Love Netflix, but hate the way you feel after sitting for an entire Saturday binging your favorite show? Me too, girl. Me too. But don’t worry – after scouring the internet (in between episodes, of course), I found something that can help us.

What if I told you we could work on our fitness without sacrificing that precious TV time? By using these couch exercises, you can keep your heart rate up and stay active. You might even be able to keep your mind off the snacking. Okay I can’t promise you still won’t want to snack, but at least you’ll hit your move goal for the day!

I hit up Google to see what I could find and the first thing I found was titled The Lazy Girl’s Workout. PERFECT. Even if you aren’t lazy, this is a great use of your couch time. Let’s start from the top.

ARMS

Tone those arms using 2 to 5-pound weights while you watch episode after episode. No weights? No problem. Grab a couple of water bottles or cans of soup. Donna Hawley, a personal trainer based in Washington, D.C., tells us this workout helps the muscles in your shoulders. Bonus: you see results quickly with this one, so why not start now?

1. Take your weights (or cans/bottles) and sit on the edge of the couch, with your arms at your sides (wrists should be lined up with or near your knees). Make sure you’re sitting up straight.
2. Raise your arms – they should be level with your shoulder (wrists together in front of you). Extend them straight out to form a “T” position. Then bring them back down to your sides.
3. Next, go in reverse – bring your arms back out to the “T” position, then move them straight in front of you, and finally back to your sides.
4. Repeat 10 times.

TRICEPS

Want your arms to look *amazing* in that cute tank you just bought? Then this one is for you! According to a celebrity trainer for The Real Housewives of New Jersey, Jolene Matthews, this is the one of the best ways to achieve toned arms and shoulders. No weights needed!

1. Sit on the edge of the couch rest your feet on your toes, like you’re wearing heels.
2. Place your hands on your sides, fingers pointed forward (palms down), then lift yourself off the seat of the couch.
3. Lower yourself for 2 counts until your butt hits the couch, then rise back up so your arms are fully extended.

Matthews says “the key is to never sit back down on the couch until the set is complete” and she urges us to work up to three sets of 20. It will be tough but girl, just think about how great your arms will look!

ABS/LEGS

Now this one is right up my alley and according to Tara Zimliki, a bootcamp instructor from New Jersey, it targets an area a lot of us feel insecure about – our bellies and our legs.

1. Sit up straight on the edge of the couch.
2. Extend your legs in front of you. Keep them straight and begin criss-crossing them back and forth (in a scissor motion). Repeat 50 times (or as many as you can manage).
3. Go the extra mile and do the same motion with your arms, outstretched in front of your body.

Want more? Get the full workout here.

With these three, plus the rest listed in the workout, you’ll be able to keep your bod in decent shape, one show at a time. What’s your favorite couch workout? Share with us in the comments below!

(Featured image via Blogilates)