D.u know that: you don’t want to go (because of the weather) or you can’t (because of Corona) to train. So you lie on the sofa and ask yourself: what to do? Where to work out? How to get exercise
After all, not every apartment is suitable as a home gym, not every woman has fitness tools at home … Stop! You have, namely right under you: the sofa. We’ll show you how to do a really efficient workout with or on it. And if you want more: With this you will train yourself slim and fit in 8 weeks – without any equipment!
Is there really a workout for the sofa?
To stay fit, strong, and lean, you don’t have to leave home. Better yet, you don’t even have to move off the sofa. There are exercises that you can do optimally right here. You can read here how you can still burn calories after your workout on the sofa.
To put an end to your low motivation, we have put together exercises that you can do comfortably on the couch while you can even watch your favorite show. Just click through our picture gallery.
How often should you do couch workout?
Do you want to strengthen your muscles in legs, buttocks, core and arms and stimulate your circulation? Then the regular execution of these sofa moves will effectively get your body in shape.
Our tip: Do the exercises 3 times a week – more often if you want and can. Then you will stay in shape or you will soon get an increased fitness feeling.
You don’t need any special equipment for efficient fitness training, your couch is enough. The sofa workout in the photo gallery shows you how well training is doing you, especially during this sedentary period. So go ahead, join us from being a couch potato to a sofa sportswoman!
A.Sit on the sofa and place 3 pillows on the floor next to the sofa. Firmly tense your torso, lean your upper body back and raise your legs at a 90-degree angle so that your lower legs are horizontal. Now turn your upper body to the right, pick up one pillow after the other from the floor and stack them on your shins.
When all pillows are stacked, put one pillow after another back on the floor at a steady pace. The lower legs stay horizontal all the time and the back stays straight. Keep the balance. Repeat the whole thing three times, then pause for 60 seconds, turn around and do the exercise to the left.
R.corner position. Place your right foot on the couch, lift your left leg straight out and pull the toe in. The arms are on the side of the body. You lay your head relaxed on the floor.
Now firmly tense your torso and bottom and lift your pelvis until your body is straight. Lower, but not lower. Switch legs after 10 repetitions, rest 60 seconds. Do a total of 3 sets.
A.upright seat on the edge of the sofa. Support both hands firmly with the whole palm of the hand next to your bottom and lift your pelvis slightly. Extend both legs forward. Build tension in the trunk, the bottom lifts off the sofa.
Now bend your elbows and lower your buttocks until your elbows are bent at a 90-degree angle. Keep your legs straight. Now push up using the strength of the triceps alone. Always keep your head upright. Rest 60 seconds after 10 repetitions. A total of 3 sets.
L.Assume the supine position, for this put your hands directly under your shoulders on the sofa, put your feet on the tips of your feet and firmly tense your torso, buttocks and thighs. The body forms a straight line.
Now bend your elbows and lower your body weight until your chest touches the sofa. Keep your head straight, don’t let your stomach and head hang down. Push up again forcefully. 10 repetitions, a total of 3 sets with a 60 second rest.
A.Stand upright with your back to the sofa, place your right foot on it. Put your hands on your sides. Build trunk tension.
Lower your body weight with an upright upper body and a stable middle. Bend both knees sharply and forcefully push up again with your left foot. Continue on the same side and switch legs after 10 repetitions, rest 60 seconds. A total of 3 sets.
A.Stand upright, put your left foot on the sofa, put your right foot on tiptoe. Both legs are straight and your arms are on your sides. Build trunk tension.
Now lower your bottom back and bend your right leg as far as possible. The upper body remains as straight as possible. Hold down briefly and straighten up again. Switch legs after 10 repetitions, then rest for 60 seconds. A total of 3 sets.
Finished your sofa workout? Congratulations! You just did something really good for your body. And if you feel like doing more bodyweight training: Here is our highly effective 8-week plan for a slim, sporty figure.