Workout At Home: Use Your Bed, Sofa And Chair For These 5 Simple Exercises At Home

With lockdown 4.0 underway, the fitness freaks among us must be remembering those days when they could head to the gym every day for their daily exercise. The past couple of months, however, have completely upended our schedule. We all have been working from home, which means we can do anything possible at home. Right from cleaning, cooking, washing, we can even workout from home without any fancy gym equipment. Many of us will likely think twice about going to the gym for quite some time. Experts from Flipkart help us plan an intense workout session by using your bed, sofa and even chair. 

Did you know that your furniture can also make for great gym equipment? Here’s how these three furniture pieces in your house can give you an intense workout experience: 

EXERCISES WITH SOFA

Tummy Tucks 

Toning the abs is an essential part of any workout regime. Sit on the edge of the sofa with both hands placed just beside your hips. Maintain a straight spine, bend both knees at 90 degrees and lift your heels off the floor (as shown in the picture). Brace your abs tightly inwards then inhale. You have completed the first step! Now, hinge back as far as you can without curving your back. Exhale, take both knees up to hip height (make sure your back is still straight). Bring your legs down, tap your toes back on the floor, holding the hinge position with your upper body.

TIP: Repeat this up to 20 times in a row, exhaling each time you lift your legs. You are done with your abs workout!

Also Read: Tips To Avoid Injuring During Online Workouts

Inclined Mountain Climbers

Now that you are all warmed up, it is time for a cardio workout. Face the sofa and place your hands on the seat. Align the palms with the shoulders while keeping your arms straight and extended. Slowly stretch your feet back into a plank position and brace your abs in tightly. In a quick and controlled motion, draw your knees alternately towards your chest (as shown in the picture). Make sure you are keeping your shoulders steady.

EXERCISES WITH BED

Triceps Dip

To strengthen the triceps, sit on the edge of the bed with both palms pressed into the edge just beside your hips. Then lift your hips off the bed while keeping your back close to it (as shown in the picture). Lower your hips towards the floor while bending your elbows (don’t let your hips touch the floor, though). 

TIP: Now, reverse the process and press out of the dip by extending your arms and lifting the hips slowly. Repeat this exercise 20 times.

EXERCISES WITH CHAIR

Single-Leg Stand Up

Start by standing close to the chair but facing away from it. Next, draw your right knee up towards your chest and hold onto it with both hands. Then bend your left knee to slowly lower yourself into the chair while still holding your right knee. Stand back up, holding your knee the whole time. Follow this process 10 times for each leg.

Also Read: 5 Forms Of Pilates Exercise and The Difference Between Them

Decline Push-Up

Now that we are done with abs and lower body workouts, it is time to focus on the upper body. Decline push-ups are excellent for building strong upper chest muscles. Start by resting your toes on the chair seat while placing your hands on the floor. Now extend your body away from the chair so that your knees are straight. Make sure your arms are extended as much as possible, vertically. Next, bend both your elbows and lower your body towards the ground, while maintaining a straight spine. In slow and controlled motion, straighten your elbows and bring your body back to its original position.

TIP: Repeat this exercise 20 times. These simple, basic exercises should hold us in good stead till our world and our lives get to near-normal levels.

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