Sitting for long hours in front of the TV can lead to weight gain and a sedentary lifestyle. To help people stay active, American fitness expert Nella Rey has created a simple yet effective home workout routine that turns your living room into a mini gym.
The idea is to take a short break every 20 minutes while watching TV. During each break, perform a set of exercises for two minutes, then repeat three times. This method is perfect for those who want to stay fit without leaving their couch.
Here are the 14 simple exercises you can do at home:
1. Sit and lift your legs. While sitting on the sofa, extend one leg straight up as high as possible and lower it slowly. Repeat 20 times for each leg.
2. Leg kicks. Lift one leg and kick it forward 20 times, then switch legs. This helps improve leg strength and circulation.
3. Front punches. Clench your fists, keep your elbows at 90 degrees, and punch forward with both hands 40 times. It’s great for strengthening your arms and core.
4. Upper punches. Similar to the front punch, but this time raise your fists toward your forehead. Do 40 repetitions for a full arm workout.
5. Leg stretch. Place your left foot on the knee of your right leg, then stretch your left leg forward. Repeat 20 times, then switch sides.
6. Bicycle legs. Lift both feet off the ground and simulate pedaling a bicycle for 20 repetitions. This is excellent for working your abs and legs.
7. Leg lifts. Sit on the edge of the sofa, grab the sides, and lift your legs straight up 10 times. This strengthens your lower back and core.
8. Back support. Place your hands behind the sofa, stand tall, then lean back slightly and hold the position for a few seconds. Repeat 10 times to improve posture and flexibility.
9. Leg bends. Sit on the sofa, place your hands on the edge, and bend your knees 10 times. This helps improve hip mobility and leg strength.
10. Scissors legs. Lie back on the sofa, support your body with your forearms, and move your legs in a scissor-like motion. This is a fun way to work your core and legs.
11. Ma Buzhen (a traditional Chinese exercise). Stand upright, stretch your arms forward, take a step back, and squat down. Repeat 20 times to strengthen your legs and improve balance.
12. Step-ups. Face the sofa, support yourself with your hands, and alternate lifting your legs up and down 20 times. This is great for building leg strength.
13. Crab steps. Face the sofa, use your hands and feet to walk sideways along the edge of the sofa for 10 steps. This improves coordination and core stability.
14. Circle drawing. Sit on the sofa, hold the edges with both hands, and draw circles in the air with your legs. Do this 10 times to enhance leg mobility and focus.
These exercises are easy to follow and require no equipment. Whether you're watching your favorite show or just passing time, using these movements can help you stay active and healthy without much effort. Just remember to take breaks and stay consistent!
ABLE Fire Pit Logs, made of light ceramic raw materials or cement materials, light weight but strong not easy to break, hand-painted, natural colors and amazing details & realistic shapes, easy turn redness in the fire, can enhance the fireplace flame, all made of inorganic materials, odorless, fire-resistant temperature >900℃, product can be used for a long time, with reasonable price.
ABLE also have advanced molding technology for ceramic log called cast log, it is lighter, stronger, fuller details, and glowing area is larger in the fire.ABLE can supply many kind of log accessories for fireplace, such as pebbles, coals, charcoals, pine cones, maple leaves, aglow ember, top-grade rock wool, stained vermiculite, small coal chips, barks, balls and hollow ball, ceramic pitted pebble and rough Lava rock that won't burst in outdoor fire pit, Pumpkin lamp, Skull and bone for Halloween Decor fire, fireplace log grate etc.
ABLE factory is located in Yixing City, Jiangsu. It is a well-known production base for fire resistant insulation materials and environmental protection products. Yixing is also a city has developed commerce and convenient transportation. Our company sincerely hopes to cooperate with professional customers, and welcome to visit our factory!
Fire Pit Logs,Ceramic Logs For Fire Pit,Fire Pit Wood Logs,Smokeless Logs For Fire Pit
Yixing Able Ceramic Fibre Products Co., Ltd , https://www.ablegaslogs.com