Everyone knows Netflix is very addicting, but sometimes we forget that if we’re creative we can get our exercise while binge watching. Read along for ten exercises that will allow you to trim and tone your thighs as you watch Netflix.
10. Side Shuffle
According to Women’s Health Magazine, side shuffles not only tone your thighs, but they also provide cardio exercise. Begin by standing with your feet shoulder width apart and your arms out to your sides. Bend your knees, then shuffle your body to the right by taking three small, quick steps to the side. Then, do the same shuffle in reverse by stepping with your left leg first. See if you can keep it up in one minute intervals–one minute of the exercise, then one minute of rest.
9. Side Lunges
Stand with your feet together and your hands on your hips. Take one wide step to your right by extending your right leg and bending your knees. Push your hips down and squat with your back straight. Then, push yourself up to a full standing position by lifting your right foot and swinging it across in front of your left leg. Repeat the exercise with your left leg and foot. Watch this video of it in action.
8. Low Lunge
Stand with your arms by your sides and your feet together. Take a big step forward with your left foot and lower your body into a low crouching position. Your right leg should be extended, and your left leg should be bent at the knee. Using your leg muscles, push yourself up from the floor and into a standing position. Then, repeat the move by taking a big step forward with your right foot. Each time you lunge, switch legs. Stretch that back leg and hold the position for a beat or two. Here’s a video of it in action.
7. Mountain Climbers
Begin with your hands flat on the floor, slightly wider than shoulder width apart. Push up so that your hands and toes are holding you in a push-up position. Your legs should be straight, with your toes touching the floor. Extend your arms straight out with your palms still on the floor. Bring one knee up without raising your hips. Then, alternate your legs, bringing only one leg up at a time and thrusting the other down. Mountain climbers, when done quickly, are a form of cardio exercise. According to an article on WebMD.com, cardiovascular exercise can improve both heart functioning and muscle mass.
6. Side Planks
Begin by lying on your right side with your feet together. Your right forearm should be directly below your right shoulder. Contract your core muscles and your thighs to raise your hips and prop yourself up on your right elbow. Your body should create a straight line from your feet to your head. Hold this position for 30 seconds. Switch to the other side of your body and repeat. Video of side planks in action.
5. Knee Lifts
Begin by standing up straight. Lift your right leg up toward your chest as high as you can. Lower your right leg to the floor. Repeat the exercise using your left leg. Some like to perform this exercise by lifting each leg up and down quickly. Others hold each leg up for a second or two. Wondering what it looks like, check out this video of it being performed.
4. Scissor Kicks
Lie down on your back. Your arms should lie straight at your sides, palms down. Don’t move your arms during this exercise. Bend your knees slightly and lift your legs so that your heels are approximately six inches off the floor. Then, raise your right leg up so that it’s at a 45 degree angle with the floor.
As you lift that right leg, lower your left leg so that it’s about 3 inches off the floor. Now, scissor your legs back and forth so that you’re lowering one as you raise the other. According to Popworkouts.com, scissor kicks work both your legs and your abs. Here is what they look like in action from Stylecraze Fitness YoutTube Channel.
3. Jumping Jacks
Everyone should remember these from elementary school. Begin by standing with your feet together. Then, in one fluid motion, jump and land with your feet out to the side and your arms raised above your head. Immediately jump again, landing with your feet together and your arms down to your side.
2. Wall Sit
Stand with your back against a wall. Hold your arms straight out in front of you. Bend your knees and let your back slide down the wall. Stop sliding when you feel there is a straight line between your knees and butt. Watch a good visual tutorial on wall sits from Fitness Blender on Youtube.
Your back and shoulders should be pushed back against the wall, and you should be “sitting” as though there is a chair beneath you. You’re basically holding yourself upright using only your leg muscles.
Begin with your feet shoulder width apart. Extend your arms out in front of you. Push your hips back and lower yourself as if you are sitting in a chair. You should end with your thighs parallel to the floor. Hold the position for 3 seconds. Then, using your legs, extend yourself up to a standing position. Repeat 10 to 15 times in a set.
Next time you’r tucked deep into your couch or sofa chair, remember this article and get inspired to rise up out of the comfort zone. These Netflix friendly exercises will have your body thanking you in no time. Eventually, your mind will appreciate it just as much because of the link between physical exercise and mental health.