Men's Articles

Couch Potato Workout


Both feet find themselves on the couch but only momentarily with this upper and lower body integration exercise.

Preparation

  • In front of your couch and with bare feet, set yourself in the following push-up position.
  • Bring your hands directly under your shoulders.
  • Stack your shoulders, elbows and wrists in one vertical line.
  • Tuck your toes under and go onto the balls of your feet.
  • Lift your belly to the spine.
  • Set your eyes on a spot between your hands.

Movement

  • Holding this firm position, breathe steadily and easily.
  • Maintaining a strong back, feel the strength running through the thighs as you lift and squeeze the front of the legs.
  • Continue to maintain this human bridge as you gently and slowly lift one foot away from the floor to tap the couch behind.
  • Return foot to the ground in a controlled and strong manner before you repeat with the other foot.

Exercise Tip

This is a physically challenging exercise, especially if you do not possess a lot of upper body strength yet. What is more challenging than this pose however is what happens inside your head. Are you calm or are you resisting? Stay calm and breathe more to struggle less. Perform between 5-15 repetitions of each foot tap. Continue this pattern as many times as your body allows without strain or losing good exercise form, to a maximum number of 3 x 5-15 repetitions.

"Triangle Time-Out"

Take time out to lossen the kinks and sculpt your legs, hips and butt with this couch-assisted triangle pose.

Preparation

  • Stand back-to-back with your conchs squaring your hips and chest facing forward.
  • Give yourself a wide base by facing one foot forward while pointing the other out to the side wall.
  • Slowly bend the knee facing the side wall and float your arms to shoulder level.
  • Both arms should be directly aligned with both legs.
  • Check your heels - they should still be in one line. Widen your base further, dipping your hips down, and stacking the bent knee over the ankle.

Movement

  • As you inhale, straighten the bent knee on the same line as your foot.
  • Tilting your tailbone/pelvis, reach down and grab your shin with one hand.
  • Bring the other arm up to the sky.
  • Your arms should now form a straight line. Keep legs straight and steady.

Exercise Tip

If you can easily maintain a strong base while reaching down to the shin, you can lower your hand down towards the ankle and eventually the floor. Aim to experience the above pose over 1-3 minutes before switching and performing the above sequence on the other side of the body.

 

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