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Going to the gym is such a drudgery. You have to drag yourself off the couch, you need to make yourself presentable. then you have to haul yourself out of the door.
But what if you didnt have to leave your home? What if you didnt even have to leave your couch? being able to stay in that tattered old T-shirt and stained sweat pants would be a relief, wouldnt it? Yes, you can get something out of a 15 mintue workout session on your couch.
Here are 5 easy excercies for all you couch potatoes. And they can be done without equipment.
1. Roll down with knee squeeze
(for abs and inner thighs)
On a firm sofa sit with knees bent feet flat on the couch cushion, and back straight. Place a pillow between your knees. Lean back, grasping back of thighs just below and tuck chin into chest. Squeeze into the pillow as you slowly roll down one vertebrae at a time- sort of reverse sit up- until your arms are straight up and your head is almost on the couch behind you. Hold for four to five deep breaths then roll back up. Repeat 8-10 times.
2. Bridge Kick
(rear and thighs)
Lie on your back with heels planted on the armrest, arms down at your sides. Squeeze glutes and lift hips so body forms a straight line. lift the right leg, extending it as high as comfortably possible, lower back to start and repeat with the left leg. do total 20 reps 10 per side
(triceps, shoulder and back)
Scot to the edge of the sofa with your hands positioned wider than shoulder width apart. keeping elbows slightly bent, inch your rear off the sofa keeping your legs bent and feet flat on the floor straighten your arms and lift your torso upwards. Bend elbows lowering hips towards the floor until your upper arms are parallel with the floor. Straighten arms and return to start. Repeat for 10 reps
4. Armrest press
(chest and triceps)
Kneel on the sofa and put your hands on the armrest about shoulder-width apart. Your body should form a straight line from head to knees. Bend elbows and lower chest towards armrest until elbows are in line with shoulders. Pause, then push back to starting position. Repeat 8-12 times
5. Seated scissors
(thighs and core)
Move to the edge of the sofa seat and sit straight up. Extended legs straight in front of you. Feet as far off the floor as comfortably possible. Point your toes and turn your legs out slightly. Keeping your legs straight, cross your left ankle over the right, then your right over the left. Keep switching quickly, 30-40 times
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