The sofa can be a great friend or also a bit of an enemy, depending on how we look at it. So since it is best to have friends in this life, we let ourselves be carried away by everything that this piece of furniture can do for us. So instead of sitting on it, we are going to train at home thanks to him.
It can serve as a support to carry out all those exercises that help keep our body in shape. From now on you will surely look at it with different eyes, and it is no wonder. Excuses to train and not leave the sofa aside will no longer serve you. Do we start with our routine?
Squats: A classic for training at home
We always mention them but it is for a reason. We know that it is one of the simplest exercises a priori, because we can always add difficulty and also perfect to do at home and anywhere else whenever we want. For all this, we are going to make them with our sofa and for this, we have to stand up, as if we were going to sit down but we will only touch a little and get up again. You can start by doing 10 to 0 squats.
Tones buttocks and abdomen
Since we are with our favorite sofa, we are going to make the most of it. For this, nothing like trying tone fundamental parts of the body such as the buttocks or the abdomen. To do this, we lie down but only resting the part of the scapulae on the sofa. Legs bent and feet firmly on the ground. Now you will raise a leg that will continue to be bent towards the chest and when you lower it, the body will also lower, but without actually sitting on the floor. A kind of balanced but controlled, so that the abdomen also does its job.
Pushups
While squats are basic, pushups are not far behind. You can place your arms on the sofa and you already know that the rest of the body goes straight back. Now it is about going down while flexing the arms. But we will always control the balance and also the movement itself. To make it more complicated, when you go up in level, you can put your feet on the sofa and your hands on the floor to perform the push-ups in an inverted way.
Pulls Up or chin-ups
Yes, we already know what pull-ups are like, but in this case we are going to vary them a bit. Because you will have to lie on the floor face down and for this, it does not hurt to put a towel or something similar that slides perfectly. Then, you will hold on to the base, the legs or the ends of the sofa, depending on how it is. What you have to do is slide your body, helping you with your arms back and forth. As if you were going up and down but horizontally.
The planks on the sofa to train at home
Another exercise that will strengthen the whole body is the plank. Although it is true that they are quite hard for the vast majority, it is one of the best ways to tone the whole body because everyone is involved in an exercise like this. We will rest on the forearms and in this case, you will surely be a little more comfortable. In the same way, you can do the side planks, on each of the arms and in all of them always the body stretched backwards, resting on the tips of the fingers.
Backgrounds from the sofa at home
In this case, we are going to sit on the floor. Legs may be bent or slightly stretched. We have to put our arms backwards, on the sofa because the palms of the hands will be the ones that make force, as well as the arm to be able to raise and lower the body. Remember to place your elbows in line with your shoulders. Shall we start training?