We've all been there - the 5 o'clock after-work rush to the gym. It's
loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't
believe us? Well, here are some routines we're confident you'll
approve of.
1. Booty Lift *helps tone your butt and hamstring muscles. It is great for anyone who wants to get that beach body fast.
- Lie down on your back on the floor.
- Keep your heels hip-wide on the edge of the couch cushion.
- Your knees should be 90 degrees from your arms, slightly to the sides.
- Lifting your hips, begin squeezing your glutes, so that your body forms a straight line from your shoulders to knees.
- Lowering your knees to the sides, bring them back in and return to the starting position.
- Perform 15 repetitions.
2. Decline Push-up * This exercise is especially effective in toning your chest, arms and abdomen area muscles.
- Get into the push-up position, with your palms on the floor, arms extended and the balls of your feet on the edge of the couch cushions.
- Lift your hips so that your body is in the form of a straight line.
- To make the exercise simpler, place your knees on a cushion and perform an incline push up with your feet on the floor and your palms on the edge of the couch on the cushion.
- Bending your elbows, lower your chest towards the floor
- Peform 15-20 repetitions
3. Flye Master * This is another great couch workout that you can try; the flye master helps tone your back, biceps and shoulder muscles.
- Begin by looping a band around each couch leg.
- Sit on the floor facing the couch and hold the ends of the band in each hand.
- Keep your arms extended in front of you and your palms facing downwards.
- Take your elbows, and from behind your shoulder, bring them towards the chest.
- Keep your elbows bent and maintain the resistance.
- Lower your arms back to the starting position.
- Perform 15-20 repetitions.
4. Flamingo Dip * This routine helps strengthen your triceps and your quads.
- Stand keeping your feet hip wide and your back to the couch.
- Place both your arms on the edge of a cushion or an armrest.
- Your fingers should face forward.
- Keep your arms straight and your elbows by the sides.
- Bend your knees around 90 degrees and keep the foot a few inches from the ground.
- Lowering your right foot, do the same with your left.
- When you flex your left foot, bend your elbows 90 degrees behind you and extend your left leg so that it is parallel to the floor.
- Straightening your arms, bend your left knee and come back to starting position.
- Complete 15 repetitions.
- Switch sides and repeat.
5. Curl And Squat * helps tone your abs, butt, legs and biceps.
Directions:
- Stand on the center of the band so that your back faces the couch.
- Now, begin by keeping your feet hip-width apart.
- Hold the ends of the bands with your arms by the sides and palms facing forward.
- Stand around 1 ½ feet from the edge of the sofa cushion.
- Keeping your elbows by the side, curl your hands towards your shoulders and begin lowering yourself into a squat. Note that you should barely touch the edge of the couch.
- Once you have attained the squat position, get back into the starting position in a quick smooth motion.
- Perform 15 repetitions.
