Who said fitness has to mean sweating at the gym or buying expensive exercise equipment? I didn’t and never will. Did you know that there are simple exercises you can do right on your couch? Yup. Couch exercises!!
Not many people can afford an expensive gym membership, myself included, and would rather do workouts at home. And, many people over 60 have limited mobility and can’t do a regular workout. They are looking for easy, but still effective.
That’s where couch exercises come in.
And don’t think just because you’re working out on the couch that you won’t feel it. Trust me, you will. These couch exercises will strengthen your core, improve your overall flexibility, tone your body and more!
Ready? Let’s get started
15 simple couch exercises to strengthen and tone your whole body
Here are 15 of the best, yet simple, couch exercises that will help strengthen your whole body, improve flexibility, loosen up those stiff joints, and boost your mood. When we feel strong and healthy, we are happier!
I think it’s important to note that your diet plays a huge role in how you feel and how much pain and inflammation it has. Change your diet, change your overall health. Remember, you are what you eat.
Seated Leg Lifts
Sit tall near the edge of your couch, feet flat on the floor, hands at your side on the couch. Slowly lift one leg straight out, hold for a few seconds, then lower. Switch sides. As you get stronger, you can lift both legs at the same time
This exercise strengthens your thighs, hips, and core, and helps with mobility.
Couch Crunches
Lean back into your couch, feet planted, and engage your abs. Use your core to lift and move your upper body slightly forward, then relax back slowly and controlled.
This is a slow and controlled, and gentle exercise that strengthens your lower back and abs, which won’t strain your neck or back.
As you get stronger or this exercise gets easier, you can hold some weight on your chest to make it more challenging.
Glute Squeezes
Sit comfortably and squeeze your glutes (your butt muscles) as tight as you can. Hold for 5 seconds, release, and repeat 15 times.
This couch exercise not only builds a stronger butt, it also helps to improve circulation if you sit a lot.
Arm Circles
Sit tall, extend your arms out to your sides, and start making small circles. Gradually make them bigger. Can couch exercises get any easier than this!!?
This exercise helps strengthen the shoulders, build upper body strength (which we need to maintain as we get older) and improve flexibility.
Do these circles for one minute and then reverse direction to hit different muscles!
Seated Twists
Sitting on the edge of the couch, place your hands on your knees and twist your upper body gently from side to side, engaging your core as you go.
This is great for your spine, digestion, and core stability.
Cushion Press
Grab a pillow and press it between your palms like you’re squishing it. Hold for a few seconds, then release. This is a great upper-body workout.
You can also do this for your lower body to get a good workout in for your inner and outer thighs. Simply place the pillow between your knees and squeeze.
This works your chest, shoulders, and arms. The firmer the cushion, the more resistance and the better a workout you’ll get.
Calf Raises
Sit on the edge of the couch with your feet flat on the floor, then lift your heels while keeping your toes on the floor. Hold, then lower. Very simple, very effective. Aim to do 10-15 on each side.
This couch exercise strengthens calves and improves circulation, especially if you sit for long periods.
You can add a water bottle or a small weight on your knees to make it more challenging.
Seated Marches
Who said you need good walking shoes and that you need to leave the house to go for a walk? None of that with this simple marching in place exercise. March in place while sitting. Lift one knee, then the other, pumping your arms like you’re walking.
This will get your heart rate up and wake up your whole body. If you’re not bingeing your favourite show, put on your favourite upbeat music and march to the beat of that!
Side Leg Lifts
Lie on your side along the couch, keeping your legs straight. Lift your top leg slowly, then lower it. Keep the movement very slow and controlled. Don’t swing your legs in the air too fast. Control this movement.
This couch exercise targets the hips, thighs, and outer glutes to help tone and tighten. Aim for 15-20 on each side.
Tricep Dips (with caution)
If your couch is firm and stable, place your hands on the edge, slide your hips off slightly, and bend your elbows to lower your body, then press back up.
This is an excellent exercise for your triceps to help tone and tighten that underarm flabby skin most of us get with aging. This is also great for your arms and shoulders.
If you have any shoulder or wrist issues, best to skip this one.
Toe Taps
Sit back slightly, lift your legs, and tap your toes on the floor alternately. Super simple, right? Couch exercises don’t have to be strenuous to be effective!
This works your lower abs and also helps improve coordination. Don’t rush through this. Slow and controlled movements and aim for 1 minute each side.
Seated Stretch and Reach
Raise both arms overhead, stretch tall, then reach side to side. This is fantastic to help improve your flexibility and strengthen your spine.
Just breathe and enjoy this one!
Bridge Lift (if you have a firm couch or floor nearby)
Lie on your back with knees bent, feet on the couch, and lift your hips toward the ceiling.
This exercise strengthens the glutes, hamstrings, and lower back. It also works your core and quads. It’s a great core exercise that’s easy but powerful.
Do up to 10 of these, holding each lift for 5-10 seconds or as long as you feel comfortable. For more effectiveness, give your butt a tiny squeeze at the top!
Neck Rolls
Drop your chin to your chest and slowly roll your head in a circle. Switch directions after a few rotations. You can do this during the intro of the next episode!
This will help release neck tension and help with posture. It’s crucial to do this slowly. Don’t force it and don’t rush through it. Aim for 5 on each side.
Overhead Press with Water Bottles
Sit tall on your couch with a water bottle (or light dumbbell if you have one) in each hand. Start with your hands at shoulder height, palms facing forward. Press your arms straight up toward the ceiling, then slowly lower back down. Make sure the bottles are of equal volume.
This couch exercise will help strengthen your shoulders and upper body. It’s also really good for posture and your core.
You can also do this as a front shoulder raise, too, so that you work more of your shoulder. Holding both bottles at your sides, lift your arms in front of you, palms facing down, to shoulder height only, and then lower.
final thoughts on couch exercises
Exercise doesn’t have to be intense or complicated. These couch exercises keep your body strong, your joints moving, and your energy up, all while bingeing your favourite show.
Start with a few of them, mix and match what feels good, and then make a weekly plan for yourself. Your body will thank you for every little bit of movement you give it.
