Cosy couch exercise routine
by Tania Ciavalini, Physiotherapist
- July 4, 2024
- Leave a comment
Redefine couch time!
Looking for a way to stay active, warm AND dry as the cool weather rolls in?
Maintaining your physical health and fitness the whole year round is so important but sometimes these cold, dark days affect how motivated we feel. Meaningful, fun and challenging movement can actually give us more energy even if we feel tired when we first start. This fun and effective workout lets you answer your couch’s calling by using it as your workout prop instead!
Couch routine benefits
- It’s free!
- It’s time effective - no need to factor in travel time to and from the gym or class
- It’s flexible - great if you are juggling little ones at home and need to work around their sleep/school schedules
- It’s not weather dependent – don’t worry about the rain and set the temperature as you like it!
- It’s confidence building - a great way to get back into exercise and build your confidence and find the joy in movement in the comfort of your home
- It can be social - grab a family member, friend or housemate and perform the routine together
Tips to remember
- Aim to work towards fatigue but not pain (pain should be kept below a 3-4/10).
- Breathe through the movements.
- Work at an intensity that allows you to perform 8-15 repetitions and up to 3 sets of each exercise.
- Be kind to yourself. Some of the exercises may feel challenging at first but focus on quality movement and working within your limits.
- Performed 3 times per week, the routine will get you well on your way to building strength, flexibility and cardio fitness.
- Having a favourite movie/show or music/podcast/audiobook on in the background can help you stay motivated and satisfy your media needs and movement goals at the same time.
Couch safety
Socks can be slippery! If you floor has a smooth surface (e.g. floorboards or tiles), we recommend taking off your socks before doing these exercises or using yoga socks that have grip on the bottom.
If your couch moves when you lean on it, try these tips:
- Adjust your position so that your weight is over the couch (rather than pushing it sideways).
- Use a couch or armchair that is on carpet or a rug.
- If you have hard flooring, slide some non-slip rubber material (like what is used to line drawers) under the feet.
- A dining table chair against the wall can also provide a nice solid surface to lean on.
Couch routine
These 10 movements aim to work on upper and lower limb strength and control, balance and cardiovascular fitness. Start by doing each move 8 times (8 “reps”), and do the whole sequence once. As you make gains, increase the number of times you do the sequence (up to 3 times) and/or the number of reps you do of each move.
Triceps dips
Position your body so that your legs are extended out in front of you and your hands are on the edge of the couch with your elbows straight. Torso upright and chest open.
Bend your elbows behind you, allowing your body to dip towards the floor. Return to the start position.
Choose your level 🪜
- To make it easier: bend your knees and bring your heels closer to your body.
- To make it more challenging: lift one leg off the floor.
Push ups
Position yourself with your hands on the couch. Elbows straight and your body extending back in a straight line behind you. Rest on the balls of your feet.
Keeping your back straight and chest open, bend your elbows so that your chest and pelvis drop towards the couch. Return to the start position.
Choose your level 🪜
- To make it easier: perform on your knees.
- To make it more challenging: bring your hands in closer to each other.
Mountain climbers
Position yourself with your forearms on the couch, elbows bent and your body extending back in a straight line behind you. Rest on the balls of your feet.
Keeping your back straight and chest open, bend one knee up towards the couch whilst keeping the opposite leg straight.
Return the first leg to the start position and then bend the other knee forwards. Repeat this left/right/left/right pattern with a steady pace.
Choose your level 🪜
- To make it easier: hold the plank position (step one) for 30 seconds x3.
- To make it more challenging: as you bring your knees in- cross the right knee to the left side of the body and vice versa OR go as fast as you can!
Forward lunge
Place one foot up on the couch, with knee bent, and extend the other leg behind you with the knee straight and resting on the ball of your foot. Place your fingertips either side of your head with your elbows in line with your ears.
Bend both knees, lowering the back knee to the floor. Keep your torso vertical. Return to the start position.
Repeat on the other side.
Choose your level 🪜
- To make it easier: place your hands down on the couch on either side of your front foot for stability.
- To make it more challenging: as you return from the lunge, hop the back foot off the ground.
Hip hinge
Stand facing away from the couch and place the top of one foot on the edge of the couch, with the other foot flat on the floor about two feet lengths away from the couch.
Stand tall, with your grounded leg a little bent at the knee and your arms crossed over your chest.
Lean forwards from the waist (try to keep your lower back relaxed but straight) and feel your body weight rest through your front foot.
As you stand up, straighten your hips and press them forwards, whilst driving up through your grounded foot.
Repeat on the other leg.
Choose your level 🪜
- To make it easier: lean forwards.
- To make it more challenging: place the front foot on a small cushion or pillow for an extra balance challenge OR keep the heel of the front foot lifted off the ground.
Side plank
Place one forearm on the couch and rotate your body so that it is side on to the couch. Make sure your shoulder is directly over your elbow. Extend the rest of your body out in a straight line away from your arm, with your legs straight and stacked on top of each other.
Repeat on the other side.
Choose your level 🪜
- To make it easier: just hold the start position 3x30 seconds.
- To make it more challenging: press your bottom hip up towards the ceiling as you drive your top elbow down at the same time as bending your top knee upwards to your chest. Extend the top leg and arm back to the start position.
Pike to knee hover
Position your body facing down with your hands on the ground, shoulders over hands and your toes on the edge of the couch. Let your knees bend towards the ground.
Push down through your hands and toes, straighten your knees and push your bottom up to the ceiling so your body makes a triangle shape. Return to the start position.
Choose your level 🪜
- To make it easier: hold the start position.
- To make it more challenging: hold the pike and lift one foot off the couch at a time. Repeat 5 times on each side.
Bridge
Lie on the ground on your back with the arches of both feet resting on the edge of the couch. Place your arms across your chest.
Press down through your feet as you drive your hips up towards the ceiling. Try not to arch your back, rather curl your tailbone up to the ceiling. Return to the start position.
Choose your level 🪜
- To make it easier: hold the bridge for 3x 30 seconds.
- To make it more challenging: float one foot off the couch and perform a single leg bridge. Repeat 10 times on each leg.
Hip thrusts
Position yourself facing the ceiling with the bottom of your shoulder blades resting on the edge of the couch. Your thighs should be parallel with the ground, knees bent to 90 degrees and feet resting on the ground directly under the knees.
Lower your bottom to the ground by folding through your hips. Return to the start position by pressing down through your feet and up with your hips.
Choose your level 🪜
- To make it easier: do not drop the hips down far.
- To make it more challenging: perform with one foot lifted off the ground.
Side lunge
Stand side on to the couch with one foot up on the couch, knee slightly bent, and the other leg extended away from the couch with the foot flat on the ground. Place your fingertips on the side of your head and elbows in line with your ears.
Lunge down onto the foot that is on the couch, bending that knee whilst keeping your torso upright and the other leg straight. Push down through the foot on the couch and return to the start position. Repeat on the other side.
Choose your level 🪜
- To make it easier: only make a small sideways movement.
- To make it more challenging: as you return from the lunge, hop the back foot off the ground.
Enjoy your cosy couch workouts, and let us know how you go!
