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Total Body Couch Workout: 8 exercises using just your couch

Total Body Couch Workout: 8 exercises using just your couch

Posted on by Monica

Well it’s officially January which means many people are starting to dive head first into their new year’s resolutions. More books are being read, more spinach is being eaten, and more coupons are getting clipped. Plus I’m guessing there are quiet a few women out there who made a new year’s resolution related to gettin their fitness on (insert sassy finger snap). And that’s totally awesome. You go girl!

But I know first hand that going to the gym sucks butt this time of year because everyone and their grandma decided to make an “I’m going to work out more” goal. Well luckily, you do not need a gym to get an effective workout. In fact a great workout can be achieved using what is already in your home. Such as your stairs or your couch!

These 8 couch exercises can be done in the comfort of your home and will make your muscles burn. This workout hits your arms, chest, back, butt, legs and core making it a great total body routine. Turn your couch into more than just a cozy place to catch up on trashy T.V.. Now it’s your newest piece of workout equipment to help you crush your “I’m going to get biceps this year” goal. (But for real, if you want some biceps be sure to check out my How to Get Strong Arms exercises)

Total Body Couch Workout

Sit-Upscouch workout

Tuck your feet under the bottom of your couch. Place hands gently behind your ears. Perform a full sit-up being sure not to pull on your head and neck.

Repeat 10-15 x.

Single Leg Lungescouch exercises

Stand with one foot back resting on the couch. Perform a lunge on your planted foot. Make sure your knee does not pass in front of your planted foot. Keep core braced.

Repeat 10 x each leg.

Plank Walkstotal body couch workout

Start in plank position. Walk one hand up onto the edge of the couch followed by the next. Return hands to the floor. Continue alternating hands, couch, couch, floor, floor. Keep core braced and back in a flat, neutral position.

Repeat 10 x.

Elevator Squatscouch exercises

Stand in front of the couch. Slowly squat down to 1/2 the distance to the couch. Squat all the way down until your butt gently touches the couch. Squat back up to 1/2 the distance, then stand fully upright at the starting position. Make sure your knees do not extend beyond your toes and sit back into your squat keeping your back upright.

Repeat 10 x.

Tricep DipsTricep dip couch exercise

Face away from the couch and place your hands on the seat cushion with your feet planted on the floor. Allow your elbows to bend such that your butt hovers or nearly touches the ground. Then press yourself back up so your elbows are straight and your butt is lifted up off the ground.

Repeat 10 x.

Bridges8 exercises using just your couch

Lay on your back and put your feet up on the couch. Keeping your knees relatively straight lift your bottom up off the ground by pressing your heels down into the couch. Return to starting position.

Repeat x 10.

Push-Ups8 exercises using your couch

Place your hands on the ground and kneel on the couch seat cushion. Keeping your core braced and your back flat slowly perform a push up until your chest is hovering above the ground. Press back up to starting position. 

Repeat 10 x.

Flutter KicksCouch exercise

Sit on the edge of your couch cushion. Recline backwards slightly keeping your core braced. Lift your legs straight out in front you and alternate kicking them up and down in a small range.

Repeat 20 x.

 

* Repeat the circuit 3-4 times. 

8 Exercises Using Just Your Couch

You can see the total body routine below. 

What’s Next?

I am all for using what’s available in order to squeeze in a workout. Couch, chair, pillow, kids, whatever. You can read about my favorite pieces of equipment for at home workouts here. Check out my posts a total body stair workout, 8 moves for your inner thighs, or working out at home with your kids for more no-equipment, home workouts.

Enjoy and happy exercising!

-Monica

8 Exercises Using Your Couch

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Why You Need Strong Arms (& How to Get Them)

Why You Need Strong Arms (& How to Get Them)

Posted on by Monica

I have talked about the butt, the core, the legs, the core, the neck, the core, our feet, and even the pelvic floor. But I have been slacking on one of the most functional and important body parts, our arms. I think I have neglected these essential appendages because they are obviously so important for our everyday function that I just haven’t felt the need get on my little P.T. soap box and preach about why you need strong arms.

Well, today is the day. I am guessing there are some people out there who suffer from shoulder, elbow, or wrist pain. And while technically those areas all fall under the category of arm this blog post is going to focus on the upper arm.

