couch workout

Netflix and Chill Your Ass Off

by Claire Cramm

Let’s be real. With winter around the corner, snuggling up with a blanket and binge watching the next season of American Horror Story always beats the long trek to the gym through the freezing cold. With these 5 modified workout moves you can stay in shape through the winter months without ever leaving the couch. For best results, do the stated reps of each move and then repeat the entire sequence 2-3 times. 

1. Tricep Dips

What it works: triceps and shoulders

Start by sitting on the couch with your hands on either side of your hips. Then slowly walk your feet out until your knees are directly above your heels, and your butt is no longer resting on the couch. Lower your body for two counts until you are almost touching the floor and then press up, fully extending your elbows. For an added challenge, alternate fully extending one leg upwards off the ground as you lower down. Repeat for 20 reps. 

2. Leg lifts

What it works: inner thighs, obliques, and butt

This easy workout can be done without even getting up off of the couch. Lie on your side with legs fully extended and both feet flexed. Place your top hand where it is comfortable, on the ground or resting on your hip. Rest your head on your bottom arm to avoid unnecessary neck strain. Lift your top leg around six inches towards the sky and then lower it back to the original position. Repeat 10-20 reps on each side.  

3. Sit-ups

What it works: abs

Begin by lying flat on the couch on your back with your knees bent and your feet flat on the floor. If you want to make things a bit more difficult, hold a pillow in between your knees to engage your legs. Then place your hands behind your ears. With your feet pressed flat on the ground, tighten your abdominal muscles to slowly lift your head off of the floor, followed by your shoulder blades. When your elbows near your knees, hold the position for a second and then begin to bring your torso back down to the floor. Repeat for 25 reps. 

4. Couch Pushups

What it works: chest, arms, and shoulders

Not only is a couch comfortable, but it is also the ideal tool for perfecting the push-up. For beginners, try push-ups with your hands on either the arm or cushion of the couch, and feet on the floor. For those who are more experienced, try push-ups with your feet on the couch cushion and your hands on the floor. Repeat for 10-12 reps. With push-ups, keeping your hips up and engaging your abs help to maintain good form . 

5. Sofa Squat

What it works: butt and thighs

What it works: butt, quads, hamstrings, inner thighs, and all things leg

Sit on the edge of the couch with your feet hip-width apart on the floor. Make sure your knees are directly above your ankles. Then place your hands on your hips and begin to stand. Then, begin to lower towards the couch cushion, but only let your butt hit the edge. Although it may be tempting, do not return to sitting. Repeat for 15 reps. For an extra challenge, try this move while balanced on your tiptoes.