Leg day: switch the TV on, the sofa is where it’s going on

by Kate Shapland

Netflix v the gym? No contest needed. If you want a night in front of the TV you can still get a work out in. All you need is a sofa.

The couch bike

Sit on the edge of your couch, with enough room to lean backwards and lift your legs. Notice that – in order to maintain stability – you are already working your core. Now perform the spinning motion of a bicycle as if you were pushing imaginary pedals.

Couch dips

Sit down on the floor/carpet with your back to the couch. Place your hands with the thumbs pointing inwards and get the elbows in line with your shoulders. Lift your body up and sit back down slowly.

Grabbing toes

Sit on your couch and stretch your legs in front of you. Alternating between them, try to grab your toes without bending your legs.

The comfortable plank

Lay sideways and lift your core leaning on one arm. Keep that pose for as long as you want and repeat on the other side.

The push-ups

Stand up against the back of the couch about two steps away. Lean forward keeping your legs stretched, bend your arms, pushing them back to an upright position and repeat.

Leg Stretch & Lunge

Stand in front of the couch. Place one leg on the floor and on the couch. Bend the knee of the supporting leg in a deep lunge and rise back up. Repeat for the other side.