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If you feel like staying put on your sofa watching TV or swiping your phone, then we have just the exercise for you. Perhaps you think it’s too good to be true, yet look below and you’ll see we’re being serious.
So, keep on reading if you feel like some inspiration for easy and fun exercises you can do at home on your sofa. You don’t need any home equipment for these exercises, but if you feel like levelling up, we have a wide range of home exercise equipment for you, such as exercise mats and bands.
You might also know this one as v-ups, but we call it ‘the TV watching exercise’.
Let us take you through the step-by-step tutorial:
Step 1: Find a sofa
Step 2: Turn on the TV
Step 3: Lean back on the sofa, sit straight and face the TV Congrats, you’ve made it this far already! You rock!
Step 4: Now place your hands behind your neck and tighten your stomach so you rise up towards the TV, legs out straight
Step 5: Lower your head back onto the sofa again
Step 6: Repeat 12 times and rest for a while
Step 7: Continue to do 12 sofa lift exercises in a row two more times before continuing to the next exercise.
Yay! You’ve made it through the first exercise, and we salute you! But please don’t get up from the sofa yet. You don’t need to because the next exercise is called ‘the sofa lift exercise’.
Step 1: Instead of leaning back as in the first exercise you’ll need to turn to the side
Step 2: Now place your hand on your hip
Step 3: Raise your hip and swing it …. AWAY from the sofa
Step 4: Lower your hip again
Step 5: Do this exercise 20 times and move to the other end of the sofa so you can carry on watching TV but raise the other hip
Step 6: Continue doing this exercise three times with both hips.
Despite its name, ‘the swim and scroll’ exercise doesn’t mean you have to live by the sea. It’s actually possible (surprise, surprise) to do the exercise on … yep, you guessed it: the sofa!
The only downside is that you can’t really watch TV while doing this. But you can grab your phone and exercise your scrolling muscles.
Follow this final tutorial below:
Step 1: Lie on your tummy on the sofa
Step 2: Place your phone directly under your face
Step 3: Keep your arms out from under your body and reach for the phone
Step 4: Start scrolling while you lift your legs up and down at a fast pace
Step 5: Continue doing this for a minute at a time
Step 6: Do this three times
It’s up to you if you want to do a second round. Maybe it depends on the length of the show you’re watching or you’ve had enough fun for one day.
It might seem unambitious, but it’s better to do these exercises and have fun than do nothing at all!
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