Watching TV is a nice way to pass the time, but exactly how much time is passing? You’ve likely experienced that point when even your TV notices how long it’s been, and sends a notification—are you still watching? Yes, streaming site, I know I’ve binged on three seasons of this show in an absurdly short amount of time, but I’m still here!
When it gets to the point of zooming through season after season, maybe it’s time to get active again. Next time you find yourself with a couple of 30-second ad breaks or waiting for another episode to load, try some of these workout moves. (You may not even have to leave your couch.)
Lunges are great to do while you wait because they don’t take up a lot of room and you can face the TV. Put one leg in front of the other and bend your legs, keeping as close to a 90-degree angle as you can. Switch sides after each commercial, episode or whenever you decide. If plain lunges aren’t enough, try putting your back leg on the edge of the couch for more depth.
Six-pack abs while watching ads? Count me in. There are a lot of variations you can do for this one, depending on how much work you want to put in. One simple exercise is to place your feet on the couch with knees bent and lean back until you feel a catch in your abs. From there, put your arms out and lift your torso towards your knees. Keep your core pressed in, then lower back down to starting position. You can also reach both hands to one side of your knees and crunch from there to work the obliques.
For more of a challenge, scoot to the edge of the couch and extend your legs out. Pull your knees into your chest, then release them back out. Use your arms to steady yourself on the couch, or hover them with your legs for even more of a workout.
Use your coffee table or couch to get a little cardio in with mountain climbers. Find a slanted high plank position and hold the edge of the raised surface for support. Bring one knee into your chest, then switch. See how many you can do until your show starts again—then try to beat your record during the next break.
Lie horizontally on the couch—we’ll pretend you weren’t already there—and prop yourself up with your elbow. Lift your top leg and keep your foot flexed as you raise and lower it, never fully touching your other leg each time, then switch sides. If you want to take it further you can lift both legs at once and reach towards your legs for mermaid sit-ups.
What better way to watch your shows than in an invisible chair that that makes you visibly tone? Sit with your back parallel to the wall, making sure your knees are at 90-degree angles. Keep your arms out straight in front of you or above your head. Embrace the pain, and think of the gain.
If you’re feeling extra ambitious, try some couch push-ups. Place your feet on the edge of the couch, your hands on the floor and walk them out in front of you. Do some pushups here, then try playing with different arm variations like wide or narrow.
Make your at-home habits a little more productive with these exercises, and try to invent some of your own.