There are several important reasons we need strong arms, besides wanting to look like Michelle Obama in a tank top. Check out these six very important reasons you need strong arms in motherhood and otherwise.

 

6 Reasons You Need Strong Arms

why you need strong arms

1. Prepares you for carrying kids

Having strong arms can help prepare you for the endless hours of rocking, holding, carrying, nursing, and feeding a new baby. And this baby will become a toddler and eventually will turn into a 40+ pound small child. Strength in your arms will help you hold your child for many years and help prevent injury (see below).

2. Improved ease with daily tasks

Strong arms can help you achieve many tasks such as shoveling snow, carrying groceries, carrying laundry, and other heavy items we perform on a regular basis. I mean, I can’t be the only one who struggles a little to pick up case of water at the grocery store.

3. Better appearance

Strong shoulders and arms can help with your overall physical appearance. It is highly unlikely for a woman to get big and bulky in her upper body. Working out the muscles of your arms will tone your arms and help you feel more confident rocking your sleeveless shirts.

4. Less risk of injury

As with all body parts, strengthening the muscles of your arms will help reduce injury to the shoulders, upper back, wrists. Common injuries of the arms include muscle strains, nerve compression (such as carpal tunnel syndrome), and shoulder injury to your rotator cuff muscles.

5. Improved posture

Strengthening your arms and shoulders will help prevent a forward rounded posture which can lead to neck pain and shoulder injury. Strength in your shoulders and biceps will help you maintain an upright posture while performing your many daily tasks.

6. Improved Athletic Performance

Having strong arms will help you other athletic endeavors such as running and bike riding. Having a strong arm pump will help improve your overall running form. And strength in your shoulders and arms will help support you during stationary or mobile bike riding.

Basic Muscle Groups of the Arms

Why you need strong arms

Below are a few basic muscle groups to focus on for strong and healthy arms.

Deltoid (Anterior, Mid, Posterior)

The deltoid muscle is your shoulder muscle. You can think of it like a shoulder pad. This muscle helps you raise your arm overhead.

Biceps

Your biceps are your Popeye muscle. This muscle bends your elbow and helps you bring things closer towards your body.

Triceps

Your triceps are the muscles on the back of your arm. These muscles help you straighten your elbow. They are active when your elbow is straight and you are putting pressure through hand.

Forearm muscles

Your forearm muscles are the muscles that run from your elbow to your wrist. These muscles help with moving your wrist and fingers around. The forearm muscles are important for gripping and holding things.

Upper Body Routine for Strong Toned Arms

Try out these 5 moves for strong and healthy arms. Each move focuses on one of the above muscle groups. You can use 4-10 lb dumbbells depending on your strength level. Repeat each exercise for 10-15 reps and 3 sets.

Bicep Curls
Bicep curls for strong arms

Grab a dumbbell in each hand. Stand tall with your core braced and your arms at your side. Slowly curl the dumbbells up to about chest level and then back to your side. Focus on form and control. Repeat x 10.

Overhead Tricep ExtensionsTricep extension

Grab one dumbbell with two hands. Stand tall with core braced. Slowly lower the dumbbell behind your back. Press dumbbell back overhead focusing on squeezing the muscles on the back of your arms. Repeat x 10.

Forward Raisesforward raise for strong arms

Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells in front of your body to shoulder level keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)

Lateral Raises
Lateral raise

Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells out to your side keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)

Posterior FlysHow to get strong arms

Grab a dumbbell in each hand. Stagger your feet and lunge slightly forward so that your trunk is at an angle. Brace your core. Raise your arm out to your side and back with a slight bend in your elbow. Repeat x 10. (Perform one arm at a time if needed)

What’s next?

For more great exercises you can do at home with minimal equipment you can try out some pelvic stability exercises or these 5 core exercises for a better belly. If you really want to get your heart pumping try out my HIIT the stairs workout or these 8 moves to work your inner thighs. Having muscle strength is the number one way to prevent pain and injury. Let’s keep your body movin and groovin this year!

