We all spend too much time glued to our phones. While it prevents us from fully engaging with the world, sometimes we simply need to make up for the fewer social contacts by keeping up to date with people and interests online.

Browsing your phone and exercising can go hand in hand!

Okay, you can't exactly call it a workout as an in-bed or on-sofa exercise won't burn nearly as many calories as proper functional or strength training, but the point is that you are doing something useful for your body. Check out our series of exercises to help you tone up while scrolling through your favourite app.

Top strengthening exercises

Leg raises. Lie on your back, legs straight together. Keep your legs straight and lift them all the way up to the ceiling, slowly lower your legs back down till just above the floor.

Hip Raises. Place your arms out to your sides at a 45-degree angle. Squeeze your glutes tightly. Then raise your hips so your body forms a straight line from your shoulders to your knees.

Butterfly bridge. Lie face-up with the soles of your feet together in a butterfly position. Tighten glutes and lift hips. Lower slowly to the floor. Do not use the sides of feet or ankles to lift hips.

Heel raises. Stand with your feet some 10 centimetres apart, with your hands lightly resting on a counter or chair in front of you. Slowly raise your heels off the floor while keeping your knees straight. Hold for about 6 seconds, then slowly lower your heels to the floor.

Leg lift with knee in. Lie on your back, legs straight and together. Lift your legs all the way up and slowly lower them back down.

Scissor legs. Lie face-up on the bed. Extend your legs straight up into the air. Slowly open your legs out to the sides so you form a V with your legs. Pause and then slowly bring your legs back together.

Back Extension Squeezes. Lie on your stomach and your hands on either side of your head. Contract your glutes and back muscles to simultaneously lift your upper body and chest and lower body off the bed. Squeeze your shoulder blades together, pulling your elbows towards the centre of your back. Slowly lower your body back to the bed.

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