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The sofa workout
continued from page 1
Tummy
Sit tall with your legs and feet hip-width apart and your knees bent. Tilt your pelvis upwards, breathing out as you pull the tummy muscles in towards your spine. Keep your chest lifted and your shoulders relaxed. Hold for a count of six. Inner thigh
Sitting on the floor with your back straight, place the soles of your feet together. Keep your chest lifted and place your arms along your inside thighs. Allow your knees to flop apart. Use your arms and hands to press your thighs open and down until you feel a stretch along the inner thigh. Backs of the lower legs
Sit up straight with your legs, feet and knees hip width apart. Keeping the weight evenly distributed between both feet, lift your heels off the floor. Place your palms on your thighs with your elbows bent and push down as though you are trying to push your heels back onto the floor. Resist this movement with your legs. Once you have mastered this, lean forward and upwards slightly to add weight. Ankles
Sit on a chair with good posture, feet on the floor with your thighs together and knees bent. Your lower legs and feet should be several inches apart and slightly forwards. With your knees touching lift both feet off the floor and pull them backwards as though you were trying to make your heels touch your bottom. Hold for a second then brush them outwards along the floor and out in front of you lifting them as high as you can. Repeat ten times.
Sit tall with your legs and feet hip-width apart and your knees bent. Tilt your pelvis upwards, breathing out as you pull the tummy muscles in towards your spine. Keep your chest lifted and your shoulders relaxed. Hold for a count of six.
Sitting on the floor with your back straight, place the soles of your feet together. Keep your chest lifted and place your arms along your inside thighs. Allow your knees to flop apart. Use your arms and hands to press your thighs open and down until you feel a stretch along the inner thigh.
Sit up straight with your legs, feet and knees hip width apart. Keeping the weight evenly distributed between both feet, lift your heels off the floor. Place your palms on your thighs with your elbows bent and push down as though you are trying to push your heels back onto the floor. Resist this movement with your legs. Once you have mastered this, lean forward and upwards slightly to add weight.
Sit on a chair with good posture, feet on the floor with your thighs together and knees bent. Your lower legs and feet should be several inches apart and slightly forwards. With your knees touching lift both feet off the floor and pull them backwards as though you were trying to make your heels touch your bottom. Hold for a second then brush them outwards along the floor and out in front of you lifting them as high as you can. Repeat ten times.
Check out The Lazy Girl's Guide to a Fabulous Body
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