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12 Couch Exercises That Melt Fat Faster Than Going to The Gym


If you don’t have a gym membership, these couch exercises can help you burn fat and deliver a great workout. You don’t need to travel to the gym to use weights or any equipment, you just need your couch to get started. Many of us have been stuck at home due to the pandemic, and with gyms closed, we had to get creative. Some people started using bags of rice as weights, or even their dogs!

In this exercise, you will use your sofa as weight, a squat bench, a gymnastic mat, and more. Best of all, the exercises will give you a full-body workout, so you’ll feel the burn! If you’re ready, we’ll go over the various activities below, step by step.

These 12 couch exercises help melt the fat

If you want lose weight, improve your heart health, feel great, try these moves.

1 – Side Lying Leg Raising Chair Exercise

How to do it:

  • First, lie on your right side, with your legs stacked on top of each other. Place your left hand on your hip.
  • Use your right arm to keep your chest elevated and support the rest of your body. Make sure not to lean forward or backward.
  • Keeping your body stable, raise your left leg as high as possible and then lower it.
  • Repeat this for 10 seconds, then switch sides. Redo the exercise with your right leg.

2 – Squat exercise on the couch

How to do it:

  • Stand in front of your sofa with your feet shoulder-width apart. Keep your chest up and your back straight.
  • Later, squat down until your butt hits the couch, stand up and squeeze your glute muscles.
  • Repeat for ten repetitions. You can make this more challenging by adding weights or doing multiple sets.

3 – Split Stride Couch Exercise

How to do it:

  • Stand in front of the sofa and place your right foot on the edge of the cushion. Keep your head parallel to the ground and your back straight. Keep your hands stretched out beside you for balance.
  • Lunge with your left leg, lowering yourself as low as you can. Make sure you don’t bend your knee over the ankles.
  • Do this for 10 seconds, then repeat with the other leg.

4 – Russian Twist Couch Exercise

How to do it:

  • Sit on the edge of the sofa with your spine straight and grab a pillow. Keep your legs straight in front of you, parallel to the floor.
  • Roll from side to side for 10 seconds. Make sure to rotate your body at least 90 degrees while rotating for the best results.

5 – Sofa exercise on leg scissors

How to do it:

  • Sit on the sofa, resting your upper back against the cushion. Stretch your legs out in front of you.
  • Rest your hands on the couch for balance and swing your legs up and down in a scissor motion. Make sure your feet are off the ground.
  • You should feel this in your abs and upper thighs. Repeat for 10-15 seconds.

6 – Front couch squat couch exercise

How to do it:

  • Go to one end of the couch and squat down.
  • Bend over and lift the couch, keeping your chest lifted and your head parallel to the floor.
  • Lower the couch back down, squatting as low as possible. It should feel like you are sitting in a chair.
  • Squeeze your glutes as you go up. Repeat for 10 to 15 repetitions.
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7 – Side Stride Sofa Exercise

How to do it:

  • Stand in the middle of your couch with your feet together and your hands at your sides.
  • Lunge to the right, keeping your back straight and your head up.
  • Do lunges until you touch the couch, then return to the starting position.
  • Then lunge to the left, repeating the exercise for 10 seconds.
  • Put your hands together as you jump in and make sure you don’t sit on the couch. You want to touch it at the top of the lunge just barely.

8 – Squat jump on the couch

How to do it:

  • Stand in front of your sofa with your feet shoulder-width apart and your back straight. This is like a normal squat, except that you are jumping when you get up.
  • While squatting, raise your hands in front of your face.
  • Then when you return, quickly lower your arms to give yourself momentum as you jump.
  • Repeat for 10 seconds.

9 – Buttock Bridge Couch Exercise

How to do it:

  • Lie on the couch with your knees bent and your feet flat on the couch.
  • Keep your hands at your sides and then lift your hips until they form a straight line with your knees and shoulders.
  • Hold the bridge for a few seconds and squeeze your glutes at the top.
  • Then lower your hips back to the starting position.
  • Repeat for ten repetitions.

10 – Cross-legged couch exercise

How to do it:

  • Rest your elbows against the edge of the sofa. Keep your feet in front of you, bend your knees and cross your left leg over your right.
  • Then dip your butt and hips as deep as you can. Repeat for 10 seconds, then switch legs.

11 – Donkey Kicks

How to do it:

12 – Side Plank Sofa Exercise

How to do it:

  • Rest one arm on the couch on the couch. Keep your other arm at your side or raised above your head.
  • Next, stack both legs on top of each other, lifting your hips. Hold for ten seconds and repeat on the other side.

Final thoughts on how these twelve couch exercises can help melt the fat

If you don’t have access to a gym, these couch exercises are a great alternative! You can do just about anything you would do at home in a gym. Plus, it’s free and you don’t need any fancy equipment to get started.

Exercising regularly helps you achieve the following results:

So do that exercise from the comfort of your home. If you try these exercises, let us know how you like them in the comments!


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