Total Body Couch Workout: 8 exercises using just your couch

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

8 Moves For Your Inner Thighs (A 20 min HIIT workout)

In the past I have I talked about how important the glutes were for the prevention of back, hip, and knee pain. And working the back and side gluteal muscles is great for having a nice toned booty. But we also need to acknowledge the inner thigh muscles when we workout.

The inner thighs is an area I frequently hear women wanting to “get rid of”. But sadly the coveted “thigh gap” is actually more associated with your boney alignment (aka how wide your pelvis is and the way your hip bones are aligned in your hip sockets) than with how toned and skinny your thighs are.

Don’t get me wrong, the inner thighs should definitely be a muscle group you want to pay some attention to. Strong inner thigh muscles (also known as your adductors) are very important muscles for stabilizing the pelvis during standing and walking. Also, if you are an athlete or a runner having strong adductors can prevent injuries such as a “groin” strain.

8 moves to work your inner thighs

So let’s show those inner thighs some love and work the bejesus out of them with this quick 20 minute inner thigh workout. This routine could also be considered a HIIT (high intensity interval training) inner thigh workout because it incorporates several high level jumping moves mixed with some balance/stability exercises. If you have knee pain I suggest taking out the jumping component and not going as deep into the squats.

8 moves to work your inner thighs

Before starting this HIIT inner thigh workout I suggest warming up with running in place, jumping jacks, or dynamic stretching. This routine alternates between a high intensity exercise and then a stability move to allow you to catch your breath. I suggest performing the exercises in the order below without allowing a formal rest break. Repeat the circuit three times.

Inner Thigh HIIT Workout:

1. Squat In & Out Jumps

Quickly jump in and out of a wide leg squat to a standard shoulder width squat. Keep weight back on your heels and toes pointing forward or outwards. Repeat for 30 total reps. (Bad knees modification: Step in and out of the two squat positions instead of jumping and don’t go as deep into the squat)

2. Sidelying Leg Lifts

Lie on your side with your core braced. Bend the top knee and place your foot either inside or outside your bottom leg. Keep your bottom leg locked straight and lift it up off the ground. Repeat for 15-20 reps each leg.

3. Curtsey Squat to Kick

Step your mobile leg back behind your stationary leg and lower into a squat position (like a curtsey). Press back up to standing and lightly kick your moving like out to the side. Repeat 10-15 reps each leg.

4. Leg Hugs

Lie on your back and lift both legs up in the air. Brace your core. (Place hands under your buttocks if you feel your lower back arching up off the floor). Slowly and with control let both legs fall out to the sides and then bring them back to meet in middle. Repeat for 20 reps.

5. Pliae Hops

Assume a wide stance squat position with toes pointing outwards. Keep your hips tucked and core braced. Lightly jump up and focus on a soft controlled landing. Repeat for 20 reps. (Bad knees modification: Instead of hopping perform pulsed squats in this wide stance position)

6. Frog Bridges

Lie on your back and place the bottom of your feet together with your knees bending outwards. Press through your feet to lift your hips off the ground. Slowly lower back to the starting position. Repeat for 20 reps.

7. Cross Jacks

Similar to a jumping jack; jump spread your feet and arms apart keeping shoulders at chest height. Jump back crossing arms and legs across midline. Repeat alternating the arm/leg that crosses in front. Repeat for 30 reps total. (Bad knees modification: Instead of jumping quickly step into and out in a similar fashion)

8. Standing Fire Hydrant

Stand on one leg. While maintaining good balance and keeping hips in a neutral position slowly lift one knee up to the side. Avoid dropping or dipping at the hips or waist. Perform slowly and with good control. Repeat x 15 each leg.

Looking for more hip/butt strengthening?

If you’re looking for more great at home workouts that use little to no-equipment be sure to check out:

4 for 4 (Four Resistance Band Exercises for 4 Muscle Groups)

HIIT The Stairs (A Total Body Stair Workout)

Working Out at Home (with your kids)

Have fun!

Monica