10 exercises you can do from the comfort of your couch

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Even if you're feeling lazy, chase the excuses away. Here are 10 effective exercises that are astoundingly simple. You don't even have to get up.

Exercise number 1. "Dancing beetle"

The exercise works very well all the abdominal muscles, not just the middle ones.

• Lie on your back, stretch your arms and legs up, holding a fitball between your palms and ankles.
• Lower your right arm and left leg at the same time, but do not touch the floor. The ball remains trapped between the raised left arm and right leg.
• Return to the starting position and repeat the exercise on the other arm and leg.

Do 25-30 reps on each side.

Exercise number 2. "Superman"

The muscles of the back and buttocks work.

• Lie on your stomach with your arms extended forward.
• From this position, lift your arms and legs simultaneously, hold for 5 seconds.
• Return to the starting position and repeat the exercise.

In order to increase the load on the gluteal muscles, try to squeeze them as hard as you can while lifting your legs.

Do the exercise for a minute.

Exercise number 3. Side push-ups for triceps with twisting

This Pilates exercise works the triceps, oblique abdominals, and the outer lateral thighs.

• Lie on your right side on the mat. Hug your chest with your right hand, rest your left on the floor under your right shoulder. The right leg is bent (knee angle is 90 degrees), the left leg is extended and raised a few centimeters above the floor.
• Press down on your left hand and lift the body. Simultaneously with the push-up, lift your left leg off the floor as high as you can.
• Smoothly return to the starting position and repeat the exercise.

Do 20 reps and repeat on the other side for one set. Take two of these approaches.

Exercise number 4. "Frog"

The muscles of the lower back, buttocks and abs work.

• Lie on your stomach, arms in front of you, elbows bent and looking out to the sides, head resting on folded palms. Bend your knees so that your ankles touch and your shins are perpendicular to the floor.
• Pull in your stomach, lift your legs off the ground literally 3-5 cm and return to the starting position. The upper body must remain motionless.

Do 12 of these reps. If the exercise seems easy to you, you can stretch your arms forward and raise your chest.

Exercise number 5. Raising the legs with the ball

The gluteal muscles and the outer thighs work. If you don't have a large ball, you can use a tennis ball or rolled towel.

• Lie on your stomach and then move to your right thigh so that your knees, ankles, and hips are pressed together. Clamp the ball with your left knee, between your thigh and lower leg, and lift your leg with the ball literally a centimeter.
• Raise your left leg as high as you can and return to the starting position. The knee should not touch the floor.

Do 10-15 reps and change sides for one set. Follow three of these approaches.

Exercise number 6. "Corkscrew"

Shoulders, back, chest, triceps, abs and buttocks work.

• Stand in a plank position with an emphasis on the wrists, legs together, palms resting on the floor directly under the shoulders, stomach pulled in, lower back without deflection.
• Keeping your palms flat on the floor, rotate your torso to the right and place your right thigh on the floor with your knee bent and resting on the floor in front of you.
• From this position, return to the plank position through the hip lift and, without lowering your right leg to the floor, raise it by 20-30 cm.
• Return to the plank again and repeat the exercise.

Do 15-30 reps, then do the exercise on the other side.

Exercise number 7. Raising the trunk with turns

The abdominal muscles work.

• Sit on the floor, knees slightly bent, heels resting on the floor, arms bent, palms clenched into fists near the chin, body tilted back 45 degrees.
• Lift the body up, then slowly lower it, twisting slightly to the left, then to the right. Perform twists while lowering the body until the angle of inclination reaches 45 degrees (approximately 4 twists).
• Rise again and repeat.

Do the exercise for 45 seconds.

Exercise number 8. "Jack-jumping" lying

Shoulders, abdominal muscles and buttocks work.

• Lie on your right side, resting on your elbow. Raise your left arm up, left leg extended, toes turned down.
• Begin to lower your outstretched arm down until it is at a 45 degree angle. Simultaneously with your hand, raise your left leg, continuing to hold the foot in the same position.
• Return to starting position and repeat.

Do 12 reps and repeat on the other side.

Exercise number 9. Dorsal bridge with dumbbell press

The shoulders, chest, triceps and buttocks work.

• Lie on the floor. Bend your legs at the knees, the feet are fully pressed to the floor and are located from the buttocks at a distance of the length of the foot. Dumbbells in bent arms, the angle at the elbows is 90 degrees, the forearms are perpendicular to the floor, palms are turned towards each other.
• Straighten your arms and at the same time push the pelvis and hips upward, squeezing the gluteal muscles as much as possible.

Do 15 reps.

Exercise number 10. "Skull grinder" + "Scissors"

Triceps and abdominal muscles work.

• Lie on your back with dumbbells in each hand. Arms and legs are extended upward, palms are facing each other.
• Having locked your shoulders in this position, slowly bend your elbows, bringing the dumbbells to your ears. Simultaneously with this movement, lower your left leg to the floor, but do not touch it.
• Straighten your arms and at the same time perform a leg change.

Continue to do the exercise for one minute. An easier option: the legs are raised up and fixed in this position. Only hands work. The press is tense, the lower back is pressed to the floor.