Manly Exercises – How To Sculpt Your Body On the Couch

The industry of home exercising comes to life due to indulging people’s laziest instincts – getting six-pack abs in just ten seconds per day without actually leaving home! This is where the idea of couch exercising began. It’s living space furniture that can act as fitness gear.

Repurpose your couch now and sweat your way out to a well-defined physique following the practical and sufficient exercises below.

The Fry Arm Flab

The Fry Arm Flab

The strong yet padded edge of the couch is a perfect tool for supporting triceps dips. You can put a cushion on your wrists while testing your arms’ full range motions.

How To Do It

Position yourself on the edge of the couch and place your hands outside of your hips with fingers extended forward. Raise your body and move your feet out until your knees are directly above your heels. Angle your elbows for about 90 degrees and lower your hips towards the floor.

Press your body up and extend your elbows. Do this routine for three sets and 15 repetitions. Remember to keep your backside parallel and close to the couch to prevent your hips from moving away during the entire session.

Pumping Up Your Push-Up Routines

pushups

The length of a typical couch is ideal for mastering your push-up routines.

How To Do It

You can try to decline push-ups to make your routines a little easier. If you prefer an extra challenging routine, you can try inclined push-ups with your hands on the floor and feet in the couch. Focus on perfecting forms and avoid arching your back or sagging your hips. Do these routines for three sets with ten up to 12 repetitions.

Carve Out Your Core Muscles

shape up muscles

If you’ve been to a gym, you’ve probably seen a captain’s chair. It’s the one that looks like a vertical rack with cushioned arms that lets your legs hang free.

Leg raise routines using the captain’s chair is one of the most effective exercises for strengthening the rectus abdominis muscles or popularly known as the ‘six-pack muscles.’ It is also good at toning your obliques. You can get the same challenge using your couch at home.

How To Do It

You need to sit erect on the couch and put your hands behind your head. Keep the abs taut and spine straight and hinge back a little from your hips. Pull your knees close to your chest without arching your back. Stimulate your muscles in the abdominal area to raise and lower your legs.

Alternate your legs to make the routine easier and extend your legs for more intensity. Avoid swinging your legs. Do these routines for three sets and 15 controlled repetitions

The Total Couch Cardio Workout

cardio workout

Tone your body by incorporating your couch to your fat-blasting cardio workouts. You can use your couch as support for robust routines like squat thrusts, burpees, and mountain climbers.

Cardio workouts on your couch will make your heart rate speed up and will tone down the pressure points on your wrists. You can even get a full set of cardio without stopping to catch your breath.

How To Do It

For your cardio workouts routines, it’s best to set intervals for your favorite moves. Go for a thirty-second heavy routine then rest for 15 seconds. You can make your workout more challenging by going for a 60-second work set before resting for 10 to 15 seconds. Do these routines for five sets.

Way Better Than A Bench

Benchpress

Your couch is the only thing you’ll need to have sturdy support for your bench presses. Sofa beds can also provide the right support for your head and back and keep your hips lifted in place.

By resting your upper body on the couch, you’ll stimulate more muscles, particularly in the core area. It is better than doing the same routine using your whole body on the bench. As you know it, more muscle working means more calories burning.

How To Do It

Get a pair of dumbbells and lie on the couch. Bend your knees at a 90-degree angle and keep your feet flat on the floor. Bend your elbows in the same manner as your knees. Extend your arms in an upward position and bring your weights above your chest. Bend your elbows in a starting position. Do this routine for three sets and 12 repetitions. Make sure that your weight is heavy enough to stimulate your chest in the last few reps of each set.

The Perfect Planks

perfect planks

Planks are undoubtedly one of the best go-to exercises for the core muscles. They are effective, efficient and safe when used correctly. If you do planks incorrectly, you will not only lose the benefits it can offer, but you can also injure your lower back or shoulders.

Executing planks on an inclined surface can help tone your upper body and takes off the pressures in the shoulder joints. It also stimulates the lower body better.

How To Do It

You can do a side plank through putting your right elbow on the edge of the couch right under your shoulder. Move your legs out and cross your left leg over the right leg. The tip of your feet should touch the floor. Your body should create a straight line from your head down to your ankles. Stretch your left arm upwards, prop your abs tightly and press the right side of your torso away from the couch. Avoid sinking your arms. Stay in this position for 30 seconds up to 1 minute per side.

Takeaway

In a fast-paced environment where everything is instant, maintaining your physical fitness is almost impossible to attain. But thanks to the active fitness buffs who look for creative ways to exercise while staying at home, utilizing home furniture for workouts is now possible. Now, you know, a couch is not only for comfortable sitting, but it can also be your best workout tool.

Author Bio:

Alyssa Mason Prout is an industrial designer and freelance writer by profession who loves working out on a daily basis. Apart from writing, her interests also extend to photography and traveling. Alyssa always travels in different places to look for the latest trends in industrial design and health. Her day is always full of activities, but she never forgets to play with her adorable Maltese named Popo.

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