Home » Feature » Forget expensive gym memberships, try ScS Sofacise

Forget expensive gym memberships, try ScS Sofacise

Staying fit and living a healthy lifestyle is something we all aim to do, but even with that extra incentive brought on by the New Year, it can be difficult to find the motivation to get out there and exercise.

We won’t judge you for staying snuggled up on the sofa instead of walking to the gym, the freezing cold weather definitely puts us off too! But there’s no need to give up all hope just yet – you can still squeeze that important workout in without leaving your home, or even leaving your sofa in fact!

Utilise time wasted waiting for food to cook or make the most out of TV advert breaks by practising our ‘Sofacise’ exercises. These five fantastic moves have been created with the help of Shaun O’Brien, personal trainer at Fitternotfatter. All you need to get started is yourself, a lot of enthusiasm and a sofa. Practice each move three to four times every week and you’ll find your body will feel better in no time at all!


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 help you keep steady.

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.

A big thanks to our fitness expert, Shaun from Fitternotfatter, for helping us make the most out of our time on the sofa!  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.

Comments are closed.