TV is tempting for the fittest of people — even Katrina Scott and Karena Dawn, the gorgeous gurus behind the Tone It Up fitness community that’s spawned an insanely loyal following. (The girls have more than 515,000 YouTube subscribers and a combined 951,000 Instagram followers on their @ToneItUp and @KarenaKatrina accounts.)
A self-proclaimed HBO-junkie, Katrina can be found binge-watching Boardwalk Empire, while Karena is more likely to tune into The Bachelor, The Bachelorette, or The Voice. If you’re equally addicted to your own lineup of shows and want to be a couch potato without looking like one, try these living-room friendly exercises while you watch. Do 10 to 15 reps of each move on each side, then repeat the entire sequence at least twice.
1. BOTTOMS UP
How to do it: Lie facedown on an armless chair, ottoman, or couch with your legs hanging off the edge. Your knees should be extended and your toes should be pointed. Plant both palms firmly on the floor. From this position, engage your core as you squeeze your butt to lift your heels straight up to the ceiling. Then release with control to complete one rep.
Where you’ll feel it: In your butt and hamstrings.
2. TRICEPS DIP KICKS
How to do them: Sit on the edge of a couch or chair with your palms on the cushion about hips-width apart and your fingers facing forward. Walk your feet out until your butt hangs off the edge. Bend your elbows straight behind you to lower your butt toward the floor, keeping your shoulders away from your ears the entire time. As you lower downward, lift your left foot off the ground, point the toes, and extend the leg straight out. Then return your foot to the floor as you press into your palms and extend your elbows to lift your butt back to starting position. That’s one rep.
Where you’ll feel it: In your triceps, and the front and back of your shoulders.
How to do it: Sit on the edge of the couch, and engage your core as you lean back about 45 degrees and extend both legs out in front of you off the ground. Clasp both hands in front of your chest and open your elbows out to the sides. Next, bend your left knee and bring it in toward your body as you twist toward your left from the waist to touch the right elbow to the left knee. Reverse arms and legs, and continue to alternate.
Where you’ll feel it: Your abs, oblique, and hamstrings.
4. LEG LIFTS
Lie on your right side with your hips stacked, and your head on your upper arm or propped up by your right hand. Extend both legs and point the toes. From this position, engage your core and raise your left leg straight up toward the ceiling, keeping the knee locked the entire time. Bring the leg back to starting position with control to complete one rep. Complete all your reps, then repeat on the opposite side.
Where you’ll feel it: Your outer thighs and side butt.
5. KNEE AND TOE TOUCHES
Lie on your right side with your hips stacked, and your head on your upper arm or propped up by your right hand. Bend both knees and bring them forward about 45 degrees, then point your toes. From this position, alternate touching knees while you raise your toes, and touching toes while you raise your knees. Repeat on the opposite side.
Where you’ll feel it: The inside and outside of your thighs.
6. SPLIT SQUATS
Stand a couple feet in front of a couch and bend your left knee to place the top of your left foot on the cushion. Keeping your shoulders over your hips and your knees behind your toes, bend the standing knee to lower your torso toward the ground. Press into the standing heel to return to standing position. Complete all your reps, then repeat the same number on the opposite side.
Where you’ll feel it: Your quads, hamstrings, and butt.
7. PLANK WALK
Stand with a couch behind you, and place both palms on the ground outside your feet. Then step one foot at a time onto the couch to come into a plank position with your feet together, your legs and body in one straight line, and your shoulders directly over your wrists. From this position, step your left foot out as you simultaneously bring your right hand to meet your left hand. Then step your right foot to meet your left foot as you simultaneously step out with your left hand. Continue to travel in the same direction, moving alternate hands and feet at the same time. When you reach the edge of the couch, reverse directions, always keeping your hands close when your feet are spread apart, and visa versa.
Source : www.cosmopolitan.com