Sofa Squat
Sit on the edge of sofa with feet hip-width apart. Make sure your knees are aligned directly over your ankles. Stand, place hands on hips, and squat down to sit on the sofa letting your bottom hover above your seat for a count of 3 before pushing back up. Do two sets of 15 reps.
Chest Challenge
Place hands shoulder-width apart on edge or on the arm of sofa, walk feet back so legs are straight and you’re up on your toes. Bend your elbows and lower your chest towards the sofa. Push back up. Do 20 reps, rest and repeat.
Tum Toner
Sit tall on the sofa with hands behind head. Keeping your back straight, lean back slightly from the waist so that you form a ‘V’ shape between chest and thighs. Bring your knees up towards your chest and use your stomach muscles to slower lower them to the floor, or as low as you can go without your back arching. Try 2 sets of 15 reps.
Sofa Split Lunge
Stand in front of the sofa and extend your left leg back, resting the ball of your foot on the sofa. With hands on hips, bend right knee to 90 degrees, not letting your knee go past your toes. Press through heel and return to start. Do 15 reps, switch legs, and repeat. Do two sets.
Sofa Scissors
Lie on your back on the sofa with legs in the air at a 90° angle above hips. With elbows bent and arms supporting your head, lift head and shoulders off the sofa. Keeping stomach pulled in to prevent your back from arching, slowly lower one leg down towards the sofa and lift it up again before switching legs so you’re ‘scissoring’ your legs. Repeat for 30 seconds, rest and repeat.
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