If you want to get into shape, but don’t want to or cannot leave your home this is the perfect article for you. With these methods you can get a good work out without turning off Netflix. It doesn’t matter if a gym membership isn’t in your budget at the moment, the weather is bad, you have a sleeping baby or you are waiting for a delivery. Or maybe you just don’t feel like going out on your off day. If you get creative, even a couch potato can get fit. The beauty of these exercises is that they require no equipment at all. Just your couch, a bottle of water and something good to watch on the tv. With these exercises, anybody can achieve physical fitness.
The Couch Plank
The first exercise should be used as sort of a warm up to get things started. Just kneel facing your couch and place your hands-on top of it. Now, extend your arms by pushing down on the couch. After that extend your legs back and make sure your entire body is straight. Hold this position for about 30 seconds. In addition to getting you warmed up this exercise will benefit your abs, back and arms.
Sit Down Stand Up
This exercise is pretty self-explanatory, but very useful. To start, you will stand with your couch behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try sitting down and standing up on one leg at a time. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.
Couch Push-Ups
To do this exercise, place your arms on top of the couch and enter the couch plank position. Extend your legs out behind you or kneel if you are a beginner. Then simply do a push-up. This exercise is best done in reps. There is also another kind of push-up that you can do with the couch. For this one, place your feet on top of the couch and get into a plank position with your hands on the ground. This is version is much more difficult than the previous kind. If you still want to step it up a bit, raise one of your legs in the air while doing the reps. This exercise will benefit your arms, chest and shoulders.
Scissor Kicks
To do this exercise start by sitting on the edge of your couch. Then place your palms on the corner of your couch cushion to help you balance. Then lift your legs up and lean back, but don’t let your back touch the cushion. Now just flutter kick in the air up and down, but not too wide. Do this for about 30 seconds and you’re on your way. If you want to make it more challenging then lift your arms straight into the air during the set. This exercise is very beneficial to your core.
In and Out Abs
For this exercise, start off seated upright on the edge of your couch with your legs bent in front of you. Now lean back a bit and lift your legs up off of the ground. Keep your arms byyour side holding the couch cushion for balance. Then pump your legs in and out, while keeping your legs together. Exhale when your knees come towards your chest and inhale when your legs go down. I recommend doing this exercise for either 30 second intervals or 20 reps. This exercise is beneficial to your abs, lower back, hip flexors and quads.
Couch Lunges
For this exercise, begin by bending down in front of your couch. Stretch your arms out onto the couch and then extend your left leg back, and then bring it forward. Focus all your weight onto the balls of your feet. Make sure your feet are about hip-width apart and your body is straight the entire time. Do this for about 30 seconds on each leg; one at a time. This exercise is beneficial to your butt, quads and thighs.
Alternate Leg Dips
For this exercise put your palms on the edge of the couch and extend your arms. Put your legs out to where your knee is at a 90-degree angle. Then you are going to dip your butt down low almost touching the floor, while raising one of your legs up in the air. Do this for about 30 seconds raising one leg after the other. This exercise is very beneficial to your quads, core, gluts and your triceps.
Bicycles
For this exercise start off sitting on the couch. Place your palms on the edge of the couch and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working out your abs.
Triceps Dips
To do this exercise sit on the couch and place your palms at the corner of the cushion, with your fingers pointing down. Start off with bent knees if you are just beginning and then advance to keeping your legs straight out. Lift your hips off of the couchand then dip your body towards the ground, but don’t quite touch it. You want your elbows to be at about a 90-degree angle. After that extend your arms back to their normal position and then you have one rep. I recommend doing this exercise in sets of about 10 to start off. This exercise is primarily beneficial to your triceps.
Couch Mountain Climbers
To do this exercise, start with kneeling in front of the couch. Position your knees and feet, hip-width apart. Now, place your palms on top of the couch. After that extend both of your legs out behind you into a high plank position. Finally, bring your left knee up to your chest and as you are extending it back; bring your right knee up to your chest. I recommend doing this for intervals of 30 seconds. This exercise benefits nearly your entire body, but specifically targets your butt, hips, legs and thighs.
So, there you have it, 10 exercises that you can do on the comfort of your couch. Just be creative and you can exercise anywhere. I’d recommend finding something on tv with some action in it to keep you pumped up.