Obesity

Couch Workout for the Abdomen

One of the greatest banes present day life could be cursed with is obesity. According to the Centers for Disease Control and Prevention, about one-third or 33.8 percent of the population in America is obese. More than half the nation is overweight. The most prominent sign of obesity is a bulging mid-riff. Abdominal fat, aesthetics apart, acts like an endocrine organ and secretes hormones which can be detrimental to cardiovascular health.

A large part of it is attributed to the sedentary lifestyle people are used to in present times. A large part of the day would be spent at work where majority of people would be manning their stations. At home the center of activity would be around the couch, in front of the television. Hence, it could be well understood how the term couch potato was coined.

The objective is to do away with the term couch potato and embrace the term couch workout. Yes! A lot of exercises could be planned around the couch and with the aid of it. As many noted trainers would opine, any sort of activity helps. So in this article, we would focus on certain work out drills which can be done in your living room while catching your favorite show on the telly. In this article, we are going to focus on workouts that could be done for the abdomen using the couch.

Couch Workout for the abdomen

Knee ups

Sit on the edge of the couch with hands resting on it for balance. Lean a little backwards and bring your feet together. Fold your knees and try bringing them towards your chest. Contract your abdominal muscles while you are at it. Each set should have about 20 repetitions. Increase the number of sets gradually.

Knee Ups and Leg Raises

Leg Raise

Lie down on the floor in front of the couch. The top of your head should face the base of it. Hold on to the frame at the base and bring your feet together. Start elevating your legs and try making a ninety degree angle with the floor. Bring your feet down and without touching the floor raise them again. Suck in your tummy muscles every time you raise your legs and keep them tight while lowering them. Each set should have about 20 repetitions. Increase sets as you get used to the routine.

Cycles

Use both your legs and move them in a pedaling motion. Do not forget to contract the abdominal muscles during the exercise.

Cycle and Reverse crunch

Reverse Crunch

: This focuses on the lower abdominal muscles. With your hands holding the base frame of the couch, fold your legs with feet together. The knees should be bent to 90 degrees. Contract the mid riff and try curling the hips off the floor. In a curled up position, the legs face upwards almost towards the ceiling. The idea is to work out the lower abdominal muscles and bring about the movement rather than swinging the hips and creating the momentum. Again, a set should include 20 repetitions.

Leg on Couch Crunches

Unlike the above, this exercise focuses on the upper abdominal muscles. Still lying on the floor, turn around and face the couch. Place your legs on the couch. Put your hand on the back of your head. Now contracting the muscles of the middle try bringing your upper torso toward your knees. Do the same drill 20 times to complete a set.

Leg on couch crunches and Cross Crunch

Cross Crunch

This is an extension of the former exercise which targets the obliques. In the same position of the crunch before, try twisting your torso and bringing your right elbow towards your left knee and left elbow toward your right knee. With 20 repetitions in each set, increase the number of sets whenever you are ready for it.

This particular couch workout is quite intense. A few minutes of rest can be included in between the exercises.

Leave a reply

Your email address will not be published. Required fields are marked *