… that your butt is off the chair, and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, then slowly press up again.
Cardio Finish: Run in place.
5. Leg-Up Couch Crunches
Works: That belly
The Moves: Lie on your back on a couch with your knees bent, your feet up on one end, and your hands behind your head. Pressing your lower back into the couch, slowly lift your head, shoulders, and upper back off the couch. Hold, then slowly lower. (If your couch is too soft, you may need to do this exercise on the floor.)
Cardio Finish: Do knee lifts. While standing, alternate bringing your right elbow down to meet your left knee, and vice versa.
6. Scissors
Works: Your legs.
The Moves: Lie on your back on a couch (you may need to angle yourself for more room) with your hands (palms down) under your butt and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, then slowly bring your legs together, resisting as you press them in.
Cardio Finish: Do side slides, stepping your right foot out to the side, then sliding your left foot to meet it. Repeat in the opposite direction, doing this as quickly as you can.