Exploring The Homebody’s Workout

laying downWe’ve all been there, lying on the couch, surfing channels, or binge watching some online series, when we’re suddenly interrupted by our guilty conscience, “You said you were going to the gym today!”. You contemplate leaving the comfort of your home, but alas you just can’t. There goes another day of feeling guilty, and another false promise made when you tell yourself, “I’ll workout tomorrow”. Well it’s high time we figure out a good work out for those of us who don’t want to get out. 

Here are some exercises that you can do while still remaining glued to the television. Most of these exercises won’t require you to get off of the couch, although it might be beneficial to your body and overall workout to move to the floor.

The best part of working out at home? You can stay in your underwear the whole time! It’s fantastic. Here are four easy workouts to help you burn calories, and feel less guilty when you decide to skip the gym:

Leg Lifts

Leg lifts are very basic, you might have even done them accidentally to heave yourself up to get a snack. Lay on your side, propping yourself up with your bottom elbow. Lift your legs in an up and down motion with toes pointed; create more resistance by flexing your feet. Do about 15-30 reps on one leg, and then switch sides. 

Flutter/Scissor Kicks

Lay flat on your back and place your hands under the small of your back. Lift your legs so only your butt is sitting on the ground, begin kicking up and down, rotating from large kicks to small kicks. Repeat this for 50-60 reps. Switch to criss-crossing your ankles, pointing your toes, lifting your legs to the ceiling and then back down to the ground. Repeat for 50-60 reps. You should be able to feel your buns and thighs burning. 

Chair (or Couch) Dips

For the next exercise, face backwards towards the couch, chair, or bed. Place your arms behind you so your elbows are locked straight, then lower yourself so your elbows are at a ninety-degree angle, and begin pushing yourself up and down. Repeat this exercise for 15-30 reps.


Although the plank might seem like the most energy exerting, if you’ve done the previous workouts, your heart rate and energy level should be a lot higher than when you started your couch potato workout. Begin with your stomach flat on the ground, and lift yourself onto your elbows, and the balls of your feet. First hold for 20 seconds. Drop. Hold once again for 40 seconds. Drop. Hold one last time for 60 seconds, and drop. Repeat this cycle 4-5 times. 

By now you should be feeling a little sweaty, and a lot better about yourself! Although these workouts aren’t necessarily burning the optimal amount of calories, it’s a great start to a consistent exercise routine and an equally great way to boost your confidence! 


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Used under Creative Commons Licensing courtesy of F Delventhal

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