–Monica

How to Get Strong Arms

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How To Make & Stick To Your New Year's Resolutions

How To Make & Stick To Your New Year’s Resolutions

Posted on by Monica

I think we can all agree that this past year was a bit of a doozy. But we made it! In just a few short days it will be the first day of 2021. Phew! I personally like the excitement of a new year. The start of a new year is a great time to motivate yourself to make and stick to new year’s resolutions

I actually like setting new year’s resolutions. I’m not talking about resolutions like “I’m going to lose 10lbs” or “I’m cutting out junk food” or any other non-exciting crap. I like setting resolutions, or goals, that get me looking forward to trying new things or improving my quality of life.

The start of a new year is the perfect starting line for gearing up to work towards new goals. And in case you didn’t know physical therapists spend a lot of time setting goals. A. Lot.

For numerous reasons every single person treated by a physical therapist has both long term and short term goals that are set after the very first session. These goals help guide what we are doing, ensures that what we are working towards is purposeful, and help us measure progress.

These are the exact same reasons setting specific goals is so important for you. Goal setting can seem cheesy, or very fitness-coach esc, or even daunting. But setting goals, or new years resolutions, is a way to keep you moving forward, looking ahead, and growing as a person. Setting goals helps improve motivation, life-style habits, self efficacy, and can even help with life satisfaction and happiness .

The Right Way to Set Goals

Making new year's resolutions

The best way to set goals is to make them SMART goals. No, not highly intelligent goals. S.M.A.R.T. Specific, measurable, attainable, relevant, and timely. The idea of SMART goals was developed George Doran, Arthur Miller and James Cunninghamin their 1981 article “There’s a S.M.A.R.T. way to write management goals and objectives”.

And while the idea behind these goals may have initially been from a business standpoint this goal writing technique is applicable across the board. This is how all PTs write goals. So let’s quick elaborate on each component of a SMART goal to help make your goals for 2021 the best ever.

The Components of a SMART Goal

SMART Goals

S – Specific:

Specificity answers all the “W” questions including the who, the what, the why, the when, and the where (as applicable). When writing your goals decide:

  • Who is involved in the goal?
  • What exactly do you want to accomplish?
  • Where will this take place (if applicable)?
  • When will you work on this goal?

And most importantly why? The why is arguably my favorite part of goal writing. What exactly are you trying to accomplish and why is it important to you? The more specific you can get the better.

M- Measurable:

Measurability makes a goal more specific and less vague. You need to determine how you will measure your goal. This answers the questions of how much or how many? This allows you to know if you have actually met or are making progress towards your goal.

A- Attainable:

Attainable means evaluating if you already have the skills or tools necessary to achieve the goal. Or perhaps there are additional skills or resources you may still need in order to meet your desired goal. Attainable means it needs to be achievable.

R- Relevant:

Relevant means ensuring the goal is important to you. Does it make you excited? Does it fit into your current life? Is it something worth your time, effort, and energy? The goal should be something relevant to you and your life at this time.

T-Timely:

Timely means that your goal has an end date. You need a definitive time frame for which you will work to achieve this goal. Will it happen in one months? Two months? Six months? Or will it take the whole year? Having a deadline can help you stay focused and also prevent burn-out.

My New Year’s Resolutions

Keeping New Year's Resolutions

I decided to set 5 different types of goals, or new year’s resolutions, for 2021. My 5 different types of goals include a nutritional goal, a fitness goal, a financial goal, a relationship goal, and a professional goal. Below are my basic resolutions.

Nutritional Goal: Drink more tea, and less wine

Fitness Goal: Do a yoga headstand

Financial Goal: Become a more savvy grocery shopper by using coupons and shopping weekly deals

Relationship Goal: Spend more quality time with my husband (not watching T.V.)

Professional Goal: Become more educated and specialized in pre/postpartum patients and women’s health

These resolutions are specific within each goal category. I advise against goals like “I want to lose weight”, “I want to become more fit”, or “I want to save more money”. Blarg!!! Those sound boring and very unspecific. Instead try and break those broad goals down into something more specific in order to reach that overarching objective.

So, despite my goals being specific they are still somewhat vague and there is no clear indication as to how I will achieve them. Sure, they sound great to simply say. But how am I actually going to do it? So here is how I turned these new years resolutions into SMART goals.

Keeping New Year's Resolutions

My SMART Goal New Year’s Resolutions

Nutritional Goal: I will drink 1 cup of tea (and no wine) Sunday through Thursday night while sitting on the couch and relaxing before bed in order to improve my nutritional health for the month of January, February, and March.

