Television is often blamed as a culprit in the development of obesity. Sitting in front of the screen for long periods of time not only decreases your activity level, but also can lead to an increase in the amount of calories you consume on a daily basis. Below are three easy exercises you can do at home while watching TV to help you lose or maintain weight and stay healthy.
Squats are a great exercise to do anywhere, but are especially good while you are watching TV. When done properly, squats can work your entire lower body, including your thighs, hamstrings, hips and butt. Start with your back against a wall and your feet approximately one foot in front of the wall and at shoulder’s width apart. Slowly lower your butt towards the ground until your thighs are parallel to the floor, and then push yourself back up to the starting position. Repeat this 10 times. On the last time down, hold the squat for a count of 10 seconds. Each time you do this exercise, try to increase the time that you hold the last squat.
Planks are a great exercise for your core and back muscles, and can be done anywhere, any time. Start by finding an area on the carpet that is free from clutter. Lay down on your belly with your legs fully extended behind your body and your elbows resting on the ground under your shoulders. Rotate your feet so your toes are on the ground and heels are pointed up to the sky. Take a deep breath, and as you exhale the breath lift your entire body from the ground. You should be in a straight line from your ankles to your head, and there should only be a few inches between your body and the ground. Hold this position for as long as you can, and then carefully release back to the ground. Repeat this two to three more times, trying to extend the amount of time the plank is held on each repetition.
Finally, an exercise for your gluteus muscles (otherwise known as your rear end). The “bridge” can be easily performed by lying on your back with your knees bent and feet flat on the floor. Make sure your spine is in a straight line, and that you are looking up at the ceiling. Take a deep breath, and as you exhale the breath slowly and carefully lift your hips and butt off of the ground until they are as high as you can get them. Ideally, your body should now be in a straight line from your hips up to your neck. Slowly lower your body back down to the ground, and repeat the exercise 10 times. Take a break, and do two more sets of 10 repetitions of the exercise.