JUST because you missed another day at the gym doesn’t mean you have an excuse to skip a workout.
Instead of settling in to watch a rerun of “Seinfeld,” you can use your couch – yes, your couch – in a simple, fun regiment to tone your muscles and burn a few calories.
“On those days you can’t get to the gym, this quick, 20-minute workout will get your couch-potato butt in shape,” says Antonio Sini, head trainer at Crunch Gym, Lafayette Street, who designed this special program for The Post.
But before hitting the cushions, it’s recommended that you consult a physician or certified trainer to see if these exercises are right for you. And remember this is not a weight-training workout – so don’t get too ambitious.
“Lifting your couch is ill-advised,” says Sini.
The following gives a whole new meaning to getting a workout on your couch.
* SIDE LEG LIFTS – 3 sets of 15 to 20 reps for both legs
Lie down on the couch on your side. Bend your bottom leg and keep your top leg straight. Put your top hand on your waist and use the other one to support your body. Lift your top leg as high as you can and lower it back down. Repeat. This exercise works the butt and the outer thigh.
* TRICEPS DIPS – 3 sets of 15 to 20 reps
Standing with your back to the side of the couch, place your hands behind you on the couch’s arm. Keep your elbows close to your body and your shoulders squared. Make sure your head and chest are up. Bend your knees slightly. Lower your body straight down until your elbows are bent at 90 degrees. Push yourself back up by straightening your arms. Repeat. This exercise works the triceps.
* DOGGIE KICKS – 3 sets of 15 to 20 reps for both legs
Stand facing the couch and put your knees on the couch’s bottom cushion. With your lower back straight, hold onto the back of the couch for support. Lift one leg up to the side keeping that knee bent. Straighten the leg out to the side. Then bring your heel back toward your butt, without lowering your leg. Do 15 to 20 side kicks before lowering your leg. This exercise works the glutes.
* BUTT KICKS – 3 sets of 15 to 20 reps for both legs
Stand facing the couch and put your knees on the couch’s bottom cushion. Grab the back of the couch for support. Kick one leg straight behind you and bring it back in. Repeat. This exercise works your hamstrings and glutes.
* STEP-UPS – 3 sets of 15 to 20 reps for both legs
Place one foot on the couch’s bottom cushion. Hold the back of the couch for support. Put your weight onto the leg that’s on the cushion and stand up on that leg, keeping the other one suspended in the air. Then lower yourself until your free leg touches the ground. Repeat. This exercise works the quads and the glutes.
* CRUNCHES – 3 sets of 15 to 20 reps
Lie on your back on the floor with your feet resting on the bottom cushion, the arm or the back of the couch and with your knees bent at a 90 degree angle. Place your hands across your chest. Looking up at the ceiling so you don’t round your back, sit up until your chest reaches your knees. Then lie back down. Repeat. This exercise works your abdominals.
* HAMSTRING RAISES – 3 sets of 15 to 20 reps for both legs
Lie with your back on the floor. Place one heel on the couch’s bottom cushion. Point the other leg straight up toward the ceiling. Rest both hands on the ground with palms down. Push your heel into the couch as you lift your butt off the ground. Slowly release and lower your butt back to the ground. Repeat. This exercise works the hamstrings.
* LEG EXTENSIONS – 3 sets of 15 to 20 reps for both legs
Sit on the couch with your knees bent at 90 degrees. Lift one foot off the ground and straighten your leg in front of you. Hold for 10 seconds, release and lower foot to the ground. Repeat. This exercise works the quads.
* SCISSORS – 3 sets of 15 to 20 reps
Sit on the couch with your back against the couch’s upper cushions. Extend legs straight in front of you. Open up legs like scissors and then close them. Repeat. This exercise works your inner thighs.
* MODIFIED PUSH-UPS – 3 sets of 15 to 20 reps
While on your knees, place hands, shoulder-width apart, on the couch’s arm or bottom cushion. Cross your ankles with your toes off the ground. Keeping your back straight and your elbows in, bring your chest to the couch and push back with your arms. Repeat. This exercise works the chest, shoulders and triceps.
* LOWER BACK EXTENSIONS – 3 sets of 15 to 20 reps
Lie with your hips across the arm of the couch and your arms straight out in front of you, holding onto the couch’s bottom cushion. Keeping your knees straight, squeeze your butt and raise your feet off the ground until your heels are level with the arm of your couch. Release and lower your feet gently back toward the ground. Repeat. This exercise works the butt and lower back.
* SIT SQUATS – 3 sets of 15 to 20 reps
With your back to the couch, stand 6 to 12 inches away from it. Keeping your back straight, slowly lower yourself until your butt touches the couch, then stand back up. Repeat in a fluid motion. This exercise works the quads and the glutes.