Fitness Goal: I will spend 3 minutes, 2 days a week working on my strength and balance with the purpose of progressing into a holding a full yoga headstand for 10 seconds by the end of May.

Financial Goal: I will spend 15 minutes each week looking at the coupons/ads sent to my house, and reviewing coupons on my smart phone prior to meal planning in order to spend less money when grocery shopping for the month of January, February, and March.

Relationship Goal: My husband and I will pick one night a month to spend at least 1-2 hours of quality time together that does not involve watching T.V. during the months of January- June in order to strengthen our marriage.

Professional Goal: I will take a continuing education course for pregnancy, postpartum, and pelvic floor physical therapy in the year of 2021 in order to advance my knowledge of these subjects.

Many of my goals end around March or June. I plan on reassessing once I get to this time frame. I might need to keep working in order to meet my goal. Or maybe I will have met my set goal and certain things (like drinking tea at night) will have become a daily habit that I continue for the rest of the year.

Choosing Your New Year’s Resolutions

Choosing new year's resolutions

Your goals may not be the same as my goals. Maybe you’re already an extreme couponer or a well balanced yogi. But decide what sparks joy or gets you excited about trying new things in the new year.

Tips for Selecting Your Resolution:

  1. Pick a general category (financial, fitness, wellness, etc.).
  2. Pick out something specific within that category (run a 5K, start a budget, go to bed by 10pm each night).
  3. Turn your goal into a smart goal.
  4. Write it down!
  5. Refer to it. Measure progress.
  6. Reward yourself for meeting your goal.

Sample Goals:

Resolutions I have done or considered include:

  1. Read 10 books this year
  2. Do not buy any brand new clothes
  3. Cook 5 recipes from 5 different cook books
  4. Run a half marathon
  5. Meditate 3 nights a week
  6. Go to bed by 10pm each weeknight
  7. Become certified in dry needling
  8. Talk on the phone to a distant friend 1 x per month
  9. Wake up at 4:45 am to exercise 3 mornings a week
  10. Floss more (who hasn’t had this goal?)
  11. Listen to more non-fiction books
  12. Bake a complex cupcake from the Food Network Magazine each month (yup, did this one)
  13. Take a social media break
  14. Spend more time on self care

What’s Next?

What’s next is up to you. The options are seriously endless. Pick something that makes you excited about jumping into 2021. Choose a goal that challenges you, that will keep you accountable, moving forward, and making the most of out your new year.

Drop a comment with your new year’s resolutions. And if you need any help about turning that resolution into a SMART goal, I’m here for you.

“And now we welcome the new year. Full of things that have never been.” – Rainer Maria Rilke

–Monica

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Exercise & Pregnancy (Plus a Total Body Routine)

Exercise & Pregnancy (Plus a Total Body Routine)

Posted on by Monica

There is a common misunderstanding about exercise and pregnancy. Years ago it was believed that pregnant women should rest and take it easy. And while I am all for having a pregnant woman kick her feet up so her baby daddy can give her a world class foot massage, baby mama should also be participating in regular exercise.

Women with noncomplicated pregnancies can (and should) safely participate in exercise throughout their pregnancy. According to The American College of Obstetricians and Gynecologists “If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.”

In fact there are numerous health benefits of regular exercise to both mom and baby that you can read about next. See what are the general exercise recommendations during an uncomplicated pregnancy. And finally, when one of my preggo besties asked for an at-home core, butt, hip, and leg strengthening exercise she could do during her second trimester I was more than happy to oblige. You can try it out below (even if you aren’t expecting!).

Benefits of Exercise During Pregnancy

Exercise and Pregnancy

There are numerous benefits to exercise during pregnancy. Exercise when expecting can aid in decreasing musculoskeletal aches and pains, helps decrease stress, aides in healthy weight gain, improves your self image, and helps decrease the recovery time after your baby is born.

Additional (likely lesser known) benefits include:

  • Decreases constipation
  • Decreases swelling
  • May decrease your risk of preeclampsia and gestational diabetes
  • Strengthens your heart and your blood vessels for you and baby
  • May help prepare your body for labor and/or birthing your baby (it can be a marathon)

Physical Changes During Pregnancy

Pregnancy and Exercise

Hormonal changes

The hormone relaxin is released during pregnancy which increases laxity in the joints allowing the pelvis to widen. However, this increase in laxity can lead to joint instability and pain.

