Skip to content
My WebMD Sign In, Sign Up

Fitness & Exercise

Font Size

Fitness for Couch Potatoes

Tune in and tone up with our TV-watching workout

Muscle Up

But don't stop there. You can do many types of strength training in front of the television, says Pat Woellert, fitness instructor at University Fitness at the University of Cincinnati.

Using resistance tubing or dumbbells (or even books, or cans of soup), do upper-body exercises while seated on a chair. Some to try:

  • Bicep curls
  • Overhead shoulder presses
  • Side arm raises
  • Front arm raises
  • Triceps extensions

Lying on the floor, do side-lying leg raises for the outer hip and inner thigh, with or without weights. Sitting up on the floor, use resistance bands to do seated rows (pretend you're rowing a boat).

To get the most out of your prime-time workout, do something different every day, suggests Lynne Brick, BSN, president and owner of Brick Bodies and Lynne Brick's Women's Health & Fitness in Baltimore. Fitness pros call this cross-training. The rest of us just call it variety.

"Do the things you like to do," says Brick. Perhaps a stationary bike on Monday, abdominal crunches on Tuesday, treadmill on Wednesday, jog in place on Thursday, hand weights on Friday.

The Workout

To get started, try this TV-watcher's workout devised by Petras, which is good even for beginners:

TV Twist

Position:

  • Seated on the floor
  • Legs extended in V-position
  • Arms out to your sides, shoulder level

Exercise: Sitting tall, twist to your right, then reach your left hand beyond your right foot. Come up and do the other side.

Benefits: Stretches and lengthens torso, stretches back of legs, strengthens abs.

Kick, Kick, Kick

Position:

  • Facedown on the floor, legs extended
  • Prop up on your elbows, abs tight
  • Elbows in line with your shoulders

Exercise: Right foot flexed, bend your knee and try to kick your rear three times (kick, kick, kick, and down). Do the other side.

Benefits: Tones buttocks and hamstring muscles.

Prop-Up Abs

Position:

  • Facedown on the floor, legs extended
  • Prop up on your elbows, abs tight
  • Elbows in line with your shoulders

Exercise: Try to lift your body from the floor using your abs, supported by forearms and toes.

Benefits: Strengthens abs and upper body.

Prime-Time Pushup

Position:

  • Facedown on the floor, legs extended
  • Hands in line with chest, a bit wider than shoulder-width apart

Exercise: Use your arms to push up. Hold briefly, and come down.

Benefits: Strengthens arms and lower back.

Commercial Crunches

Position:

  • Lying on your back
  • Feet propped up on a chair
  • Hands behind your head for support

Exercise: Inhale to prepare, then exhale as you lift your head and upper shoulders. Feel the abs, and keep your lower back to the floor.

Variation: Add a twist to each side.

Benefits: Strengthens abs.

Credit Curl-Downs

Position:

  • Lying on your back
  • Feet propped up on a chair
  • Arms down by your sides for support

Exercise: Lift your hips off the floor; hold the position for a moment. Then slowly lower hips, one vertebra at a time.

Benefits: Lengthens spine, releases tension from lower back.

Healthy Living Tools

Ditch Those Inches

Set goals, tally calorie intake, track workouts and more, all via WebMD’s free Food & Fitness Planner.

Get Started

Today on WebMD

Wet feet on shower floor tile
Slideshow
Flat Abs
Slideshow
 
Build a Better Butt Slideshow
Slideshow
woman using ice pack
Quiz
 

man exercising
Article
7 most effective exercises
Interactive
 
Man looking at watch before workout
Slideshow
Overweight man sitting on park bench
Video
 
6-Week Challenges
Want to know more?
Chill Out and Charge Up Challenge – How to help your tribe de-stress and energize.
Spark Change Challenge - Ready for a healthy change? Get some major motivation.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply

pilates instructor
Slideshow
jogger running among flowering plants
Video
 
Teen girl jogging
Article
Taylor Lautner
Article