Wake Up Those Glutes: Try Bridges and Squats From Your Seat
Sitting all day at a desk or on the couch can really take a toll on your body. Your glutes become weak and inactive, your back gets stiff, and your metabolism slows down. Who wants that? The good news is there are lots of exercises you can do right from your seat to fire up those glutes, get your heart pumping, and break up all that sitting.
Glute Bridges
Glute bridges are a great exercise to target your glutes and strengthen your hips. Here’s how to do them from your couch or chair:
- Sit toward the edge of your seat with your knees bent and feet flat on the floor. Keep your back straight.
- Lean back slightly and lift your hips up off the seat, squeezing your glutes at the top. Make sure you’re not arching your back.
- Hold for 2 seconds, then lower back down to the starting position.
- Repeat for 10-15 reps.
For an extra challenge, try single-leg glute bridges by keeping one foot elevated as you lift and lower your hips. This forces each glute to work independently. Switch legs halfway through.
Couch Squats
Squats are a great full-body exercise to get your heart rate up. Modify them for your couch with these tips:
- Sit up tall at the front edge of your seat.
- Extend your arms straight out in front of you for balance.
- Engage your core, then lower down like you’re going to stand up, but don’t let your butt touch the couch.
- Press through your heels to stand back up without relying on your arms.
- Repeat for 10-12 reps.
Make it harder by hovering above the couch for 2 seconds at the bottom of the squat before standing up. Ouch, you’ll really feel that glute burn!
Fire Hydrants
Here’s an exercise that will have you looking a bit silly, but it’s super effective for targeting your glutes and outer thighs.
- Get on your hands and knees on the floor, wrists under shoulders and knees under hips.
- Keeping your knee bent at 90 degrees, lift one leg straight out to the side like a dog going to the bathroom.
- Squeeze your glute as you lift your leg as high as you can, keeping hips square.
- Slowly lower back down to start position.
- Repeat 10-12 times, then switch legs.
For extra fire, pulse your leg up and down quickly 10 times at the top of the movement before lowering back down. Those glutes will be burning!
Seated Mountain Climbers
Mountain climbers get your heart pumping by working your entire body at once. Modify them for the couch with these tips:
- Sit at the front edge of your seat with hands behind you, fingers facing forward.
- Bring one knee into your chest, keeping your back straight.
- Switch legs quickly, mimicking a running motion.
- Start slow and increase your speed, getting those knees up as high and as quickly as possible.
- Go for 30-60 seconds.
Make sure you’re keeping your back flat throughout the movement. Bending forward will strain your back. Get that heart rate up and feel the burn!
Tricep Dips
Dips are great for toning your arm muscles. Use your couch to modify them like this:
- Sit at the front edge of your couch seat and place your hands behind you, fingers facing forward.
- Lift yourself up so your butt hovers above the couch, keeping elbows close to your sides.
- Bend elbows to lower down until your elbows form 90 degree angles.
- Push back up through your palms to raise yourself back up.
- Complete 10-15 reps.
Make sure you’re not leaning forward and keeping your body in a straight line. Go slow and controlled to really work those triceps!
Planks
Planks are a great core toner you can do anywhere. Make them harder with couch tweaks like:
- Get into a full plank position, resting on your forearms on the seat of couch.
- Keep your back flat, core engaged, and hips square to the ground.
- Hold the position, breathing deeply.
- Aim for 30 seconds to 1 minute.
Take planks up a notch by doing walking planks – take small steps with your feet while holding your plank. The instability forces your core to work even harder!
Hip Raises
Target your lower abs with couch hip raises like so:
- Lie on your back with knees bent, feet flat on the floor in front of you.
- Place arms out to your sides with palms down.
- Engage your core, then lift your hips up towards the ceiling, creating a straight line from knees to shoulders.
- Squeeze your glutes and hold for 2 seconds.
- Slowly lower back down to the starting position.
- Complete 10-12 reps.
Make sure you’re not arching your back as you lift your hips. Keep your core braced for maximum toning and to avoid straining your back.
