Will you be sun seeking this summer? That beach body isn’t going to get itself in shape – it’s time to shake yourself and get motivated to exercise.

With Christmas finally out of the way, and a holiday to pay for, you probably don’t want to be adding a gym membership to your costs, but with ScS Sofacise, you won’t have to spend a penny to get the beach bod you always dreamed of.

Not only will you not have to spend a penny, you won’t have to leave the comfort of your sofa. We’ve teamed up with Shaun O’Brien, personal trainer at Fitternotfatter, to create five fantastic Sofacise exercises that can be done in your living room.

To start seeing beach body results, you’ll need to do each exercise around 3-4 times a week, so make the most of any spare time you’ve got. All you need to get started is a sofa and plenty of enthusiasm – good luck!


Ideal for: working quads, glutes and hamstrings

Reps: 10-20

How to: to start, sit on the edge of your sofa and place your feet firmly on the floor, hip-width apart. Stand up, then bend your knees until you feel your bum lightly touch the edge of the sofa. Repeat, making sure your back remains straight at all times.

Finding squats difficult? If you’re struggling to keep your balance, hold onto a nearby table or chair to steady yourself.

Squat - Beach body

Press Ups

Ideal for: working triceps and pecs

Reps: 10-20

How to: use the sofa for balance, and place your hands on the edge of the seat, facing the floor. Keep your back straight and extend your legs so you’re resting on your toes. Press up and down, making sure to tighten your abs to fully engage the core.

Need some help? If a full press up is proving too difficult, do a half press by moving down onto your knees and repeating the action.

press-ups - Beach body

Sofa Climbers

Ideal for: working quads, glutes and hamstrings

Reps: 10-20

How to: sofa climbers are elevated mountain climbers, with the incline making things a little bit easier. Place your hands shoulder-width apart on the arm of your sofa and put your feet on the floor. Keep your body straight and lift your right knee towards your elbow, then repeat with the left. Do 10 to 20 reps per leg.

Top tip: if your sofa has higher arms, use the edge of the seat instead.

mountain-climber - Beach body

Tricep Dips

Ideal for: working Triceps

Reps: 10-20

How to: face away from the sofa and place your hands shoulder-width apart onto the arm. Stretch your legs out, feet flat on the floor, and bend your elbows to push up and down. Remember, it’s vital to keep your head up and your back straight!

Make things easier: bend your knee and do smaller dips if you’re finding things difficult. You’ll slowly build up your strength and be able to move onto the full tricep dip.

tricep-dips - Beach body

Knee Raises

Ideal for: working quads and stomach

Reps: 10-20

How to: sit on the edge of the sofa, legs outstretched. Keep your legs raised off the ground, and raise one knee to your chest. Return the leg to its original position and repeat with the other leg.

Remember: make sure you sit in a stable position. If you’re too close to the edge you risk falling forwards as you raise your knees.

Knee-Raises - Beach body

A big thanks to our fitness expert, Shaun from Fitternotfatter, for helping us make the most out of our time on the sofa, and help you get beach body ready!  And don’t forget, you know your own body best. Shaun has reminded us about the importance of acknowledging your own limitations. Start out slow and steady, and build up your fitness routine over time.

If you do have any concerns or health issues that may affect your ability to exercise, make sure you consult a GP before exercising.