After a long day at work all you want to do is sit on the couch and watch some television. Feeling guilty for skipping the gym? Don’t. Working out on your couch is different and fun and you won’t feel any guilt. You can work on every muscle, including your biceps, triceps, and abs, on the comfort of your couch while still allowing you to watch the newest episode of your favorite sitcom.
Lie down on the couch on your right side. Bend your right arm and lean on your elbow and forearm. Keep your body straight with your left leg resting on top of your right throughout the whole exercise. Push your body up in the air using your forearm and keep your left hand on your hip. Hold this position for 30 seconds. Avoid staring at the clock and concentrate on your show. This will help keep your mind off of wanting to release and lie back down. When you get used to the burn and don’t feel like 30 seconds is enough, increase the amount of time you hold yourself up. Always make sure you switch sides and plank to the left.
Get your weights and sit back down on the edge of your couch. Hold a weight in each hand and keep your arms straight down, hanging off the couch. Don’t rest the weights in your lap before lifting because then you are not going to feel the full effect. Keep your back straight and lift both weights up to your biceps and bring them back down. Try to do three sets of at least 10 reps. Take your time. The slower you lift the more results you will see.
Lie on the floor facing your couch. Bend your knees to allow your feet to touch the floor, sliding your feet under the bottom of couch. This will allow you to avoid lifting your feet up off the ground and allow you to feel your ab muscles working. Cross your hands over your chest, touching your left shoulder with your right hand and your right shoulder with your left hand. You can also put your hands behind your head, locking your fingers. Lift up off the floor keeping your back straight and using your core to lift. If going on the floor is too much work, you can do this directly on the couch, as well. Do as many sit-ups as a straight minute allows you to. Repeat one to two times more.
Lie down on your back. Keep your legs together and your hands straight down to their sides. Lift both legs up at the same time using your core and keeping your knees straight. Keep lifting until your legs are straight up in the air, perpendicular to your upper body. Bring your legs back down, still making sure your knees are not bent. As mentioned before, the slower you go the more results you will see.
Overhead Triceps Extension
Get your weights out again. This time go for a bigger one than you used before because you will be supporting one weight with both arms. Sit down on your couch with your back straight. Hold the weight up in the air with both arms. Make sure that the weight isn’t directly above your head, but more behind. Slowly bring the weight down behind your head until your elbows are fully bent. Bring the weight back up the same way you brought it down. Do two to three sets of 10 reps.