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, hips are where to suffer the most tension of your body, especially lady officers sitting for the all day long. Therefore, hips stretch exercises or sun salutations might be the solutions. Let’s think that you are doing something good to release the tension from your hip. That would be relaxing, instead of exercising. 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 this exercises. Let’s start from today to climb the stairs instead of wasting minutes waiting for the elevators. Rush is no need, but the climbing requires relaxing and breathing. As we learned, the stairs are the best option to work your legs and also mostly your cardiovascular system. Climbing up and down a few times a day, and you soon realized the difference.

4. Walk to work.

Instead of running, or walking on the treadmill over hours at the gym, we have the better option for you. Walking to work is an exciting adventure when you find your head clear and stay away from the computer screen. Climbing up is good for your legs and cardiovascular system, and walking does the same effect, but with nice low-steady-state intensity. You can choose one of the two choices, or both, that would be a win-win. However, the time should be avoided with music, as you might want to keep your device in the pocket 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, ankles and calves are very neglected when it comes to mobility and stretching. Therefore, a lot of issues occurred in the knees and hips if we ignored. 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 moments, even the tiny ones can affect your body. You do not have to spend a ton of hours and sweets on weights and equipment to see the effectiveness, but choose what you want to enjoy. More importantly, you should work them on the discipline, or set the notification to make it as your habit! And do you know, what is the best part? No equipment means no excuses. So, let’s get started today!