How to Exercise on Your Couch


The Mayo Clinic recommends at least 30 minutes of daily exercise for most adults, but many people fall short of that goal. If you prefer sitting on your couch and watching television to working out, the good news is that you can do both at the same time! You don’t have to exercise for 30 minutes straight, either; three 10-minute exercise sessions will give you the same benefits, according to the Mayo Clinic website.

You may not think of your couch as exercise equipment, but it can actually help you get a good workout.
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Things You'll Need

  • Couch
  • Throw pillow
Step 1

Try this exercise to tighten and tone your abs and inner thighs. Sit sideways on the couch with knees bent, feet flat on the couch. Put a throw pillow between your knees. Grasp the backs of your thighs just below your knees, squeeze the throw pillow with your knees, and slowly lie back on the couch. Think of it as a reverse sit-up. Repeat 10 to 20 times.

Step 2

Do bridges by lying on the couch, your feet braced on the armrest, arms at your sides, palms down. Lift your bottom off the couch so that your thighs, hips, and torso form a straight line. Slowly lower yourself back onto the couch. This exercises your glutes and thighs. Repeat 10 to 20 times.

Step 3

Do bridge kicks to further work your glutes and thighs. Start by doing bridges as described above, but this time, when your bottom is lifted off the couch, lift your right leg and extend it so that your toes are pointed at the ceiling. Repeat 10 to 20 times with your right leg, then perform the same exercise 10 to 20 times with your left leg.

Step 4

Exercise your triceps by doing triceps dips. Sit on the very edge of your couch, knees bent, feet flat against the floor. Grasp the edge of the couch with your hands, elbows slightly bent. Scoot forward so that your bottom is no longer on the couch at all. Straighten your arms, lifting your torso up, then bend your elbows, lowering your body until your arms are parallel to the floor. Repeat 10 to 20 times.

Step 5

Do modified push-ups on the couch to exercise your pecs and triceps. Kneel on your couch, facing the armrest. Place both hands on the armrest, shoulder-width apart. Keep your back straight. Bend your elbows to lower your chest toward the armrest, then straighten your elbows to raise your body back up again. It is much like doing a regular push-up on the floor. Repeat 10 to 20 times.

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