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New Year, new you – get into shape with ScS Sofacise!

New Year, new you! Losing weight, getting into shape and healthy diets top the majority of New Year’s resolution lists, but finding the time to go to the gym can be difficult. On top of that, there are expensive memberships to take into account!

At ScS, we’re here to help! To kick start 2018 and help you get into shape, we’ve teamed up with Shaun O’Brien, a personal trainer at Fittnernotfatter, to create ScS Sofacise – the workout programme that allows you to get into shape without leaving the comfort of your sofa!

The programme involves five fantastic Sofacise exercises that can all be carried out within even the smallest of living rooms. Like any fitness programme, Sofacise requires perseverance, and to really feel the benefits, we recommend that you do all five exercises 3-4 times a week. This will take around 30 minutes to do, and you’ll start to feel better in no time!


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.

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.

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.

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.

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.

Sofacise 2018

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.

Exercise is vital for getting into shape and becoming fit and healthy, but diet also plays a large role in the process. To help you get started with healthy eating, we’ve put together a series of five healthy meals for busy families in 2018.

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