If you are one of the people that don’t want to get up extra early just to go to the gym for a morning, this article is perfect for you. You can stay at home but still stay healthy. There are exercises that you can do just right on your couch and mattress. Below are some options that could help in burning calories even more than the times that you press the snooze button.
COUCH
The staple furniture in every house, your couch is the perfect furniture for exercises that require support for your body weight. However, the exercises don’t limit to a couch only, a sofa and a lounge can be a great alternative as well.
Feet-elevated Glute Bridge
How to do it: To perform the feet-elevated glute bridge exercise, lie your back on the floor. Make sure that the back is perpendicular to the couch. Also, place the butt a foot away from the edge. After that, put both feet on the top of the couch.
With the bent knees, push through the heels then squeeze the glutes to aid in raising the body until it forms a straight line from the knees to the shoulders. Lastly, take a break then start again.
Incline and decline push-up
How to do it: Starting with a high-plank position, place both hands on the couch and put it underneath the shoulders. After, bend the elbows to level to the couch. Make sure that the body is in a straight line from head to heels.
Once the chest is barely touching the couch, push through the arms and chest to start again. This exercise can work with hands on the floors and feet up on the couch.
Couch Squat Cross Chop
How to do it: Couch Squat Cross Chop is an exercise that targets the butt, legs, and core. It is also a move that is great for warm-ups. To successfully perform the routine, first, stand with the back to the cushion of the couch, the feet must be hip-width apart and then extend the arms at chest height with hands clasped together.
Next, bend the knees to perform a squat then sit back to the hips while doing the chopping action from down and also across the outer part of the left thigh. Then, push through the heels then quickly stand out from the squat while bringing the arms back to starting position. After, repeat the whole routine to the other side, try alternating each side for a minute.
Dip and Kick
How to do it: Sit and face away from the couch pressing both palms to the edge just outside the hips. Walk with the feet away from the body, then lift the hips off the couch but still keep the back close to the couch. Then lift the right leg off the floor. Lift the right leg from the floor then bend the knee close to the chest with foot flexed.
Bend the elbow to do a dip, then lower the hips by pulling the right knee closer to the chest. While performing out the dip extend the arms then lift the hips. Also, press out through the right heel by extending the right leg out in front of the hip. Repeat the exercise at least ten repetitions and do the same for the other leg.
BED
For times that it is hard to get out of bed, doing exercise in bed will come in handy. There is no better way to do exercise in your favorite place, the bedroom.
Leg lift
How to do it: Lie your back on the bed so that the legs will hang off the edge. Extend the legs up so that the body will form an L shape. Brace the core then while keeping the legs straight and together, lower them slowly until they are at the edge of the bed. They will squeeze the abs to raise the legs back to the start.
Marching Hip Raises
How to do it: Lie the back with both knees bent. Heels must be near the butt and arms are on the sides with palms facing down. Put force into the heels while lifting the hips up. It will help the body to form a line between the shoulders and knees.
Without extending the leg, squeeze the butt while lifting up the right foot off the bed. Then bring the right knee directly to the right hip. Place the right foot back to the bed then repeat the routine on the left side. That is a complete routine, continue to alternate from left to right.
Side Plank With Twist
How to do it: To do the Side Plank with Twist, lie on the right side and place the right forearm on the top of the bed. Always make sure to stack the hips, shoulders, and feet. Brace the core while lifting the hips up. Stretch the left arm straight towards the ceiling.
While doing the routine make sure not to touch the bed, then slowly lower your hips and return to the starting position. Keep the core tight from the waist while bringing the left arm down and underneath the body. After that return to the first position to complete one set. Continue the routine for 30 seconds then start on the opposite side again.
Bridge
How to do it: Lie on the back with arms on the side, level with the spine. Bring the feet to the top of the headboard with both legs parallel to each other. On an exhale, deepen the belly button to the spine to curl the tailbone up off the bed. Press the feet while rolling up, one vertebra at a time, to come to a bridge finally. Then inhale at the top, exhale to roll back down. Repeat the routine for ten times.
Takeaway
For people that are too lazy to go to the gym every morning, exercising at home is the best fitness routine. With the help of the furniture at home, it will make the methods easier to perform.
Author Bio
A health enthusiast, gym junkie Alyssa Mason Prout is also a writer and blogger. She likes to write articles that talks about nutrition, fitness, lifestyle and writing. During her free time, Alyssa enjoys taking care of her succulents and vegetable garden where she gets her supplies.