Watching TV for long periods can lead to weight gain and a sedentary lifestyle. Recently, American fitness expert Nella Rey introduced a simple family workout routine that turns your living room into a home gym. The idea is to take short breaks every 20 minutes while watching TV, performing quick exercises to stay active. Each exercise is repeated three times, with a two-minute rest between sets.
Here’s a list of easy-to-follow exercises you can do right from your sofa:
**Exercise 1: Leg Raises While Sitting**
Sit back on the couch, lift one leg straight up as high as possible, then lower it slowly. Do this 20 times per leg. This helps strengthen your core and improve circulation.
**Exercise 2: Leg Kicks**
Lift one leg and kick your foot upward 20 times, then switch legs. This is a great way to work your hip flexors and keep your legs moving.
**Exercise 3: Front Punches**
Make fists with your hands, bend your elbows at 90 degrees, and punch forward with alternating arms. Do 40 punches total. This is a good upper body workout that also improves coordination.
**Exercise 4: Upper Punches**
Similar to the front punch, but instead of punching forward, aim your punches upwards. Perform 40 repetitions. This targets the shoulders and upper back.
**Exercise 5: Leg Stretch**
Place your left foot on top of your right knee, then stretch your left leg forward. Repeat 20 times on each side. This helps improve flexibility and reduce stiffness.
**Exercise 6: Bicycle Crunches**
Lift both feet off the ground and simulate pedaling a bicycle for 20 reps. This is an excellent core exercise that also gets your heart pumping.
**Exercise 7: Leg Lifts**
Sit on the edge of the couch, grip the sides with your hands, and lift your legs straight up. Do this 10 times. It strengthens your lower abs and glutes.
**Exercise 8: Back Support**
With your hands behind the couch, stretch your body forward, then let it fall naturally and hold the position for a few seconds. Repeat 10 times. This stretches your back and improves posture.
**Exercise 9: Leg Bends**
Sit on the couch, grip the edge with your hands, and bend your knees 10 times. This helps increase blood flow and relieve tension in your legs.
**Exercise 10: Scissors Legs**
Lie back on the couch, support your body with your forearms, and move your legs in a scissor-like motion. This works your core and hips.
**Exercise 11: Ma Buzhen (Squat)**
Stand tall, stretch your arms forward, step back into a squat, then stand up again. Repeat 20 times. This is a full-body exercise that builds strength and endurance.
**Exercise 12: Step-Ups**
Face the couch, place your hands on it, lean forward, and alternate lifting your legs in a squatting motion. Do 20 repetitions. This strengthens your legs and improves balance.
**Exercise 13: Crab Walks**
Position yourself facing the couch, use your hands and feet to walk sideways along the couch for 10 steps. This is a fun and effective way to work your core and legs.
**Exercise 14: Circle Drawing**
Sit on the couch, grip the edges with both hands, and draw circles in the air with your legs. Do this 10 times. This helps improve flexibility and coordination.
These simple exercises are perfect for people who want to stay active without leaving their home. By incorporating these movements into your daily routine, you can maintain fitness, boost energy levels, and reduce the negative effects of a sedentary lifestyle. Try them out during your next TV session and feel the difference!
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