Couch Workouts | Svelte Organic Protein ShakesSome days you can’t bring yourself to leave the house and hit the gym. We get it — totally been there! Luckily, you can feel fit and accomplished from the comfort of your own couch. Try these simple exercises to stretch out and sneak in a workout while watching television or lounging. With moves for your arms, legs, and abs you can get a full body workout while catching up on your favorite shows.

ARMS

Workout your arms with these easy exercises:

Tricep Dips

Sit on the edge of the couch, legs extended, and feet on the ground with weight on your heels. Position your hands on either side of you with your fingertips pointed forward.

Lift your entire body off the couch, moving your feet forward as needed to keep your legs straight. Use your arms to lower yourself until you nearly touch the floor. Rise back up to a full arm extension. This is one rep. Without returning to your seat, complete 10-20 reps of tricep dips. This is one set.

Complete 3 sets of tricep dips, taking a brief break between each set.

Overhead Punches

Sit on the edge of the couch, feet planted firmly on the ground. Bend your elbows loosely on either side with your hands held up, fists balled, and knuckles pointing out away from your body.

Punch one arm straight upwards, rotating your fist 180 degrees as you go. Return to your starting position. Repeat with other arm to complete one rep. Starting slowly and speeding up as you go, complete 20-30 reps. This is one set.

Complete 3 sets of overhead punches, taking a brief break between each set.

For more difficulty: Add a light hand weight to both hands.

Couch Push Ups

Kneel on the floor facing the couch, about 2 feet away. Place your hands shoulder width apart on the edge of a cushion and cross your ankles.

Slowly bend your arms and lower your upper body until your chest touches the couch. Hold for 2 seconds then press up to return to starting position. This is one rep. Complete 10-20 reps of push ups for one set.

Complete 3 sets of couch push ups, taking a brief break between each set.

For more difficulty: If you are looking for a more challenging push up, try starting with your feet on the couch, your body fully outstretched, and your arms planted on the floor, shoulder width apart in a push up stance.

Slowly bend your arms and lower your upper body until your chest nears the floor. Hold for 2 seconds then press up to return to starting position. This is one rep.

LEGS

Give your legs a workout with these simple moves:

Leg Raises

Lay flat on your back on the couch, keeping your head level with your body. Place your arms alongside your hips, palms down.

Keeping your legs straight, raise them into a vertical position and then slowly lower them back again to the couch. This is one rep. Complete 10-15 reps for one set.

Complete 3 sets of leg raises, taking a brief break between each set.

Flutter Kicks

Lay flat on your back on the couch, keeping your head level with your body. Place your arms alongside your hips, palms down. Lift your legs 4 to 6 inches off the couch, pressing your lower back into the couch.

Keep your legs straight as you raise one leg several inches higher and then return it to starting position. Alternating between legs, lift one then the other, never touching your feet to the couch. Flutter kick for 30 seconds to complete 1 set.

Complete 3 sets of flutter kicks, taking a brief break between each set.

Calf + Toe Raises

Sit on the edge of the couch, knees bent, and feet flat on the ground.

Calf Raises: Lift your heels up off the floor, keeping only your toes planted. Slowly lower your heels back down to the floor. Repeat for 30-60 seconds to complete one set.

Toe Raises: Lift your toes up off the floor, keeping only your heels planted. Slowly lower your toes back down to the floor. Repeat for 30-60 seconds to complete one set.

Complete 3 sets of calf + toe raises, taking a brief break between each set.

For more difficulty: Stand next to the couch instead of sitting.

ABS

These tummy exercises will help you get toned without leaving the couch:

Leg Pull Ins

Sit on the edge of the couch, hands resting on the couch on either side of you. Raise your knees off the ground until they are level with your chest.

Extend your legs straight forward fully and lean back to a 45 degree angle. Return to the starting position to complete one rep. Do 10-15 reps to finish a set.

Complete 3 sets of leg pull ins, taking a brief break between each set.

Air Bike Crunches

Sit on the edge of the couch, hands resting on the couch on either side of you. Raise your knees off the ground until they are level with your chest and lean back to a 45 degree angle.

Pedal your legs in the air as if you were riding a bike. Pedal for 30-60 seconds to complete one set.

Complete 3 sets of air bike crunches, taking a brief break between each set.

Extended Ball Crunches

Lay flat on your back on the couch, keeping your head level with your body. Extend your arms overhead. Lift your arms and legs roughly 2-3 inches off the ground, hovering.

Tuck your knees into your chest and wrap your arms around your shins to form a ball. Slowly return to extended hovering position to complete one rep. Execute 10-20 reps for one set.

Complete 3 sets of extended ball crunches, taking a brief break between each set.

Try a few or power through them all! These workouts are a great way to feel a little less lazy on an inactive day. Need some pre/post workout fuel? Grab a Svelte® organic protein shake! Packed with 11g of protein, 20% of your daily-recommended fiber and just 6g of sugar, Svelte is the perfect *convenient* partner for idle days.

Looking for further guidance? Check out our infographic below!

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