Last week I shared 3 easy exercises even a total lazy ass can do. This week I want to talk about 3 easier exercises an even lazier ass can do. The difference between these exercises and last week’s is – great news! – you don’t even need to get up to do these.

So there’s no excuse for not trying them out.

1. Easy couch exercises

No need to stop watching that Real Wives of Hell marathon. You can do these from the comfort of your big comfy couch dent. Instead of fast forwarding through those commercials, perform some basic exercises until the break is over. You have about 3 minutes so make the most of it.

  • Start with arm extensions. Hold a two to five pound free weight in each hand. Hell hold two cans of beer, it doesn’t matter, as long as it weighs something. Sit on the edge of the couch so that your arms hang straight down by your knees. Sit up nice and tall, then lift your arms straight up so they’re directly out in front of you. Extend them straight out on either side of your body, forming a T with your torso, and then bring your straight arms back down to your side. Now reverse the sequence by lifting your arms out like a T first, bringing them in front of you and then back down to the starting position. Repeat 10 times.
  • Next do some tricep dips. Sit on the very edge of the couch, balancing your weight on the heels of your foot and keeping your fingertips pointed forward. Then lift your entire body off the seat, lower it for two counts until your booty hits the floor, then rise back up to full arm extension. Don’t sit down until you’ve done 10 to 20 in a row.
  • Finish with leg lifts. Slowly raise one leg at a time as far as you can. Then slowly lower it back down again. Repeat 10 times then switch to the other side. Keep adding more leg lifts every few days with the ultimate goal being 50 per side.

If you’re feeling super motivated, mix these strength training exercises up with jogging in place and you’ve got yourself the makings of a legit workout. Look at you go!

2. Easy car exercises

You might not enjoy being in the car as much as you love being parked on your couch, but between all those birthday parties, the kid’s gajillion extracurricular activities, and the endless list of errands to run, you probably spend plenty of time sitting in traffic. While you’re waiting for the gridlock to clear up, try this simple routine. It sure beats watching the guy next to you pick his nose like he’s digging for a three carat diamond.

  • Tighten that butt. Engage and release your glutes 20 times in a row, holding your cheeks tighter for 10 seconds and then releasing for five seconds. Rest for 45 seconds and then repeat. They don’t call ‘em butt pinchers for nothing!
  • Work that core. It’s easy, just act like you’re yawning – which should be very familiar to you, raise your arms straight up above your head, and place your hands against the roof of your car. Push up with your arms and squeeze with your abs at the same time.  Hold for 10 seconds and release. Repeat as many times as you can. To challenge your core even more, try lifting one or both of your feet off the ground (just don’t forget to put your car in park first, genius).
  • Get your groove on. This one needs no explanation. Just dance like nobody’s watching (even though they are definitely watching) for one full song. You’ll feel amazing and you might even lift the spirits of those around you. Smiling at you. Laughing at you. What’s the difference, really? You just made their day.

3. Easy bed exercises

These easy exercises are perfect for truly lazy people since there’s no need to even get out of bed. Hell, you barely need to toss off your crumb-littered sheets:

  • Pretend you’re riding a bike. Don’t get all panicky …I didn’t say you actually need to ride a real life bike. Just fake it. Lie on your back, bend your legs up towards your chest and pedal your feet in a circular motion. You should feel your abdominal muscles begin to tighten. When it starts to hurt, stop. Rest. Then do it again two more times.
  •  Scissor kicks. Stay in your horizontal happy place, put your hands underneath your low back, extend your legs out and lift your shoulders off the bed slightly. With your legs extended and flexed, open and close them repeatedly like a scissor without letting them hit the mattress. Continue for 30 seconds.
  • Small crunch. Here’s how this works. Act like you’re going to get out of bed by engaging your abs and lifting your head and shoulders off of the bed. Immediately realize what a stupid ass idea that is, change your mind, and lie back down. Repeat 10 times.
  • Sexercise! Getting it on with your partner can be a workout as long as you’re willing to rip off your lazy pants and exert a little energy. A recent study found that, on average, sexual activity burned four calories per minute for men and three per minute for women. Twenty five minutes in the sack can add up, but a quick romp won’t exactly cut it, and playing dead definitely doesn’t count.

Sure, it’s nice to veg out at the end of a long day/long week/long 5 minutes. But the more you move the better you’ll feel in mind, body and spirit. So start small with the even easier exercises above. Pretty soon you might be surprised to discover that you actually want to get off your lazy bum.