Get Fit__ Seven Moves You Can Do While Watching TV

July 28, 2015 | By

Even the most in shape people can’t resist a good Netflix binge. That’s why Cosmo teamed up with the Tone It Up girls to bring you seven ways to get toned while you watch TV. Katrina Scott and Karena Dawn have over 515,000 subscribers on their popular Youtube channel where they post tons of workout videos that you can do right in your living room.

Katrina admits to being addicted to HBO and Boardwalk Empire, and Karena loves The Bachelor, The Bachelorette, and The Voice. If you’re just as addicted to your own shows (we can't get enough Homeland and Game of Thrones) as they are, check out these seven exercises you can do while you watch. Make sure to do 10 to 15 reps on each side and repeat the sequence at least twice.

  1. Bottoms Up 

This first one is done by lying face down on your couch with your legs hanging off the edge. Point your toes, extend your knees and place both palms on the floor. From this position, squeeze your glutes to lift your heels towards the ceiling, then release, keeping your core engaged the entire time. You should feel this in your glutes and hamstrings.

  1. Tricep Dip Kicks

Sit on the edge of your couch with your palms on the cushion about hip-width apart and your fingers facing forward. Walk out your feet so that your butt is hanging off the edge, then bend your elbows behind you to lower your but toward the floor, lifting your left foot off the ground and extending your leg straight out. As you lift yourself back up, return your foot to the floor. You should feel this in your triceps and shoulders.

  1. Bicycles

Time for some ab work. Sit on the edge of your couch and lean back about 45 degrees, extending both legs in front of you. Clasp your hands in front of you with your elbows open to the sides. Then, bend your left knee and bring it toward your body, touching your right elbow to your left knee. Reverse arms and legs. You should feel this in your abs and hamstrings.

  1. Leg Lifts 

Lie on your couch on your right side with your head propped up on your arm. Extend both legs with your toes pointed, then engage your core to raise your left leg straight up toward the ceiling, and slowly lower back down. You should feel this in your outer thighs and glutes.

  1. Knee and Toe Touches 

This one is done by lying on your right side with your head propped up on your arm. Bend both of your knees and bring them forward 45 degrees with your toes pointed. Alternate touching knees while raising your toes and touching toes while raising your knees. You should feel this in your thighs.

  1. Split Squats 

You’ll have to get off the couch for this one. Stand a couple feet in front of your couch and bend your left knee, placing the top of your left foot on the edge of the couch. Bend the standing knee to lower your body toward the ground, then press into the standing heel to return to standing position. You should feel this in your quads, hamstrings, and glutes.

  1. Plank Walk 

Here’s a couch potato move to work your entire body. Start standing with the couch behind you and both palms on the ground outside your feet. Then, place both feet on the couch to come into plank position with your feet together. Next, step your left foot out and bring your right hand over to meet your left hand. Then, step your right foot out to meet your left foot as you step out with your left hand. Keep traveling in the same direction, then reverse when you reach the edge of the couch. You should feel this in your abs, arms and legs (basically your whole body!)

Via: Cosmopolitan

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