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Workout On Your Couch

Monday is truly the hardest day of the week. And it’s hard not just because of the relaxing weekend but also because we have promised to start a new life again: we’ll stop smoking, get back to our diet, start working out again. And you can already imagine that the combination of fitness and diet will free you from excess inches in your waist, make you fitter and more toned, which in turn, will supply you with the energy for the whole day.


Well, all you have to do is to wait until Monday comes and then you find it is not that easy to wake up 10-15 minutes earlier in order to workout your arms and legs. You want to stay a little bit longer in bed and don’t feel like working out or jogging. You don’t want to, right? Then don’t force yourself! Not all exercises are done in the standing position. You can gradually learn how to workout, and you can start with the exercise that can be done in bed or on the couch. This exercise is for your hips and buttocks, so there is still a strong motivation to do it!


Today, we’ll look at an exercise that focuses on your buttocks and hips as well as the back zone of the waist. We’ll call this exercise “a bridge”. This exercise can be done as a warm up or as a separate exercise to be done in the morning or evening. First, we will need a pad.


So, lying on your back, bend your legs at the knees with your feet placed on the floor (or on the sofa) as wide as the shoulders. You don’t have to place your waist against any kind of stabilizer; you can keep it flexible (Photo 1).


Inhale and when your exhale, raise your pelvis, straining the muscles of your buttocks and hips until your legs and body are situated at the same level. In the upper position, with the hips lifting, unbend the left leg, keeping the balance on the right one (Photo 2). It is important to keep the hips constantly tight and to not lower the pelvis when unbending the leg. When inhaling, first put the leg on the floor and then go down as you have done previously. Do the same thing for the right leg. Repeat 10-15 times for each leg.


Every time you go up and down control the speed of motion: it should be calm so that you have enough time to feel your muscles work, don’t rush. Do three sets of 10-15 repetitions each. If it is hard for you to do the exercise on one foot do it on both but avoid excess pressure on the neck (Photo 3).


Why do we suggest you try this exercise on the couch? Because it will be much harder keeping your balance on a soft surface – you have to work harder. The base for the foot (without a sneaker) is not that stable compared to the floor. So nobody would be able to call you lazy if you do this exercise on the sofa, even if you devote only two minutes of your time daily.




Photo 1









Photo 2









Photo 3





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