5 Exercises you can do from your couch

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Single-Leg Lunges

Muscle Groups: glutes, hips, quadriceps, hamstrings and abdominals

• Stand a few feet in front of your couch
• Bend one leg backwards onto your couch
• Bend straight down (making sure your front knee does not surpass your toes)
• Slowly return to the standing position

20 lunges per leg!

Triceps Dips

Muscle Groups: triceps, forearms, chest and shoulders

• Place your hands shoulder-width apart on the edge of couch behind you, fingers facing forward towards your body
• Keep your legs extended out in front of you
• Lower your body, bending your elbows to reach a 90-degree angle
• Press down into the couch and extend your arm back to the upright position

20 dips!


Muscle Groups: glutes, quadriceps, hamstrings, abdominals and calves

• Stand a few feet in front of the couch
• Slowly bend straight down keeping your chest up and not letting your knees surpass your toes
• Let your glutes just barley touch the couch then return straight back up to the upright position

20 squats!

Incline Push-Ups

Muscle Groups: chest, shoulder, upper and middle back, biceps and triceps

• Face your couch putting your hands on the edge and your legs straight behind you, keeping your arms a shoulder-width apart and your elbows locked
• With your body in a straight line bend your elbows and lower your chest down towards the couch.
• Keep your elbows in close to your body
• Press into the couch straightening your arms and return back to the extended position

10 push-ups!

Muscle Groups: obliques, hip flexors and abdominals

• Sit on the edge of your couch (on your tail bone)
• Bring your legs up off the floor to make V shape with your body (for an easier way you can have a bend at your knees)
• Hold this position with your arms out to the side not touching the couch or your legs (for an easier option you can keep your balance with your arms placed on the couch behind you)
• Lower your legs back down to the floor

15 Seconds!

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