Exercises to keep fit to do on the sofa
There are many exercises that can be done at home, taking advantage of chairs, stairs, beds and tables to train the buttocks, thighs, abdominals. But there's more: to keep fit, we can take advantage of the sofa moment to train with minimal effort and keep fit. Simple exercises, to be done both lying down and sitting, while we are on the cell phone, watching TV or while reading a book.
Here is the full workout:
Specifically, here are some tips to train the various parts of the body:
See also
How to calculate your ideal weight and get back in shape
Leg exercises to do comfortably on the sofa
To strengthen and train your legs, here are the exercises to do on the sofa for you:
- Straight leg stretched on the side: get on your side, in a comfortable position with your head. Stay with the leg extended and well aligned with the side, go down and up with the leg in a linear way. Repeat on the other side as well 30 times.
- Bend and extend your leg on your side: get on your side, in a comfortable position with your head. Bring the knee towards the chest and fully extend the leg on the side. Repeat on the other side as well 30 times.
- Butterfly Leg Spread: Get on your side, in a comfortable position. Bend your legs as much as you can, bring your toes together and open and close the upper leg without taking your feet off. Repeat on the other side as well 30 times.
- Straight Leg Kick Forward: Get on your side, in a comfortable position. Bring the extended leg up and push it forward, synergistically, and return again with the leg on the side. Repeat 30 times on both sides.
And if you want to learn more, here is the complete workout for the legs:
Exercises on the sofa? Here are the ones for the abs
To keep fit and keep your abs fit, here are the exercises to do on the sofa:
- Scissor with legs up: get on your stomach, raising your legs stretched high. Make openings and closings of crossed legs, keeping the abdominal muscles contracted. Make 40 openings and closings alternately.
- Bicycle with legs up: lie on your stomach, raising your legs upwards. Stand with your knees slightly bent and simulate a pedal stroke. Keep your abs tight. Perform 40 rides per leg.
- Sit-ups for the abdominals: Lie on your stomach, bend your legs and stay with your feet flat on the sofa. Actively contract your abs and lifting your torso up to sit touching your toes. Then slowly descend to the starting position. As you go up and down, contract your abs and keep your neck muscles active, without flexing your head back on the way down. Repeat 20 times.
- Alternating lunges with straight leg on your stomach: Lie on your stomach with your head in a comfortable position. Extend your legs and raise them upwards alternately without detaching your hips from the sofa. Actively contract the buttock. Repeat 40 times alternately.
And here is also the complete workout for the abdominals:
Exercises for the buttocks to do on the sofa to keep fit
If tall, firm buttocks are your goal, here's what you can do while lying on the sofa:
- Passive contraction of the buttock: lie down on your stomach and move your pelvis back and forth, without lifting it from the sofa. Contract the glute actively during the movement.
Or go for it with this workout:
Stretching can also be done on the sofa
- Back and leg stretch: Lie on your stomach, grasping your toes with your hands, and bring your heels towards your buttock. Remain in the stretching position, rotating your head 20 seconds on one side and 20 on the other side.