Extra pressure on joints

With a growing baby in utero there typically comes a growing number on the scale. This increased weight gain is healthy and part of a typical pregnancy but it can lead to a sudden increase of pressure on the low back, hips, knees, and feet.

A growing stomach

As the baby grows the uterus and abdomen also expands at an exponential rate. The places stress on the muscles and tissues of the abdominal wall. Sometimes this increased pressure and growth can lead to a separation of the abdominal wall known as a diastasis recti. You can read more about diastasis recti in my “Mommy Pooch” post.

Pelvic pain and pressure

Not only does the growing baby place increased pressure on the joints but it also places extra pressure on the pelvic floor muscles. This can lead to pain in the pelvic floor region, sciatic nerve compression, and incontinence. You can read more about pregnancy and it’s effects on pelvic floor function in my post Is It Normal To Pee When You Sneeze.

To learn more about how the total core body functions be sure to check out my post about The “Pop Can” Core.

How To Exercise When Pregnant

How To Exercise When Pregnant

So you may be wondering how much exercise you need when pregnant. The general recommendation is to participate in 30 minutes of moderate-intensity exercise on most days of the week. This will help you achieve many of the aforementioned benefits.

Key elements for limiting excess maternal weight gain during pregnancy include exercising 5 times a week, exercising at a moderate to somewhat hard intensity, and continuing to exercise until the end of pregnancy (if medically able).

If you never exercised pre-pregnancy you should ease into an exercise routine. Do not go crazy and decide that pregnancy is the perfect time to start training for a 5K when you haven’t run since you were 9 years old. Let’s be realistic now.

Exercise when expecting

Choose something you enjoy doing when deciding on what type of exercise to do while expecting. Avoid any activities that may place you at risk of falling such as skiing, horse back riding, or mountain biking. (Cause I know that’s exactly what most women with an ever growing watermelon belly want to do.) Pick something that is fun and convenient such as walking, jogging, exercise machines, swimming, resistance training, yoga, or dancing.

Strengthening or stabilization exercises can be very helpful in avoiding musculoskeletal aches and pains throughout pregnancy. Additionally, strengthening your core, hips, pelvis and legs can help prepare you for the physical demands of labor, childbirth, and motherhood. Strengthening can be done through using resistance bands, isometric holds, or repetitions.

Important muscle groups to strengthen include:

  • Core/abdomen muscles – can help decrease development of a diastasis recti
  • Hips/buttock muscles– aids in prevention of hip and low back pain
  • Pelvic floor muscles– can decrease low back pain and incontinence
  • Leg muscles – improves function during pregnancy, childbirth, and postpartum
  • Upper body muscles – helpful during labor and when holding/carrying baby postpartum

Exercise Routine

There are certain conditions in pregnancy in which exercise may be contraindicated. You should always speak with your OB or health care provider before beginning an exercise program.

If you are just starting an exercise program aim to exercise three days a week and progress up to six if your body is tolerating it well. You should always start an exercise routine with a brief warm up and a cool down period. Check out this total body strengthening routine for core, butt, hips, legs, and even a dash of pelvic floor.

Core & Hip Strengthening Routine (1st and 2nd Trimester Friendly)

  1. Bridges: 10-12 reps
  2. Sumo Squats: 10-12 reps (add 5-10lb dumbbell for extra resistance)
  3. Hip Circles: 10 reps clockwise 10 reps counter clockwise
  4. Plank Toe Taps: 10 taps to each side
  5. Wood Chops: 10 to each side (add 5-10 lb dumbbell for extra resistance)
  6. Modified Hip Dips: 10 each side

Repeat this circuit for 3 sets.

What’s Next?

Again, always be sure to speak with your OB or the appropriate medical professional prior to beginning an exercise program when pregnant or postpartum. Exercise is a great way to promote a healthy pregnancy and pave the way for an easier recovery postpartum. If you are looking for more exercise ideas just drop a comment and let me know what you would like to see. Enjoy and happy exercising!

–Monica

Reasons to exercise during pregnancy

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