It’s that time of year where everyone makes a lot of promises to lose weight, but most do little to change their actual lifestyle. Let’s be honest; it’s hard to find enough hours in the day to work, to spend time with family, to take care of stuff at home, to cook healthy, and to work out. It can get a little stressful, and all too often the thing that ends up getting cut is usually the workout or eating healthy.

There are plenty of evenings that I know I should be hitting the gym, but I find it hard to even make it off the sofa. That’s why I put together this list of exercises that can help you build your lower body while you veg in front of the TV. But don’t be fooled, that doesn’t make these lazy or easy exercises. Even if they are a bit old fashioned, the thing is – they work. So put on your favorite show, roll out your yoga mat, and get ready to go.

Leg Lifts – Welcome to the 80’s! Start out by lying on your side. Raise your top leg up until you make a 90 degree angle with both legs, then lower your top leg. Don’t let your legs touch, and then raise your top leg again. Repeat this 12 times. Then, without lowering your leg all the way, switch to small pulses, not raising your leg higher than 4 to 6 inches. Repeat on the other side. Repeat after you cycle through these exercises.

Scissors – Scissor your legs open and shut at a slow tempo. Keep it slow to maintain resistance. Repeat 12 times.

Alternating Leg Raises – Lie on your back and raise your right leg as high as you can. Pull yourself up and grab your calf with your hands. If you are more advanced, you can put your arms next to your leg without touching it. Raise your left leg 2 inches from the ground. Hold for 5 seconds then switch legs. Alternate for 12 rounds. Don’t let either leg hit the ground during this exercise, which is also good for core strength.

Alternative Leg Lifts – Lie on your right side. Take your top leg and stretch it forward placing your foot on the ground by bending your leg.  Your knee should be upright. Now raise your lower leg slowly as far off the ground as you can. Repeat 12 times then switch sides.

Combination Leg Lift – Lie on your side. Place your top foot on your bottom leg and drag it slowly up your bottom leg as far as you can. Kick your top leg upwards in a sharp movement then lower it slowly down until the legs rest in starting position. Repeat 12 times on each side.

You should do these exercises every other day to get the greatest benefits. If they become too easy, try slowing them down and increasing the tension by holding your muscle as tense as possible. You can also increase reps or wear small ankle weights.