[[{“value”:”There are several times when couch exercises can serve as a convenient go-to workout. You may be recovering from an injury and limited movement, have balance concerns, or simply not have a lot of space to exercise. Others may favor the convenience of these exercises when they are traveling. Couch exercises are also quite handy to squeeze in during commercial breaks when hanging out watching Netflix. If your goal is to strengthen and tone your arms, you’re sure to love this routine.
We spoke with the experts and are here with four couch exercises that can help get you started on your arm-strengthening and sculpting journey.
“Why these beat gym classes for this age group: the research on training frequency is blunt—consistency outperforms intensity, and the number one reason older adults quit is friction, not effort. A class you skip trains nothing. These remove every barrier: no commute, no equipment, no floor transfers, joint-friendly ranges,” explains Zac Armstrong, Founder of Executive Health Edge, a physician-supervised health program for men 40 to 65 built on a 75-marker blood panel.
Armstrong suggests performing the below exercises three nonconsecutive days a week, completing two to three sets of 8 to 12 slow reps for most exercises. Expect to see noticeable changes in four to six weeks if the reps continue to get more challenging—add reps first, then slow down the lowering phase.
Armrest Pushups
“The incline takes enough load off the shoulders and wrists that most 60-plus adults can do quality reps on day one, and you can progress by moving the hands down to the seat cushion over time,” Armstrong tells us.
Place your hands just outside your chest on the armrest.
Walk your legs back so you’re at a straight incline from your head to your heels.
Keep your legs together and rise onto the balls of your feet.
Engage your core and keep your gaze forward.
Bend your elbows to lower your body for a count of 3.
Return back to straight arms.
RELATED: 5 Best Arm Exercises To Get Rid of Flab, According to Trainers
Couch-Edge Sit-Back Dips
“The short range is deliberate—it trains the triceps hard without the shoulder strain of a full dip,” Armstrong explains.
Begin sitting at the edge of the couch.
Place your hands on the front edge and lift your tailbone off the surface.
Walk your feet away until your knees, hips, and torso form 90-degree angles.
Activate your core and keep your shoulders relaxed.
Then, bend your elbows just a few inches.
Press back up until your arms are straight, engaging your triceps as you do so.
RELATED: 5 Arm-Firming Exercises That Smooth Bat Wings in 30 Days After 50
Cushion Squeeze Presses
“Isometrics build arm and chest tone with zero joint stress, which matters for anyone with cranky elbows or shoulders,” Armstrong tells us.
Begin sitting tall. Alternatively, lie flat on your back with your feet on the floor.
Hold a firm cushion between flat palms at chest level.
Press in hard for 5 seconds.
Release.
Repeat 10 times.
RELATED: 7 Moves to Build Strong Arms in 30 Days After 45
Seated Water Bottle Curl to Press
“The slow lowering phase is where the firming happens,” Armstrong says.
Begin by sitting tall at the edge of the couch with your feet on the floor.
Hold a large filled water bottle in each hand, palms facing forward.
Curl the bottles up toward your shoulders.
Rotate your palms forward.
Then, press the bottles overhead, straightening your arms.
Use control to lower the dumbbells back to shoulder height for a count of 3.
Reverse the curl.
The post 4 Couch Exercises That Firm Sagging Arms Faster Than Gym Classes After 60 appeared first on Eat This Not That.”}]]