Take Your Workout Further
Mix up these exercises into fun couch circuits to really wake up those glutes, get your heart pumping, and combat all that sitting. Aim for 3 rounds of 30-60 seconds each move. Grab some weights and add bicep curls, overhead presses, and lateral raises to target your upper body too. Just because you’re stuck sitting doesn’t mean you can’t squeeze in an effective workout! Have fun getting active from your seat – your body will thank you.
Target Your Arms: Lateral Raises and Tricep Dips Use Minimal Space
Feeling restless and tired of sitting still on the couch for hours on end? It’s time to get your heart pumping and your muscles moving with some easy yet effective couch workouts. With just your own bodyweight and minimal equipment, you can sculpt lean arms and torch calories without ever having to leave your living room.
One of the best arm toning exercises to do from your couch is the lateral raise. All you need are two light dumbbells or water bottles. Sit up tall on the edge of your couch with feet planted firmly and core engaged. Keeping arms straight, raise them out to your sides until they reach shoulder height, palms facing down. Slowly lower back to the starting position. Complete 2-3 sets of 10-12 reps.
In addition to sculpted shoulders, you can target your triceps with tricep dips. Scoot to the edge of your seat and place hands palms down and fingers pointing forward on either side of your hips. Walk feet out and slide hips off the couch so your butt hovers above the floor. Keeping elbows tucked close, slowly bend arms to lower down until elbows form 90 degree angles. Press back up and repeat for 10-15 reps.
These two exercises alone can help you torch arm fat and define your arms without any equipment other than a couch. Do a few sets of each move 2-3 times per week and you’ll notice your arms start to firm up in no time!
Get That Heart Rate Up
Tired of sitting still? Looking for ways to get your heart pumping without leaving the couch? Look no further! Here are 15 effective couch workouts that will raise your heart rate and burn calories while you watch TV or relax at home.
This classic cardio move can be done while seated on the couch. Simply walk in place, pumping arms back and forth to really get your heart going. Take it up a notch by adding knee lifts as you walk. Aim for 30-60 seconds of non-stop “walking” to feel the burn.
Similar to walking in place, try raising your knees up higher to engage your core. Drive knees up as high as you can, pumping arms back and forth. Shoot for 20 alternating high knees on each leg.
From a seated position, extend legs out long and sweep arms out to sides and overhead into a wide V-shape. Jump back to starting position and repeat for 30-60 seconds for an intense cardio burst.
Engage your core and get your heart pumping with this seated cardio move. Bring one knee toward chest, then switch as quickly as possible. Shoot for 30-60 seconds of fast mountain climbers on the couch.
Sprint in place while seated on the couch by pumping arms and bringing knees up as high and quickly as you can. Go for 10-30 seconds of fast sprinting, then recover before your next sprint.
Working your inner and outer thighs, skaters involve jumping from side to side while seated. Bring one leg bent across body to the opposite side, using your arm on that side to propel the jump. Do 10-15 reps on each side.
From a seated position, jump feet out wide and back in as you sweep arms out and overhead. Aim for 1 minute of fast and controlled jumping jacks from your couch.
Target your core and get your heart rate up by doing seated rotational crunches. Clasp hands behind head, engage core and crunch elbow toward opposite knee. Do 10-15 reps on each side.
From a seated position, engage core and explode up into a hover with legs bent. Land back on couch softly and repeat. Do 10-15 explosive jump squats from your seat.
Scoot to the edge of the couch and place hands behind you, lowering down into a tricep dip. Bend elbows back to lower down, keeping core tight. Press back up and repeat for 10-12 reps.
For an intense core burner, get into a forearm plank with feet on floor. Do jumping jack motion by jumping feet wide and back in. Try 30-60 seconds of fast plank jack variations.
Engage your lower abs by lifting one leg up, keeping knee bent. Pulse leg up for 10 reps before switching sides. Keep back flat against the couch.
Lie back on the couch and lift legs to a 45 degree angle. Keep legs straight and kick up and down rapidly like you’re swimming. Do 60 seconds of small, fast kicks.
Lying back, place hands behind head and bring opposite elbow to knee in a twisting crunch. Switch legs back and forth in a bicycle pedal motion for 60 seconds.
