Watching TV for extended periods can lead to weight gain and a sedentary lifestyle. Recently, American fitness expert Nella Rey introduced a simple and effective home workout routine that turns your living room into a mini gym. The idea is to take short breaks every 20 minutes while watching TV, performing a quick set of exercises. Each exercise should be repeated three times, with a two-minute rest between each set.
Here are some easy-to-follow exercises you can do while sitting on the couch:
**Exercise 1: Leg Raises**
Sit back and raise one leg at a time. Straighten your leg and lift it as high as possible, then lower it. Do this 20 times per leg.
**Exercise 2: Leg Kicks**
Lift one leg and kick your foot upward 20 times, then switch legs.
**Exercise 3: Front Punches**
Make a fist with both hands, keep your elbows at 90 degrees, and punch forward with alternating arms for a total of 40 punches.
**Exercise 4: Upper Punches**
This movement is similar to the front punch, but instead of punching straight ahead, aim slightly upward for 40 repetitions.
**Exercise 5: Leg Stretch**
Place your left foot on the knee of your right leg, then stretch your left leg forward. Repeat 20 times on each side.
**Exercise 6: Bicycle Crunch**
Lift both feet off the ground and simulate pedaling a bicycle for 20 reps.
**Exercise 7: Leg Lifts**
Sit on the edge of the sofa, grab the sides, and lift your legs straight up 10 times.
**Exercise 8: Back Support**
With your hands behind the sofa, stretch your body forward and let it fall naturally, then hold the position for a moment. Repeat 10 times.
**Exercise 9: Leg Bends**
Sit on the sofa, grab the edges, and bend your knees 10 times.
**Exercise 10: Scissors Legs**
Lie back on the sofa, support your body with your forearms, and move your legs in a scissor-like motion while keeping them straight.
**Exercise 11: Jumping Jacks (Ma Buzhen)**
Stand straight, stretch your arms forward, step back into a squat, then stand up again. Repeat this 20 times.
**Exercise 12: Step-Ups**
Face the sofa, place your hands on it, lean forward, and alternate squats with your legs. Do this 20 times.
**Exercise 13: Crab Walks**
Position yourself facing the sofa, support your body with your hands and feet, and walk sideways along the sofa for 10 steps.
**Exercise 14: Circle Drawing**
Sit on the sofa, hold the edge with both hands, keep your legs together, and draw circles in the air with your legs. Repeat 10 times.
These exercises are perfect for people who spend a lot of time sitting, whether watching TV or working from home. They help improve circulation, strengthen muscles, and prevent stiffness. Just remember to take regular breaks and stay active throughout the day.
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