10 Simple and effective exercises you can do at home on your couch

When you have the choice of staying at home and watching your favourite TV show, or going out for an hour in the gym, the couch in front of the TV can often seem to the better choice, especially if it’s cold and raining outside. That doesn’t mean that you have to become a complete couch potato, though, because we have ten great exercises that you can do without having to miss a single second of your favourite show. Here are ten simple, effective couch exercises that you can do in the comfort of your home and you won’t even have to turn your back on the TV.

1. Leg extensions

You will have to sit up for this one, but it’s still better than putting on your coat and going to the gym. Sit up straight and lift one leg at a time slowly to the horizontal position, lower it, and repeat with the other leg. Do this repeatedly and it will work wonders on the muscles in your thighs.

2. Couch stands

We’re getting a bit more energetic with this couch exercise. Sit on the edge of the couch, with your back straight and your head up, and hold your arms out straight in front of you. Stand up straight and then lower yourself back down until your butt just touches the couch and, then, raise yourself up again into the standing position. Repeat this twenty times and it will stretch your legs and get your blood pumping around your body faster.

3. Couch crunches

Here is another one of effective exercises you can do at home that will help tone your abs from the comfort of your couch. Stretch out lengthways on the couch and hold your feet an inch or so in the air and rest your head on the arm of the couch. Now, raise both your legs and your arms simultaneously until you can touch your ankles. Lower your legs down again and then repeat the exercise as many times as you can.

4. Couch lunges

There’s a little more effort involved in couch lunges, because you will have to stand up. Stand with your back to the couch, about two feet away from it. Place one foot back on the couch and then lean forward until the other leg is at a 90º angle. Lift yourself up straight again, swap legs and repeat the lunge.

5. Calf raises

This is another one of great exercises you can do at home, which doesn’t actually use the couch, but you can still stand in front of it. Stand straight and keep your eyes firmly on the TV. Keeping your back straight and your head help up, stand up as tall as you can on your toes and then lower yourself down and repeat. If you are doing it right, you will feel the strain in the back of your calf muscles.

6. Leg raises

Leg raises are really simple to do on a couch and it’s a lot more comfortable than doing them on a hard floor. Lay flat on your back on the couch, this time with your head on the cushions of the couch not on the arm. Keeping your legs straight out, raise them into a vertical positon and then lower them slowly back again. Repeat this as many times as you can.

7. Couch pushups

Here is another one of simple, yet effective exercises you can do at home: stand at the side of the couch, about two feet from the arm and place your hands on the arm with your hands shoulder width apart. Keeping your legs and back straight, lower yourself down until your chest touches the couch and then push yourself up again in the usual fashion.

8. Couch scissors

This is one of the most effective exercises you can do at home to strengthen your inner thighs. Lie flat on your back on the couch with your legs straight up in the air and your hands, palms down and planted firmly under your butt. With your knees slightly bent, spread your legs as far apart as you can go, and then bring them slowly back together again and repeat. This will give your inner and your outer thigh muscles a good workout.

9. Couch side plank

This exercise will work on your abs and help to slim your waist. Stretch out on your side, with your weight supported on one elbow. Tighten your abs and lift your hips up from the couch until your body is in a straight, plank like, position. Hold that position for a few seconds and then lower your body back down again. Repeat three times and then swap sides and work on the other side of your body.

10. Couch punches

Our final couch exercise will let you work off a bit of aggression while you watch TV. Sit up straight on the couch, bring your arms up to your chest and clench your fist. Then, using alternate arms punch out hard in front of you and bring your arm back to your chest. Repeat this as many times as you need to get all that pent up anger out of the way!

What are your favourite exercises you can do at home?

Stay happy and healthy!

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