into your upper back.

Hold for 10-15 seconds and then switch sides.

Take a pillow (or a bolster) and sit on one end, with your thighs on either side and your sit bones against your heels.

Gently fold forward to come to rest on the pillow (putting another on top if you can’t get your head all the way down).

Relax into the pillow, letting it hold your weight, and try to take deep breaths.

Stay here for 10-15 breaths, then repeat with your head facing the other way.

It contains a few dozen low-impact, isometric-based workouts that you can do on your couch, in the airport, or in a hotel room.

Simply interlock your fingers and stretch your arms out in front of you, palms away from your chest.

Take three or four really deep breaths, then unlock your fingers.

With your right arm straight and palm facing up, stretch your fingers back with your left hand to stretch the inside of your wrist and forearm.

It’s best to do this with a straight back and feet on the floor, but you can also do it cross-legged on the couch.

Hold for 10-20 seconds and repeat on the other side.

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the floor.

Walk your hands forward so that you’re in a high plank. Bend your knees if it helps you get your palms flat on the floor.

Now, walk your hands back toward your feet and stand up.

Repeat 10 times.

Bend one leg behind you at a 90-degree angle and the other in front of you. You can put your arms at your sides, sit up straight, and breathe deeply for 10 breaths if that’s as far as you want to go.

If this is easy, consider bending your back leg up until you can grab your ankle and hold for 10 seconds.

And if you’re feeling REALLY ambitious, you can even do a little leg lift with that back leg to work on your love handles.