If you’re eyeing the couch as a cozy place to curl up while the cold wind whips outside, you’re doing it wrong. The weather may be too fierce to even fathom bundling up and battling slick roads to get the gym. But that doesn’t mean you have to give up on exercise until the storm passes. You have all the equipment you need for a good workout right in your living room, including that overly tempting, plush-pillowed sofa.
What you’ll need:
Couch or chair
What to do:
Squats – Stand with your back against a couch or chair with your feet hip-width apart. Squat down as if you’re about to sit (keep your back straight), then return to standing position, pushing through your heels. Do 10 to 15 reps, take a short break and repeat.
Mountain couch climber – Face the sofa with your arms extended and hands on the cushions. Your feet should be back and your body in a plank position. Keeping your core tight, begin by bringing one knee toward your chest; alternate knees to imitate running but in a controlled, quick motion. Keep your upper body and abs steady the entire time. Continue exercise for 1 minute, take a short break and repeat.
Glutes & outer thighs – Stand behind the sofa or chair, feet together, holding onto the back for support. Starting with your right side, lift your leg straight back (foot flexed) for 10 reps, then lift out to the side 10 times. Repeat with your left leg, rest for 30 seconds and repeat.
Tummy tucks – Sit lightly on the edge of the sofa with hands just slightly out from your hips. Keep your back straight (no slouching!) and bend both knees to 90 degrees, with your heels off the floor. With your abs tight, lean back (without rounding your back) and bring both knees up to hip height, keeping knees in the 90 degree position. Lower your legs, tap feet to the floor and bring legs back up, exhaling as you lift. Do 15 reps, rest and repeat.
Bonus exercise:
Coffee table upper-body dips – Facing away from the table, plant arms on the table surface with your legs straight out in front of you and your feet together. Bend elbows to dip down, then push back up through your palms. Do 12 reps, take a break and repeat twice. For a more challenging exercise, lift up one leg as you dip.
Trainer tips:
- These exercises can be done any time: while you’re watching TV, when your kids are napping, between household chores.
- Invest in a portable fitness kit to add more exercises to your workout or to bring with you to work or on trips.
- Between exercises, run in place or do jumping jacks to add in a little cardio.