Before you relax on the couch, consider fitting in this quick exercise routine right where you plan to unwind.
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For some, evenings are all about sinking into the couch and diving into the latest Netflix series. If that’s your scene, why not add a dash of exercise to your routine before hitting play? The beauty of this routine is you don’t even have to leave your seat.
While it might not have the vibe of a bustling gym, this workout does wonders for your core. Maintaining a strong core is crucial as you grow older. A stable core not only enhances balance but can also ease lower back pain, instilling confidence and promoting autonomy. Working in harmony with your hips, spine, and pelvis, your core plays a pivotal role in daily movements like walking, standing, and other routine activities.
We consulted with Domenic Angelino MS, MPH, CSCS, CPT, a fitness specialist educated at Brown University, known for his expertise in both the psychological and physiological realms of exercise science. He shared a seven-minute couch workout that rebuilds core strength with greater efficiency than traditional planks, especially for those over 60. And once you’re done, Netflix awaits as your reward!
Angelino highlights that a seven-minute couch workout is particularly advantageous for individuals aged 60 and above, as it is significantly easier to maneuver into than a floor exercise.
“Couch workouts provide a lower barrier way to get a workout in,” he explains. “They make it easier to do versions of traditional core exercises that are less intense, which can be helpful if you haven’t worked out in a while and need to strengthen your core more before moving on to a more traditional, fuller range of motion core work. Over time, as you get stronger, it can be helpful to eventually transition to floor-based core work, as it becomes safe and realistic for you to do so. It’ll help you continue progressing long-term.”
Workouts this speedy are typically very dense, since you’ll fit an entire session into just seven minutes. Angelino says rest periods are brief and the routine itself should emphasize low-range-of-motion ab exercises that involve rotating or bending your torso.
“These are the ones that will most directly target your core,” he tells us.
So, with this feedback in mind, here’s a sample routine to consider.
Seated Oblique Twists
[embed]https://www.youtube.com/watch?v=_cD9f078WQ4[/embed]
- Begin by sitting tall with your feet flat on the couch and hands clasped together in front of your chest.
- Slowly twist your torso from one side to the other while maintaining steady hips.
Alternating Seated Knee Lifts
[embed]https://www.youtube.com/watch?v=GXPCSeFYJPI[/embed]
- Begin by sitting tall toward the edge of the couch with your feet flat on the floor.
- Place your hands on the edge for support.
- Lift one knee toward your chest, then lower it, bracing your abs and maintaining a tall spine.
- Switch sides.
Seated Cross-Body Crunches
[embed]https://www.youtube.com/watch?v=1YErKBxd4gk[/embed]
- Begin by sitting toward the edge of the couch with your hands behind your head and your feet flat on the floor.
- Bring your left knee up while rotating your right elbow toward it.
- Return to the start position.
- Switch sides.
Seated Lean-Back Holds With Core Bracing
[embed]https://www.youtube.com/watch?v=hlp5stLkc4k[/embed]
- Begin by sitting toward the edge of the couch, feet flat on the floor, hip-distance apart.
- Activate your core while keeping your spine long and your shoulders relaxed.
- Cross your hands in front of your chest.
- Slightly lean back from the hips, holding for a moment at the back of the lean, feeling your core fire up.
- Use control as you return to a tall seated position.
Seated March With Reach
[embed]https://www.youtube.com/watch?v=5GYXSe0e2p8[/embed]
- Begin by sitting toward the edge of the couch, feet placed hip-width apart on the floor.
- Lift your left knee up to hip height while reaching your right arm overhead.
- Lower your left foot and right arm.
- Then, lift your right knee up to hip level while raising your left arm overhead.
- Lower your right foot and left arm.
- Maintain solid posture as you continue to “march” and lift the opposite arm overhead.
Couch Dead Bug
[embed]https://www.youtube.com/watch?v=o4GKiEoYClI[/embed]
- Begin by sitting on the floor with your back against the couch.
- Place both feet on the ground and your arms at your sides.
- Brace your core.
- Lift one knee to tabletop while extending the other arm overhead.
- Use control to return to the start position.
- Switch sides, and continue to alternate.
Seated Crunch Pulses
[embed]https://www.youtube.com/watch?v=lbUY9SbHngE[/embed]
- Begin by sitting near the edge of the couch.
- Place your feet flat on the floor, hip-distance apart.
- Cross your arms in front of your chest or place your hands at the back of your head.
- Brace your core and sit tall.
- Slightly lean your torso back until you feel your abdominals engage.
- From here, do small crunching pulses by lifting your chest a couple of inches forward.