For heavy and obese people, thinking about exercise gives them a feeling of failure, because they haven ’t been active, and are out of breath easily. Feelings and visions of failure and despair prevent them from becoming active, especially because they don ’t know what to do and where to start.

Are you one of them? Start with the couch-potato exercises, and feel the strength to start walking and become more active soon. As we have shown you on page 46, there are a lot of things you can do to get more active.

1. Arm press - Sit on the couch. Press the palms of your hands against each other, press as hard as you can and hold for 2-3 counts. release, and repeat 25 times. This strengthens your chest muscles.

2. Arm lift - Sit on the couch and lift you right arm up to the front, shoulder high, and lower. Alternate your arms, and speed it up. Pay attention to your breathing: breath with every move.

3. Shoulder press - Sit on the couch. Start with your hands shoulder high, arms curled with elbows below the wrists. Push your hands up until arms are extended overhead. Slowly lower down and repeat.

4. Leg lift - Sit on the couch and lift you right leg, hold up for 2-3 counts and lower slowly. Lift your left leg, hold for 2-3 counts and lower slowly.

5. Knee lift - Sit on the couch and lift you right knee in the direction of your chest, hold up for 2-3 counts and lower slowly. Lift your left knee in the direction of your chest, hold for 2-3 counts and lower slowly. Repeat 20 times.

6. Butt Squeeze - Tighten your butt muscles by squeezing them while sitting on the couch, and holding the squeeze for 2-3 counts.

7. Abdominal Crunch - Tighten your abdominal muscles them while sitting on the couch, and holding the crunch for 2-3 counts.



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								Couch Potato Workout For heavy and obese people, thinking about exercise gives them a feeling of failure, because they haven ’t been active, and are out of breath easily. Feelings and visions of failure and despair prevent them from becoming active, especially because they don ’t know what to do and where to start. Are you one of them? Start with the couch-potato exercises, and feel the strength to start walking and become more active soon. As we have shown you on page 46, there are a lot of things you can do to get more active. 1. Arm press - Sit on the couch. Press the palms of your hands against each other, press as hard as you can and hold for 2-3 counts. release, and repeat 25 times. This strengthens your chest muscles. 2. Arm lift - Sit on the couch and lift you right arm up to the front, shoulder high, and lower. Alternate your arms, and speed it up. Pay attention to your breathing: breath with every move. 3. Shoulder press - Sit on the couch. Start with your hands shoulder high, arms curled with elbows below the wrists. Push your hands up until arms are extended overhead. Slowly lower down and repeat. 4. Leg lift - Sit on the couch and lift you right leg, hold up for 2-3 counts and lower slowly. Lift your left leg, hold for 2-3 counts and lower slowly. 5. Knee lift - Sit on the couch and lift you right knee in the direction of your chest, hold up for 2-3 counts and lower slowly. Lift your left knee in the direction of your chest, hold for 2-3 counts and lower slowly. Repeat 20 times. 6. Butt Squeeze - Tighten your butt muscles by squeezing them while sitting on the couch, and holding the squeeze for 2-3 counts. 7. Abdominal Crunch - Tighten your abdominal muscles them while sitting on the couch, and holding the crunch for 2-3 counts. Back to the Top




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