In a side plank position with feet stacked, lower down into your shoulder, bending elbow. Press back up and pulse down for 10-12 reps before switching sides.
There you have it – 15 super effective exercises to get your heart pumping right from your couch! No equipment needed for these cardio and core moves. Try doing a few rounds as a couch workout 2-3 days a week for metabolic boosting benefits.
Strengthen Your Core: Crunches, Planks, and Leg Lifts While Seated
Bored of just sitting around on the couch? Use it to your advantage and sculpt a rock-solid core with effective abs exercises you can do while seated. All you need is your own bodyweight – no equipment required! By incorporating moves like crunches, planks, and leg lifts into your couch workouts, you can build strength and get ripped abs without ever having to leave your living room.
Standard crunches are a couch workout staple for a reason – they really work! Sit tall on the edge of your seat, engage your core, and hinge back slightly while keeping your lower back pressed into the couch. Lift your shoulder blades a few inches up off the cushion and pulse for 10-15 reps. Make it harder by extending arms straight up overhead.
For added oblique definition, do a set of 10-12 rotational crunches per side, bringing the opposite elbow toward the opposite knee in a twisting motion.
Isometric exercises like planks are also easy to modify for the couch. Come into a forearm plank with hands on the edge of the cushion and feet on the floor behind you. Draw your naval in towards your spine and hold for 30-60 seconds for an intense core burner! For more of a challenge, try side planks by stacking feet and balancing on one forearm at a time.
Leg lifts work the lower abs amazingly while seated. Sit upright toward the front of the couch with hands underneath thighs or clasped behind head for support. Engage your core and lift legs to a 45 degree angle, keeping knees bent. Flutter kick for 30 seconds, then lower back down and repeat.
By doing just a few sets of basic crunches, planks, and leg lifts on your couch 2-3 times per week, you’ll start to see serious definition in your midsection. Strengthen and tone with these simple yet effective seated core exercises!
Get That Heart Rate Up
Sick of just sitting around? Looking for ways to get your heart pumping without ever leaving the couch? Check out these 15 killer couch workouts that will skyrocket your heart rate and torch calories while you lounge at home!
Pump your arms and walk as quickly as you can in place while seated. Really drive those knees up to ramp up the intensity. Try 30-60 seconds of speed walking to feel the burn.
Engage your core and do 20 alternating high knees, driving your knees up as far as you can while pumping your arms. This really gets your heart racing!
Jump feet out wide and back in as you sweep arms overhead into a V-shape. Do 30-60 seconds of these modifications jacks for a killer cardio blast.
Bring one knee toward chest, then immediately switch as fast as you can. Shoot for 30-60 seconds of speedy mountain climbers from your seat.
Sprint as fast as you can in place for 20 seconds, then rest and recover for 10 seconds. Repeat this sequence 5-10 times for serious fat-burning.
Jump side to side, crossing one bent leg over the other. Use your momentum and engage your core. Do 10-15 reps per side for inner and outer thigh work.
Sit tall and jump feet wide out as you sweep arms overhead into a V-shape. Repeat for 60 seconds for an all-over burn.
Meet your cardio and core needs by doing 60 seconds of fast twisting crunches, bringing opposite elbow to knee.
Explode up off the couch into a hover, bending knees and pumping arms. Land softly and repeat for 10-15 reps.
Scoot to the edge of the couch, straighten arms behind you, and bend elbows to lower down into tricep dips. Press back up and repeat for 10-12 reps.
Get into a forearm plank with feet on the floor. Jump feet wide and back in for 30-60 seconds of intense plank jacks.
Lie back and lift one leg up, keeping knee bent. Squeeze glutes and pulse leg up 10 times before switching sides.
Lift legs to 45 degrees, engage core, and do small rapid kicks for 60 seconds for an intense burn.
Do 60 seconds of fast, controlled crunches, squeezing abs and lifting shoulder blades a few inches off the couch.
Lower into your supporting shoulder in a side plank, bending elbow before pressing back up. Repeat for 10-12 pulses on each side.
Get your heart pumping and torch mega calories with these effective cardio couch workouts! No equipment required – just use your own bodyweight. Do these 2-3 days a week for metabolic benefits.