A commercial break is normally somewhere around two minutes, which is also great duration for a couple of plank reps.
Mel is doing the plank while waiting for the TV commercials to finish.
The plank is a great abs exercise to target your core muscles.
Get down on the floor in plank position. Rest on your forearms and toes. Keep your core muscles tensed and maintain a straight position. Down dip or raise your butt. Keep your gaze focused on the floor without tensing your neck. Start by planking for shorter periods and then gradually increase the duration. To make the exercise easier you can rest on your knees.
Plank with leg lift. Same starting position as the regular plank. Lift one leg slightly off the floor and keep it elevated for a couple of seconds before switching sides.
Plank with extended arm. Same starting position as the regular plank. Extend one arm straight in front of you and keep it extended for a couple of seconds before retracting it and extending the other.
Side plank. Lay on the side resting on one forearm. Place your upper foot on top of the one resting on the floor. This can also be done on your knees.
The average person watches TV commercials for 10 full days in a year. What if all that time was turned into something more constructive, say exercise?
TV commercials makes for 8 minutes of great exercise opportunities per hour.
Some stats: The average person spend about 34 hours a week watching TV. The average time we are exposed to commercials is close to 8 minutes per hour (during prime time that figure goes up to almost 14 minutes). Just to be conservative well do our math based on 8 minutes.
8 minutes per hour adds up to almost 5 hours per week. That’s 10 full days in a year! The point is that it’s an insane amount of time when added up, and we’re wasting it watching commercials. If we were to spend that time exercising we would have ourselves one heck of a workout program.
Crunches, dips, lunges, bike exercises, plank, stretching, push-ups and squats are some great exercises that are all well suited to do in the couch in front of the TV.
The key to fitting Nano Workouts into your lifestyle is to identify situations you often find yourself in and try to think constructively how you can turn them into something active. When sitting in the couch at home in front of the TV is exactly one of those situations.
You can also check out the couch section for even more exercise you can do at home in front of the TV.
According to fitnss experts lunges are the second most effective exercise to shape your butt.
Forget about using weights or going to the gym if your want a great ass. In a study conducted by the American Council on Exercise, 36.000 ACE certified trainers were asked which is the most effective exercise to tone your butt. On second place you find good old lunges (squats came in on first place). Lunges are not only great for toning your butt but they also do wonders on your thighs. And the great thing about both squats and lunges are is that you don’t need any gear to do them, so a well suited situation to do some lunges is while watching TV.
Place one leg on the couch behind you. Bend your front leg until your knee is 90 degrees to the floor. Keep the position for a short period of time before pushing yourself up again. Repeat for the desired number of repetitions and then switch to the other side. Keep your back straight and shoulders relaxed throughout the exercise.
If you want to make the lunges even more effective you can hold a pair of dumbbells for extra weight.
You can also make the lunges even more spicy by doing an explosive push followed by a jump. This is called a split squat jump.