Calorie Banana


11 Sep

Easy Moves to Get You Up and Off Your Cushions

On days where you’re tired and feel you deserve a break, there is literally nothing better than getting your feet up on the sofa, kicking back, and relaxing in front of the TV for the night. If however, the aforementioned scenario sounds like your typical evening routine, you could be at risk of being classed as a couch potato.

Couch potatoes spend far too much time leading a sedentary life, they often eat the wrong foods, and they don’t get anywhere near enough exercise. Needless to say, their waistlines expand on a daily basis, and their health suffers hugely. If your workout motivation is non-existent, take a look at the following exercise guide, as we will now provide you with some simple exercises you can perform in the comfort of your own home.

Push Ups

push upsPush ups are some of the best exercises you could ever wish for in regards to building up your chest. Push ups target your pectoral muscles, as well as your deltoids, your core, and your triceps. What’s more, if you adjust your arm placement and bring your hands closer together, you can place an even greater emphasis on developing your triceps. You can do them pretty much anywhere, including your own front room. For those with weak wrists, use push up grips to lessen stress.

To perform push ups:

  • Begin by getting down into a plank position
  • Place your palms slightly wider than shoulder-width, and straighten your arms so that they are now fully extended.
  • Slowly lower your chest downwards by bending your arms, until your elbows form a 90 degree angle.
  • Try to get your chest as low to the ground as possible, hold for a second until you feel a deep stretch in your chest, and return to the starting position.
  • Perform 4 sets of 10 – 15 reps in total

Knee Raises

knee raisesFor those looking for workout motivation to help them lose weight, knee raises are ideal as they’re a great form of cardio.

To perform knee raises:

  • Begin by standing up straight and engaging your core.
  • Next, hold your palms out in front of you so that they face the floor, roughly at chest height.
  • Then, as quickly as you can, try to bring your right knee, and then your left knee, into the air so that you touch your palms.
  • Perform 4 rounds of as many knee raises as possible in one minute, so a total of 4 minutes.

Bodyweight Squats

bodyweight squatsSquats do not need to be performed in a gym, with a heavy barbell. You can actually perform squats with just your own bodyweight for resistance. Bodyweight squats are great compound exercises that work multiple muscle groups in your legs, whilst burning calories in the process. For the couch potato, they are also ideal because again, they can be done anywhere, with no equipment needed.

To perform bodyweight squats:

  • Start off by finding a small open space and stand with your feet slightly wider than shoulder width, with your toes pointing to 11 and 1 on an imaginary clock face.
  • Stand up straight, keep your head up, cross your arms and place your right palm on your left shoulder, and your left palm on your right shoulder, and slowly bend your knees and squat down, keeping your head straight as you do.
  • Squat as low as you can, hold for a second, and return to the starting position.
  • Perform a total of 4 sets of 10 reps.



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