The Couch Workout You Can Do During Commercial Breaks

Whether you’re traveling or just don’t feel like leaving the house, this quick couch workout will tone up your arms, abs, legs and butt!

Who said your couch is only for lounging? Grab the edge of a couch and sneak in this safe and effective workout. It’s the perfect sequence for when you’re stuck in a hotel room or want to workout from the comfort of your home.

These exercises are suitable for all levels, and modifications are included to make them even easier for beginners.

Looking for an easy way to get started working out?
Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here!

To do the full couch workout circuit, go through each of the eight exercises in succession. One quick set will suffice if you are tight on time!

If you want a more challenging workout, simply repeat the circuit a second or third time.

All you need is a couch or low, level bed, and a few pillows for support.

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The Couch Workout

Incline Push-ups | 8 reps

1. Place your hands on the edge of the couch or bed, about shoulder-width apart.
2. Walk your feet back until your body forms a straight plank.
3. Tighten your core. Then inhale as you bend your elbows, lowering your chest down towards the couch.
4. Exhale as you as you press back up to the starting position. Make sure to keep your head and neck in line at all times.
5. Repeat for 8 reps.

Knee Tucks | 8 reps

1. Sit on the edge of the couch.
2. Place your hands just behind your butt and lean back at a 45-degree angle.
3. Relax your shoulders and keep your chin up.
4. Exhale to lift your knees towards your chest, then inhale to extend your legs and point your toes out in front of you. Beginners can start by extending one leg at a time.
5. Repeat for 8 reps.

Lying Leg Circles | 5 circles in each direction

1. Sit on the edge of the couch or bed.
2. Lie back and use a pillow to support your head.
3. Lift your legs straight in the air and point your toes.
4. Draw a large clockwise circle in the air with your toes. Beginners can start by making smaller circles.
5. Complete five clockwise circles, then rest for a few breaths.
6. Complete five circles in the counterclockwise direction.

Flutter Kicks | 20 reps

1. Sit on the edge of the couch.
2. Place your hands just behind your butt and lean back at a 45-degree angle.
3. Relax your shoulders and keep your chin up.
4. Extend your legs at a 45-degree angle (or higher for beginners).
5. Point your toes and flutter your legs up and down about 3 inches in a quick, swimming-like motion.
6. Keep your core muscles tight as you flutter. Complete 20 reps (counting one up-down as a single rep).

Couch Tap Squats | 12 reps

1. Stand about 4 inches in front of the couch with your feet shoulder-width apart.
2. Reach your arms out in front of your chest.
3. Inhale as you sit down and back to tap your butt to the couch.
4. Exhale to press your heels into the ground and rise up, flexing your legs and butt at the top.
5. Complete 12 reps.

Side Plank T-Rotations | 5 reps per side

1. Start in a plank position with your hands on the edge of the couch.
2. Exhale to lift one hand and reach your palm towards the ceiling, forming a “T” shape. Allow your hips and feet to rotate to face the front.
3. Inhale to return to plank.
4. Complete 5 reps on the same side.
5. Take a 10-second rest, then do 5 reps on the other side.

Couch Dip + Toe Touch | 10 reps, alt sides

1. Sit on the edge of the couch with your hands on the edge, just beside your butt.
2. Press your arms straight, then walk your feet forward just until your butt lifts off the edge.
3. Inhale to lower down, forming a 90-degree bend with your elbows.
4. Exhale to press back up to straight arms, then touch your left foot with your right hand.
5. Do another dip, then rise up and touch your right foot with your left hand.
6. Continue alternating reaches after each dip.
7. Complete 10 reps per side.

Feet Elevated Crunch | 12 reps

1. Lie down on the ground with your legs propped up on the couch, with a pillow underneath your lower back for comfort.
2. Lift your arms straight up, with fingers pointed towards the ceiling. Beginners can keep their hands behind their head for extra support.
3. Engage your abs and inhale to lift your shoulders a few inches off the ground, pointing your fingers towards the couch.
4. Exhale as you lower your shoulders back to the floor, keeping your abs engaged.
5. Complete 12 crunches.

(Your Next Workout: The Pull-Up Workout You Can Do At Home – No Bar Needed!)