Fit and Faith | Christian Fitness

So you like to watch TV, better than exercising. I don’t blame you. Why not do both?

Here is a simple 5 movement exercise routine that can be accomplished without leaving your family room. Better still you don’t need any special equipment just your own body weight as resistance.

While many exercise gurus say get off the couch, I say stay on the couch and get fit.

Strength Exercises

1. Couch Crunches
   1. Lie on your couch (try not to fall asleep)
   2. Put your feet up on an arm of the couch
   3. Bend your knees 90 degrees
   4. Place your hands behind your head, elbows out to side
   5. Squeeze abs and curl up
   6. Repeat until you can’t do any more
2. Couch Push-ups
   1. Stand facing your couch
   2. Place hands on the edge of the couch (push-up position)
   3. Keep abs tight, lower yourself to the couch
   4. Repeat until you can’t do any more (start with 10 or so)
3. Couch Squat
   1. Stand in front of your couch (facing away - towards your TV)
   2. Place feet shoulder-width apart
   3. Bend knees and lower yourself to your couch
   4. Touch the couch and return to a standing position
   5. Repeat until you can’t do any more (start with 20 or so)

Stretches (Cool Down)

1. Seated Hamstring Stretch
   1. Sit on your couch with legs out straight
   2. Place feet flat against a couch arm
   3. Bend forward and try to touch the couch
   4. Keep your back flat
   5. Hold and repeat till fully loose
2. Standing Cat
   1. Stand facing the back of the couch
   2. Place feet shoulder-width apart
   3. Grab the back of the couch
   4. Bend knees slightly
   5. Inhale, then exhale as you round your spine
   6. Repeat till fully loose

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