Regular physical activity is an essential component of improving and maintaining your health. Exercising on a regular basis may also reduce your risk of illnesses and diseases such as diabetes, heart disease and cancer. If you are short on time or have limited mobility, you may be wondering how to fit exercise into your day. It is recommended that you be active for 30 minutes most days, but working out on your couch for six minutes a day is a step in the right direction and better than no exercise at all.
Step 1
Do bent-knee crunches. Lie down on your back with your knees bent and your feet flat on the cushion. Place your hands under your head. Breathe out and slowly raise your upper body three or four inches off the couch. Inhale, and lower your upper body back to the starting position. Do as many bent-knee crunches as you can in one minute.
Step 2
Do leg lifts. Lie on your back with your arms at your sides and your legs straight out in front of you. Raise your right leg and then lower it without letting it touch the couch. Continue doing leg lifts with your right leg for 30 seconds. Switch and do leg lifts with your left leg for an additional 30 seconds.
Step 3
Work out your arms by doing dips. Align your body in front of your couch as if you were sitting, but you will not be making contact with the couch cushion. Place your arms behind you with your hands on the edge of the couch. Lower yourself as far as you can before touching the floor. Repeat the dips as many times as you can in one minute.
Step 4
Pretend you are riding a bicycle. Lie on your back and lift your lower body up into the air with your legs straight up. Put your hands on your hips and rotate both legs as if you were cycling a bike. Keep "riding" for one full minute.
Step 5
Do some toe touches. Lie on your back with your arms at your sides. Raise your left leg. As you lift your leg, reach out with your right hand and touch your left toes. Return to the starting position. Switch legs and arms and repeat. Continue switching sides for one minute.
Step 6
Stretch your entire body. Bring your left knee to your chest and hold for 10 seconds. Bring your right knee to your chest and hold for another 10 seconds. Stretch your left arm across your chest, hold for 10 seconds and then repeat with your right arm for another 10 seconds. Put your legs into a crossed position and pull them toward your body and hold for 20 seconds.
References
- "Real-World Fitness"; Kathy Kaehler and Cheryl K. Olson; 2008
- "The Couch Potato Diet"; Gregory J. E. Ladas; 2009
- American Council on Exercise; Bent-Knee Sit-up/Crunches
