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-Ups
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 Lunges
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 Walks
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 Squats
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 Dips
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.
Bridges
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-Ups
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 Kicks
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
