Burn calories while sitting on your couch.
Forget about relaxing on the couch; instead, use this piece of furniture as a tool to help you burn calories and build your muscles. All you need is a firm couch and little willpower. Do a few simple exercises to tone and strengthen your major muscles during commercial breaks or while you are watching a movie.
Modified Couch Crunches
Strengthen your abdominal muscles and burn calories with modified couch crunches. You won't be able to see the television during this exercise, so do this one during commercials. Lie on your back, bend your knees, place your feet on the armrest and gaze at the ceiling. Place your hands behind your head for support, but avoid pulling on your neck. Activate your abdominal muscles by raising your head, shoulders and upper back off of the couch. Keep your chin away from your chest to avoid straining your neck. Hold for a few seconds and then slowly lower yourself into the starting position. Repeat this exercise 15 times. If your couch is too soft to be supportive, try this exercise on the floor with your feet resting on the couch cushion.
Couch Squats
Tone your buttocks and thighs with couch squats. In addition to the muscle-building benefit, you will also burn 20 calories by performing 10 squats. Stand directly in front of the couch with your feet shoulder-width apart. Stand straight and look forward to keep your spine in alignment. Place your hands on your hips and tighten your abdominal muscles. Bend your knees as you slowly lower yourself to the edge of the couch. Before you touch the couch, tighten your buttocks muscles and stand up. Repeat this exercise 10 times.
Decline Pushups
Build muscles in your chest, arms and abdominals with decline pushups. According to the American Council on Exercise, a 150-pound person burns 5.45 calories per minute doing decline pushups. Lie on the floor in front of the couch in a pushup position. Rest the palms of your hands on the floor and extend your elbows. Place your feet firmly on the couch cushion while lifting your hips. Look down at the ground and activate your core muscles to keep your spine straight. To modify the pose, place your knees on the couch cushion. Lower yourself toward the floor by bending your elbows. Push yourself up to return to the starting position. Repeat this exercise 15 times.
Roll Down
Build abdominal and inner-thigh muscles with a simple roll-down exercise. This exercise will help you burn calories because you'll build muscle mass. The Mayo Clinic explains that people who have more muscle burn more calories by speeding up their basal metabolic rate. To perform this exercise, you need a firm couch. Sit on the couch, bend your knees and place your feet firmly on the couch. Keep your back straight. Position a pillow between your knees for support. Place your hands on the back of your thighs. Squeeze your knees and extend your elbows as you slowly roll back. When your head is nearly touching the couch, hold the position for five seconds while taking deep breaths. Slowly roll back up. Repeat this exercise 15 times.
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