Four Exercises You Can Do While Sitting on the Couch

Isn’t a nice scene to see people jogging around the neighborhood every morning? It is indeed! It’s good to know that a lot of people are getting more and more health-conscious nowadays. And we are all very much aware that exercise has a huge beneficial impact to our health.

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But, what if you feel lazy and don’t want to go out for a simple jog? Or you feel exhausted going to the gym to workout. Will you let that day passes without doing something to flex those muscles? Absolutely not! If you feel like staying on the couch and just watch your favorite TV show, there are simple forms of exercises you can do to avoid rusting those joints.

For Legs and Stomach

Strengthen your legs and crunch your stomach muscle by doing the seated scissors. Literally, it refers to the scissors used for cutting. But don’t panic, you are not going to cut anything. This sitting exercise requires you to imitate the form of the scissors. Performing the exercise will likely add strength to your legs and stomach. It is like hitting two birds with one stone, since this single activity have two targets.

How to do it: Sit up straight near the edge of the couch. Be sure to keep a good posture or sit properly to do the exercise correctly. Raise your legs in front of you keeping them extended straight. Slowly cross them back and forth like scissors. Do this motion as many as you can.

For Shoulders

Add more power to your shoulders through this arm extension move. This exercise merely targets the shoulder muscles. By doing the exercise, the muscles in your shoulder will be crunched and squeezed until they swell. That sore feeling is not really bad. As a matter of fact, getting swollen muscles is just natural after a strenuous workout. Arm extensions can help your shoulder blades and arms become stronger.

How to do it: Arms extension is quite simple. Get a pair of unopened can (soap, tomato sauce, spaghetti sauce, etc.) or 2 bottles of water which weigh about 2 to 5 pounds. Hold them on each hand (they will serve as your weights if you don’t have one) . Sit at the edge of your sofa allowing your hands to hang down to the side of your legs. Raise your arms at shoulder level forming “T” position. Make sure to extend your arms out straight on the opposite sides of your body. Bring your arms back down (original position). Do at least 10 repetitions.

For Calf

Tone your calf muscles without doing a lot of vigorous workouts. At the gym, several machines are used to strengthen this part of the body. Exercises, like calf press, calf raises with bands and barbell seated calf-raise are the most popular choices. But if you are just sitting at home, this calf exercise is pretty simple; yet it can give you good result. You can do this without missing a single scene of your favorite TV program.

How to do it: Sit straight on your sofa resting your feet on the floor and bending your knees forming 90 degrees angle. Slowly raise your heels off the floor without lifting your toes. Lower your heels back on the floor returning to original position. Repeat this exercise until you feel tired. Or, you can do it the other way around. Instead of raising your heels, you can lift your toes with heels touching the floor.

For Abs

Do you want to flaunt sexy abs? Who would not? Many men and women will do whatever it takes to get flat belly. Probably it will take a lot of exercises and strict diet to achieve those packs. But with the pillow rotations exercise and your couch, you can at least tone or slim down your tummy. In addition, this exercise can strengthen the muscles in your stomach area.

How to do it: Sit straight on the edge of your couch with your feet down. Grab a couch pillow and hold it with your arms extending forward. Slowly lift your legs in front of you (extending forward as well). Rotate the pillow from your hip to hip to under your both legs and back to your hip (like figure 8 form). Do as many as you can until you feel tired.

Performing these exercises do not mean you can achieve what you want overnight. Of course, it would take time for you to reap the fruit of your effort. Furthermore, these exercises only prove that sitting does not imply total laziness. While enjoying your favorite tv show, you can stretch and flex the muscles in certain parts of your body. However, be sure not to exploit your couch. Remember no matter what kind of home furniture will surely wear-out when overused.

Ashley O'connor

Ashley O'connor is a passionate writer based in San Diego, California. She loves to write just about every kind of topic but has made a specialization in travel, health, family, home and education.

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