When you can not find a little time to go to the gym, then the home exercises on the couch will help to fix the situation. With their help, you can easily return the form, without interrupting the viewing of your favorite TV series or stay with your family. Also, exercises on the couch will be an excellent initial start, if for some reason you hesitate to go to the gym.

We offer you simple sets of exercises that you can have fun in the morning or evening. After all, exercises on the couch - it's a great opportunity to cheer up all day and get yourself in shape without leaving home.

As a rule, it is the lack of time and motivation that are the decisive factors in sports. But all you need for exercise is you and your sofa! It is recommended to begin with at least ten repetitions for each exercise, gradually increasing the number. Do exercises on the couch all day long, when you have free time or instead of unnecessary snacks and procrastination processes.

Credit: Pixabay

Credit: Pixabay

A sofa, a pillow, a wall, a chair can be your new sport equipment. Check out some of the exercises for workout in your couch in front of TV.

Exercises on the sofa with a pillow involve the work of the hands, upper back, chest and shoulders.

READ MORE: 6 easy lower-abdominal exercises for women to do at home

Credit: Pixabay

Credit: Pixabay

1. Lie on your back and stretch your arms along the body. Your head should lie in a comfortable position. Bend your knees so that your feet firmly rest on the couch. Take the soft pillow and place it between the knees. Next, squeeze the pillow and hold this position for 5 seconds. Relax your legs for 3 seconds and squeeze the pillow again. Repeat 10 times.

Credit: Pixabay

Credit: Pixabay

2. While lying on the couch, move your feet to the floor and bend at 90 degrees in your lap, continuing to hold the pillow. The shoulders and head remain in a relaxed state lying on the couch. Pick up two small dumbbells (or two bottles of water) of the same weight and spread your arms in different directions parallel to your shoulders. Slowly raise your hands up and also slowly lower to the starting position. Repeat 10 times.

READ MORE: 5 at-home exercises for your belly and thighs

Credit: Pixabay

Credit: Pixabay

3. Lie on your back and straighten your legs. Now, very slowly lift your feet just a couple of centimeters and stay in this position for 30 seconds. Then, lower them slowly, straining your abdominal muscles. Try to make five approaches, gradually increasing the delay time of the legs. To increase the load, you can raise your head for a couple of centimeters while lifting your feet.

Credit: Pixabay

Credit: Pixabay

4. Now lie on the sofa face down. Lean on your elbows, straighten your legs and put your toes on the couch. Keep the body straight as a bar. Take a deep breath and, exhaling, strain your stomach. With relaxed abdominal muscles, take a breath again. Try to hold for 30 seconds, while doing three deep breaths and exhalations. Then, slowly lower and repeat the exercise.

READ MORE: 8 exercises to reduce the size of your belly

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.

Credit: BetterMe