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The New Year often comes with resolutions, and weight loss tops many people’s lists. But what if you could shed those extra kilos while watching your favourite TV shows? Yes, you read that right! By adding some simple yet effective exercises during your binge-watching sessions, you can stay active and make progress on your fitness journey. But what are these exercises that can be done while sitting on a couch? We have listed four easy-to-do exercises to lose weight from the comfort of your living room.

How It Helps:

Elevated push-ups target the chest, shoulders, triceps, and core muscles, offering a toned upper body and improved strength.

How to Perform:

- Find a sturdy piece of furniture like a coffee table or the edge of your sofa.

- Place your hands shoulder-width apart on the elevated surface, keeping your arms straight but not locked.

- Step your feet back so your body forms a straight line from head to heels.

- Lower your chest toward the surface by bending your elbows, keeping your back flat.

- Push back up to the starting position.

- Perform 10–15 repetitions for 3 sets.

Tips:

- Keep your core engaged to avoid sagging hips.

- For a challenge, try alternating between elevated push-ups and floor push-ups during breaks.

How It Helps:

This exercise focuses on your glutes, quads, and hamstrings while improving balance and stability.

How to Perform:

- Sit on the edge of a sturdy chair or low box.

- Lift one leg straight out in front of you, keeping it off the ground.

- Push through the heel of your planted foot to stand up while keeping the other leg elevated.

- Slowly lower yourself back to the seated position without using your elevated leg for support.

- Repeat 10 times on each leg for 3 sets.

Tips:

- Start with a higher chair or box if you find the movement too difficult.

- Keep your back straight and avoid leaning forward excessively.

How It Helps:

Seated twists are excellent for engaging the oblique muscles and improving core strength.

How to Perform:

- Sit on the edge of your sofa with your knees bent and feet flat on the floor.

- Lean back slightly while keeping your back straight and chest lifted.

- Clasp your hands together or hold a light object, such as a water bottle or small pillow.

- Twist your torso to the right, bringing your hands toward the side of your body.

- Return to the centre and twist to the left.

- Perform 15–20 repetitions on each side for 3 sets.

Tips:

- To increase the intensity, lift your feet off the ground while twisting.

- Maintain controlled movements to maximize the core workout and avoid straining your lower back.

How It Helps:

Leg lifts strengthen your lower abs, hip flexors, and thighs, helping you tone the lower body.

How to Perform:

- Lie flat on your back on a comfortable surface, such as a yoga mat or carpeted floor.

- Place your hands palms down under your hips for support.

- Keeping your legs straight, lift them off the ground until they form a 90-degree angle with your torso.

- Slowly lower your legs back down without letting them touch the floor.

- Perform 10–15 repetitions for 3 sets.

Tips:

- Breathe out as you lift your legs and inhale as you lower them.

- Keep the movement slow and controlled to engage your core effectively.

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