Too busy to hit the gym or too exhausted after a long day at work, ladies? Perhaps, you would like to take a look at our recommended top 5 easy and effective daily exercises that would fit any schedule for you right below!

1. One-minute plank before bedtime.

If you do not have even an hour to kill when waking up in the morning, let’s try one minute before going to bed. According to scientists, planks are one of the most efficient exercises anyone can do anywhere with no equipment required. To get your minute worth, make sure you have the right position when doing the plank. You might want to keep your shoulder blades pulled apart and your hips in line with your chest. As a result, your lower back does not have to carry much, and the effect goes directly well on your lower belly. One more tip is that try to breathe moderately.

2. Do hip stretches or sun salutations.

In case you have not heard, the hips are the place that suffers the most tension of your body, especially for those who have to sit at your desk all day long. Therefore, hips stretch exercises or sun salutations might be the solutions. They will help release the tension from your hip. Also, the sun salutation allows your body to move and flow without strain.

3. Climb the stairs.

You can also spend the daytime at the office to do these exercises easily. Let’s start from today to climb the stairs instead of wasting minutes waiting for the elevators. Climbing requires relaxing and breathing, so don’t rush. As we learned, this is the best option to work your legs and also mostly your cardiovascular system. Climbing up and down a few times a day, and you’ll soon realized the difference.

4. Walk to work.

Instead of running, or walking on the treadmill over hours at the gym, we have a better option for you. Walking to work is an exciting adventure when to clear your mind and stay away from the computer screen. Climbing up is good for your legs and cardiovascular system, and walking has the same effect, but with a nice and low-steady-state intensity. You can choose one of the two choices, or both, that would be a win-win. However, avoid walking with music and focus more on breathing.

5. Do the calf raise when standing.

In your life, you might have to spend much time waiting reluctantly, so let’s make use of it. Based on scientists’ research, ankles and calves are often neglected when it comes to mobility and stretching. Therefore, a lot of issues occurred in the knees and hips if we ignored these sections. So, next time you have to spend time standing or waiting, try doing the calf raise, or single leg calf raises (for ones prefer challenge). By that way, you can both kill time and achieve the killer calves.

Final tips: Any movement, even the tiny ones can affect your body. You do not have to spend a ton of hours and sweets on weights and equipment at the gym to see the effectiveness, simply choose what fits you. More importantly, you should work them on the discipline, or set the notification to make it your daily habit! And do you know what is the best part? No equipment means no excuses. So, let’s get started today!