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3 Commercial Break Couch Exercises

<article> <section> <p>Are you struggling to find an exercise program that works with you and your schedule? Maybe you’ve got a gym membership that you’re not using, or you have an easy time starting an exercise program, but just can’t seem to keep it up? When you’re busy and tired, exercising can feel like another chore to take care of rather than something that you do to get in shape and make your body feel good. With all that stress creeping up, you’re probably going to go home at the end of the day, plop onto your couch, and watch TV instead of moving your body.</p> <p>But what if you could lose belly fat, shape your legs, and tone your arms <i>while watching TV</i> in the comfort of your own home?</p> <p>That’s exactly what we’re here to show you. In our experience here at Warrior Made, the key to meeting your fitness goals is finding a workout plan that works with you and your schedule. That’s why we’re going to share beginner, intermediate, and advanced variations of three simple exercises—the sit to stand, reverse crunch, and kneeling couch pushup—that require no machines or equipment and can be done during commercial breaks while you’re watching TV. We think you’ll be impressed by just how much you can achieve with a few minutes a day using only your body.</p> <p>Let’s get started by learning the first exercise: the <i>sit to stand</i>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Sit to Stand</header> <p>This exercise is essentially a modification on the squat, meaning it’s a great compound move for working your glutes, hamstrings, and quads as well as your back and core. Here’s how to do the sit to stand with perfect form:</p> <ol> <li>Sit on your couch with your feet slightly outside of hip width and your toes pointed outwards.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-sit-to-stand-arrows-0100"> </picture> <li>Press through your feet to stand all the way up.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-sit-to-stand-stand-0100"> </picture> <li>Hinge at the hips and lower yourself back down until your butt touches the couch, then stand up again.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-sit-to-stand-sit-0100"> </picture> <li>Continue repeating the movement until you’ve reached the desired number of repetitions.</li> </ol> <p>As always, good form is essential for maximizing the benefits you get from this move, so let’s clarify a few key points. First, make sure that your knees are pointing in the same direction as your toes so that they track over your feet during the movement. This will not only prevent knee injuries, but it will also make it possible for you to dip lower during the squat, meaning you’ll work both your glutes and your quads.</p> <p>Second, it’s crucial to keep your posture upright during this exercise. Try imagining there’s a wall in front of you that you don’t want your nose to touch. This will prevent you from leaning too far forward and throwing your posture out of alignment. And, lastly, make sure to focus on your breath, inhaling as you lower down and exhaling as you stand up. This will get your blood pumping to your muscles and help you focus on keeping good form.</p> <p>Beginners should start out performing this movement slowly, focusing on form over speed. Over time you can pick up the pace.</p> <p>On the other hand, if this move is too simple for you, there are intermediate and advanced variations that you can test out. First, the sit to stand can be modified into the <i>sit to hop</i>. For the sit to hop, you’ll add a hop to the top of the movement rather than just standing up. Extend your arms in front of you to maintain your balance, land softly after the hop, and keep a nice, steady rhythm going.</p> <p>If you’ve mastered these two moves and you’re ready for an advanced variation, try out the <i>jump squat</i>. This move is essentially the sit to hop without the couch. From a standing position, drop into a squat until your thighs are parallel with the ground. As you stand back up, explode upwards into a hop, like you did with the sit to hop, then land softly back on the ground before immediately dropping into another squat.</p> <p>Any of these moves will give you an incredible lower body and core workout, so be sure to choose the one that fits your fitness level and do it at the pace that feels most comfortable.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Did You Know?</header> <p>Before we move on to the next exercise, let’s take a look at some facts about fitness and our health. Many of us are under the impression that in order to get a great body and maintain excellent physical health, we need to spend hours and hours on exercise every week. But as it turns out, that couldn’t be further from the truth.</p> <p>In a recent randomized clinical trial <sup>1</sup> published in <i>PLOS One</i>, researchers at Tufts University found that the tipping point for seeing benefits from physical exercise happens at just 48 minutes per week. The study followed over 1,600 elderly participants with limited mobility over the course of two and a half years. The objective was to increase the amount of physical activity in these individuals, moving them towards the 150-minute-per-week minimum recommended by the US government.</p> <p>Researchers found that the study participants, all of whom were over the age of 70, experienced meaningful improvements in physical function and a reduction in the risk of acquiring a mobility disability when they performed just 48 minutes of physical activity each week. Of course, results were greater for those who did more exercise each week, but the minimum for seeing statistically significant improvements was at that magic 48-minute mark.