Make the couch your exercise buddy

Don't be a couch potato. Use couch as exercise equipment instead.

Written By: Bhakti Paun Sharma | Published : September 29, 2015 5:50 PM IST

thehealthsite.com top news

Once you are on the couch, it s next to impossible to get motivated and dress up to go for a workout. Imagine the hours you spend on the couch, procrastinating about exercise and surfing channels even if there is nothing interesting to watch. So while you are there, why not utilise this time to exercise without having to really leave the couch. Let your couch be your exercise buddy or equipment whatever you would like to call it and begin.

The tricep dips: Strengthens the upper body and works on triceps, chest and shoulders.

Move to the end of the couch and rest your hands on the edge.
Now slowly push your body a little ahead without moving your hands so that your hips are in the air.
Lower your body towards the ground while bending your elbows.
Straighten your arms and lift yourself up so that your hips are in line with the couch but still in air.
Repeat for 15-18 times and try to complete 3 sets.

Pushups: Targets chest, arms, shoulders and chest.

Also Read

Rest your hands on the edge of the sofa and feet on the floor for an incline pushup. You can do it vice versa i.e. feet on the couch and hands on the floor for a decline pushup to make it challenging.
Your hands must be placed a little wider than your shoulders. Feet must be placed together and body must be in one straight line.
Lower your chest towards the couch. Hold for 2 seconds and bring your body up.
Do not let your back or hip sag. Do 12-13 reps and complete 3 sets.

Glutes or butt bridge: Prevents lower back pain by improving core strength and works wonders on your hips.

Lie down on the floor and place your feet on the edge of the sofa. Your knees should be bent and be shoulder width apart and hands at the sides.
Now squeeze your hips and raise them away from the floor keeping your back straight and hold for 2 seconds. Descend and return to starting position.
Complete 15-20 reps and 3 sets while keeping your ab muscles tight.

Scissors: Targets ab muscles and builds core strength.

Move to the edge of the sofa. Maintain a steady posture with back and neck straight and ab muscles tight.
Extend your legs and keep them straight. Now cross your legs back and forth like a scissor.
Repeat this 50 times and do regularly for flat abs.

Read: Hrithik s trainers reveals his six-pack abs secrets.

Couch squats: Targets glutes and hamstrings. Also helps in toning thighs.

Sit down on the edge of the couch with feet shoulder width apart.
Now stand up and sit back again. Your thighs must be parallel to the ground and hips slightly protruding outwards.
Keep your back straight and knees aligned with the ankles.
Perform 20 squats.

Use the time during TV commercials or complete these exercises while watching the latest songs. This way you end up working at least some muscles of the body instead of just being a couch potato.

Image Source: Shutterstock

For more articles on fitness, visit our fitness section. For daily free health tips, sign up for our newsletter. For fitness related queries, visit our forum.

Add The Health Site as a Preferred Source