7 Body-Sculpting Exercises You Can Do Watching TV
Carving out time to drive to the gym and sweat for an hour is hard, especially when the choice is between the gym and your favorite TV show. With this workout, you don’t have to choose! (Photo: Kelsey Tucker/DescribeTheFauna.com)
The easiest way to sneak in your next bout of exercise is to do these exercises during the commercial breaks. This workout might even replace those salty or sweet treats you eat while lounging on your comfy sofa. At the very least, it’s a great way to get your blood pumping while you distract yourself with some entertaining television.
(Photo: Kelsey Tucker/DescribeTheFauna.com)
How to stay fit, watch your favorite shows, and maintain your busy schedule? It’s 100% possible with these moves.
1. Lateral Band Walks If you suffer from knee pain, this exercise helps in developing the muscles that stabilize your knees and hips. Not only is it a fun version of a squat, but you’ll also strengthen the muscles that prevent lower-body injuries. Personal trainer and regional manager for Crunch Fitness in San Francisco Tim Rich says, “We have all heard the old saying ‘use it or lose it.’ Sitting causes the glute muscles to atrophy. Introducing lateral band walks activates the valuable fibers and stabilizes the hips.” Since we walk in just one plane of motion, lateral band walks assist the muscles we use walking in all planes of motion.
HOW TO DO THEM: Start with a resistance band fastened two to three inches above your knees with a tension that is comfortably challenging. Set your feet hip-width apart, drop your body down into a squat position as if you were sitting in a chair and step your right foot to the side in line with your other foot. Step together and repeat. Incorporate three sets of 15 reps going each direction.
Related: Get Gorgeous Glutes in 15 Moves
(Photo: Kelsey Tucker/DescribeTheFauna.com)
2. Plank Twists When was the last time you felt your core being really challenged? You have to push your body for it to change and this exercise is one you can do anywhere. Start by planking every commercial break for 45-second intervals until the commercials end.
HOW TO DO THEM: Place your body in push-up position, hands shoulder-width apart, and drop down to your elbows one at a time. Start to turn your whole body to the right with your right arm in the air. Return to forearm plank and twist to the left side with your left hand in the air. This move targets the obliques, which will provide the definition your abs have been waiting for.
(Photo: Kelsey Tucker/DescribeTheFauna.com)
3. Squat Jumps Squat jumps performed three times per week in combination with healthy eating and cardio will not only train your body to move with more power, but it will also make your glutes look their best, too.
HOW TO DO THEM: Start with your feet hip-width apart and squat down no lower than if you were sitting in a chair. Jump up and use your arms to help generate momentum by throwing them into the air when you come off the ground and back down as you land. Make sure you push off your heels when jumping.
(Photo: Kelsey Tucker/DescribeTheFauna.com)
4. Glute Bridges Target your glutes with this simple-yet-effective exercise. Do two sets of 25 reps to start feeling confident and defined in your skinny jeans.
HOW TO DO THEM: Start on your back with both knees bent and feet flat on the floor about hip-width apart. Push into your heels and lift your hips off the ground as high as you can without straining your back or neck. Slowly lower back down without letting your body touch the floor again. Focus on pushing off of the heels of your feet to isolate your glutes instead of bringing more quads into the movement. You can also lift your toes off the ground to target your shins and prevent shin splints.
(Photo: Kelsey Tucker/DescribeTheFauna.com)
5. Single-Leg Push-Ups What could be better than working your upper body and core at the same time? Tone from head to toe in a variation of the classic push-up by lifting up opposite legs as each rep is performed. “By boosting the intensity of the push-up, you are creating instability and are forcing the core to work harder,” says Peak 20 Workout founder Natasha Linton.
HOW TO DO THEM: Begin in a plank position with your body in a straight line from head to feet. Keep your back flat and lift one leg a few inches off the ground. Inhale as you lower your body into the push-up position (chest to the floor) and exhale as you push to the top of the movement, keeping your leg lifted the entire time. Start with three sets of five reps on each side.
Related: 5 Common Post-Workout Mistakes
(Photo: Kelsey Tucker/DescribeTheFauna.com)
6. Curtsy Lunge This move will give you legs that turn heads and create a long and lean look. The curtsy lunge is performed just as the name implies and targets your glutes and quads. All it takes is three sets of 30 reps three times per week — your jeans will thank you.
HOW TO DO THEM: Starting with shoulders back and core engaged, drop your right foot diagonally behind your left foot and alternate sides. Make sure your front foot is pointed straight ahead. Place your hands on your hips and make sure your knee is dropping down far enough so that your front thigh is parallel to the floor and your knees are forming 90-degree angles. Check your form to ensure your front knee doesn’t move past your toe. Return to standing and repeat on the other side.
(Photo: Kelsey Tucker/DescribeTheFauna.com)
7. Lunge Jumps If you’ve been spending hours on monotonous cardio equipment, this is your game changer. Start seeing twice the results in half the time. Brett Hoebel, creator of the 20-Minute Body and trainer on NBC’s “The Biggest Loser” season 11, says, “Lunge jumps are a form of plyometrics, which are great for revving up your heart rate and metabolism, especially when using large muscles like the quads, hams and glutes. Make sure you land with your front foot flat to ensure less knee stress and more work on the booty. These are a great booty builder!”
HOW TO DO THEM: Start with your feet hip-width apart and bring one leg a few feet in front of the other. Bend both knees at a 90-degree angle into a lunge. With your arms by your side, swing both arms up as fast as you can and jump into the air while switching legs and landing on the opposite leg. Do three sets of eight reps in the middle of your strength-training routine.
The original article “10 Body-Sculpting Exercises You Can Do Watching TV" appeared on LIVESTRONG.COM.
By Holly Del Rosso
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