</p> <p>And when you think about it, 48 minutes is a totally doable commitment at just around seven minutes each day. Plus, you can always start at that level and move up as you improve your fitness and gain strength.</p> <p>Now, let’s move on to another commercial break exercise that’s a great option for helping you fill up those 48 minutes each week: the <i>reverse crunch</i>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Reverse Crunch</header> <p>The reverse crunch is an awesome exercise for targeting your lower abdominal muscles. Here’s how to do it:</p> <ol> <li>Lie on your couch or on the floor with your lower back pressed down firmly and your knees bent. Form a diamond shape with your hands and place them underneath your tailbone.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-couch-sit-up-up-0100tyler-couch-sit-up-up-0100"> </picture> <li>Lift your knees up towards your torso, then lower them back down until your heels touch the couch or floor.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-couch-sit-up-0100"> </picture> <li>Continue repeating this movement until you’ve reached your desired number of repetitions.</li> </ol> <p>You can make this move a little simpler by bending your legs more or make it more challenging by straightening your legs out more.</p> <p>Once you’ve mastered the reverse crunch, you can test out the <i>slightly bent knee raise</i>. Again, lie on your couch or floor staying nice and tall through the top of your head. This time keep your knees just slightly bent. Pull your legs up towards your torso until they’re perpendicular with the ground, then slowly lower them back down to the floor. Make sure to start the next repetition immediately rather than resting your legs on the floor.</p> <p>If even the slightly bent knee raise feels too simple for you, try the advanced <i>straight-leg ceiling stomp</i>. You’ll do everything the same as with the bent knee raise, but this time you’re going to lift your butt off the ground and use your core to lift your legs up as far towards the ceiling as you can. Lower your legs back down, then continue repeating the movement.</p> <p>We promised you three great moves, so let’s check out the third and final one: the <i>kneeling couch pushup</i>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Kneeling Couch Pushup</header> <p>This move is a great beginner variation on the pushup that will work your chest, shoulders, triceps, abs, and more. Here’s how you do it:</p> <ol> <li>Start in a kneeling position with your hands directly under your shoulders and your knees on the couch or floor. Squeeze your glutes and shift your weight forward to enter into a push-up position.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-couch-push-up-up-0100"> </picture> <li>Bend your elbows at a 45-degree angle from your body to lower yourself towards the couch or floor. </li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-couch-push-up-down-0100"> </picture> <li>Press yourself back up to the starting position then repeat for the desired number of repetitions.</li> </ol> <p>As always, keep your focus on your breath during this move and make sure to stay nice and tall throughout your body, not letting your back sag towards the floor or curve up towards the ceiling.</p> <p>When you’ve got the kneeling pushup down, you can move on to the intermediate variation, the classic pushup. Start in the same position as the kneeling pushup, but this time come all the way up onto your toes so you form a straight plank with your body from head to feet. Lower yourself to the ground and press back up just like you did with the kneeling pushup.</p> <p>For the advanced folks out there, the <i>feet on couch pushup</i> is the perfect step up from the classic pushup. Simply perform that same pushup movement with your feet on the couch and your hands on the floor. As you press yourself up, make sure to twist the pits of your elbows forward and really grip the floor with your fingers. This is going to activate your arm muscles, giving you an even better pump.</p> <p>These three exercises are great individually, but now let’s put them together to form the perfect workout for your commercial breaks.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Putting It All Together</header> <p>First, choose which variation of each exercise is the best for your strength and skill level. Start by performing your variation of the sit to stand exercise for 30 seconds. Take about a five-second rest, then do the reverse crunch, bent knee raise, or ceiling stomp for another 30 seconds. Finally, knock out 30 seconds of the push-up variation that works best for you.</p> <p>You can do these three moves in just 90 seconds making it a perfect workout for your commercial breaks. Even doing one circuit is going to have a great impact on your health, but if you want to hit that magic 48-minute mark, simply do four or five of these circuits daily. You can and will see results with just seven minutes of exercise per day with no equipment, no machines, and no expensive gym membership required.</p> <p>So get started today while you’re watching TV. A trimmer waistline, more shapely legs, and toned arms are well within your reach!</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="" rel="noreferrer">Dose of physical activity, physical functioning and disability risk in mobility-limited older adults</a></li> </ol> <section> </article>

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