Basic couch workout after 60: 7-minute sitting routine

Before you head home, squeeze in this quick workout from the comfort of your couch.

We don’t know how you spend your evenings, but for many people, kicking back on the couch and watching Netflix is ​​the perfect plan. But before you choose your next series to watch, how about fitting in a workout? The best part is, you don’t have to leave the couch to cross it off the list!

It might not give you the same vibe, but you’ll be strengthening your core. After all, strengthening your core is important – especially as you age. A strong, stable core can help keep you balanced, relieve back pain, and promote confidence and independence. Your brain works together with your hips, spine, and pelvis to help you walk, stand, and perform everyday tasks.

We with Domenic Angelino MS, MPH, CSCS, CPTis a Brown University fitness expert with a background in the psychosocial and physiological aspects of exercise science, and here’s a seven-minute couch routine that can restoring original strength faster than boards after 60. And when you’re done, you can look forward to Netflix!

According to Angelino, doing a seven-minute couch workout is great for those over 60 because it offers a much easier position than lying on the floor.

“Couch exercises “They make it easier to do versions of traditional core exercises that are less intense, which can be helpful if you haven’t worked out in a long time and need to strengthen your core movement before moving on to more traditional, full-body work. Over time, as you get stronger, it can be helpful to transition to the main work based on the floorbecause it becomes safe and real for you. It will help you progress in the long run. “

Workouts at this pace are typically very intense, as you only spend seven minutes for the entire session. Angelino says rest periods are short and the routine itself should emphasize low range of motion ab exercises which include turning or bending your body.

“These are the ones that are aimed directly at your core,” he tells us.

So with that in mind, here’s a sample routine for you to consider.

Seated Oblique Twists

1. Begin by sitting tall with your feet flat on the sofa and your arms folded in front of your chest.
2. While keeping your legs steady, slowly roll your body from side to side.

An alternative to knee raises

1. Start by sitting on the edge of the couch with your feet flat on the floor.
2. Place your hands on the edge for support.
3. Lift one knee toward your chest, then lower it, tightening your abs and keeping your spine tall.
4. Switch sides.

Crunches Cross-Body Crunches

1. Begin by sitting on the edge of the sofa with your hands behind your head and your feet flat on the floor.
2. Raise your left knee while turning your right elbow toward it.
3. Return to the starting position.
4. Switch sides.

Sitting with back support Holds the core

1. Start by sitting on the edge of the couch, feet flat on the floor, hip-distance apart.
2. Engage your core while keeping your spine long and your shoulders relaxed.
3. Cross your arms in front of your chest.
4. Lean back slightly from the sides and hold the lean back for a moment to feel your core fire.
5. Use control when returning to a high sitting position.

Sitting March with the arrival

1. Begin by sitting on the edge of the couch, feet flat on the floor next to your hips.
2. While reaching for your right hand, lift your left knee up to the top.
3. Lower your left leg and right arm.
4. Then, raise your right knee up to hip level while raising your left arm.
5. Lower your right leg and left hand.
6. Maintain a stable position as you continue to “march” and raise the opposite arm.

Dead couch bug

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1. Start by sitting on the floor with your back against the couch.
2. Place both feet on the ground and your arms by your sides.
3. Strengthen your core.
4. Place one knee on the table and extend the other hand over it.
5. Use control to return to the starting position.
6. Switch sides and continue switching.

Seated Crunch Pulses

1. Start by sitting on the edge of the couch.
2. Place your feet flat on the floor, spaced apart.
3. Cross your arms in front of your chest or place your hands behind your head.
4. Strengthen your brain and sit tall.
5. Lean your torso back a little until you feel your abs engage.
6. From here, do small crunches as you lift your chest forward a few inches.

Alexa Mellardo