7 Exercise Moves For A Couch Potato’s Workout

Have you ever done a “couch potato workout”? Sure, it seems like an oxymoron. But it does exist.

OK, so maybe “couch potato workout” isn’t a fitness term. Yet, it’s possible to break a sweat without even leaving home. It’s all about learning the right moves.


A couch potato’s workout uses a couch to exercise. Even the pillows can lend a hand. The best part is that it’s cheap, easy, and convenient. Who needs a gym membership, anyway?

To learn how, check out these seven workouts.


1. Couch Push-Ups

These push-ups are like normal push-ups. However, using the couch as a prop will mix things up. The couch is also softer, so it’ll be easy on the wrists.

  • Face the couch and stand 2 feet away. Kneel down and cross your ankles. Place your hands on the cushion’s edge, shoulder-width apart.
  • To start a push-up, lower your body. Continue until your chest taps the couch. Press yourself upward to finish one rep.

2. Toe Taps

Do cardio with toe taps. It’s like running in place! This one is perfect if you hate the treadmill. Again, face the couch. Place your hands behind your head. You can also make loose fists and tuck your elbows in.

  • Lift one leg and tap the couch’s edge with your foot.
  • Immediately, jump and switch to the other. This completes one rep.

3. Pillow Squats

Squats will tone the butt, thighs, and legs. If you get the arms involved, you’ll even build your biceps. But you don’t need dumbbells to make it happen. Grab a couch pillow!

Even though it’s not weighted, it’s an easy prop. This exercise is great for beginners.

  • Hold the pillow with the palms of your hands.
  • Stand with your feet hip-width apart, then bend your knees. Stop when they form a 90-degree angle. Hold then stand up.

4. Lunge Squats

When done separately, lunges and squats tone the thighs. So, why not do it together? It’ll improve strength, balance, and flexibility. Your eyes won’t even need to leave the screen.

  • Stand with your back to the couch. Carefully extend your right leg back.
  • Place the top of your ankle on the couch’s edge, and bend your left leg down. Raise yourself back up to finish one rep.
  • Halfway through, lunge with the left leg and bend with the right.

5. Couch Dips

If you want a challenge, do a set of couch dips. It’s like push-ups, but backward. This is a stellar way to test (and improve) your balance.

  • Sit on the edge. Place your hands at your sides, keeping your arms strong and straight. Bend your knees and place your feet flat on the floor.
  • Step forward until your butt hovers past the edge. Lower your body down. Stop when your elbows form 90-degree angles. After a pause, raise up to complete one rep.

6. Extended Couch Dip

Want to work out your legs even more? Try this variation of couch dips. The difference is small, yet significant.

  • Position yourself to do a couch dip. Instead of bending your knees, extend your legs in front of you.
  • Put your heels on the floor. Continue as usual.

7. Pillow Thigh Squeeze

Thigh workouts aren’t just about resistance bands. With a couch pillow, you can make your arms and legs burn.

  • Sit on the couch’s edge. Squeeze a pillow in between your knees, and lift both legs up.
  • The goal is to not drop the pillow. Hold for at least 10 seconds, slowly increasing the duration over time.


For each exercise, do 10 to 15 reps. This works best during commercial breaks. Have extra time to kill? Top off each move with jumping jacks or push-ups.

Thanks to these exercises, you can stay active at home. Just be sure to clear the space of clutter. And don’t forget to move the coffee table!