Sofa exercises: Slim yourself down with our 30-day challenge

You mean to say we could've been exercising from the comfort of our living rooms all this time!?

sofa exercise challenge

We're going to let you in on a little secret, now listen in while we whisper quietly... we don't really like exercise.

There, we said it. Yes, we know it's good for us, and yes, the festive season is never an ideal time to think about a fitness plan when the kids are running riot around you. But facts are facts, when it comes to exercise, we want the easiest option! Cue the sofa exercises challenge!

So what would you say if we told you that you could target your whole body from the comfort of your own living room? In fact, you don't even need to leave the sofa!

With the help of Nutracheck (opens in new tab) Fitness Expert Kelly Marshall, we've devised a clever 30-day sofa exercise plan that means you can get fit at home with minimal effort, and, best of all, you can download it here absolutely free! All you need to do is commit to doing a little exercise every day, and you'll be seeing real results at the end of the month.

How can I possibly get fit just using my sofa, we hear you cry! The sofa exercises are designed to alternate days targeting your lower body and upper body, so throughout the duration of the fitness plan you'll be hitting your arms, chest, tummy, bum and thighs intensively!

The sofa exercises 30-day challenge

To get started, all you need to do is download your sofa exercises challenge following the link below, print it out and pop it up at home or save it to your phone - whatever it takes to stay focused!

You can download your FREE 30-day sofa exercise challenge here (opens in new tab)

The sofa exercises

Don't worry, we won't be asking you to throw yourself upside down off the sofa in any ridiculously complicated moves. Kelly explains how to perform each of the sofa exercises - you'll be surprised just how easy they are!

The 'odd number' day exercises

Sofa knee drives

With your hands on the edge of the sofa, ensure your chest is over your hands and draw your tummy muscles in towards your spine. Hold this position while you take a knee towards the elbow of the same side, then return that foot back to the starting position before driving up with the other knee.

This should be controlled with your aim to get your knee to touch your elbow (or as close to as possible - don't worry if you are struggling. Your flexibility will improve over the 30 days).

Sofa decline bridges

Lie on the floor with your bum close to (almost touching) the sofa with your heels on the sofa itself. Pull your tummy muscles in and clench your bum then drive your hips up off the floor towards the ceiling, trying to get it above sofa height.

Aim to lift your bum up as high as possible before lowering to touch the floor while keeping your tummy and bum squeezed throughout, and repeat.

The 'even number' day exercises

Sofa incline press ups

Have your hands on the sofa, wider than shoulder width and lift yourself up to adopt a position similar to the knee drives. With your tummy in and chest over hands, bend at your elbows to lower your chest towards the sofa (ideally, until your chest touches the sofa). The incline makes these press ups essentially easier than normal press ups, so even if you think you couldn't do a normal press up you might surprise yourself with this version.

If you are struggling to get the depth, just go to a point from which you can push yourself back to the start, or even regress the exercise and perform it with your knees on the floor.

Sofa triceps dips

Sit on the edge of your sofa (ideally the arm part, which generally would be firmer and more stable), and place your hands on the armrest, close to your hips. Adopt a good posture by trying to place your shoulder blades into your back pockets and lift your chest up proud, maintain this position throughout the exercise.

Now take your body off the armrest and lower it down towards the floor (you should remain close to the couch so you can feel it against your back as you lower).

Lower to where you feel manageable or to 90 degrees at your elbows then push through your hands to drive your body back up.

Tip: The further away your legs are the harder it is - so you can control the demand and adjust as you aim to meet the rep scheme for that day.

We'd love to know if you're going to take The Sofa Challenge, and for you to keep us posted with your progress! Either leave us a comment below or visit our Facebook page to share your sofa exercise experiences. Good luck!

Nutracheck is a calorie counter and food diary website (opens in new tab) and App (opens in new tab).

Make sure to check out our 30-day challenges for thighs and bingo wings too to have yourself feeling confident all over!