Boost your lower body strength

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Try out these two easy exercises to bolster endurance

You’re probably familiar with the expression, “Get off the couch and get moving.” It can be hard to find the motivation to work out after a long day at the office or a day of fasting. But what if you don’t have to get off the couch to get in some exercise?

You can still get in a great workout while watching your favorite TV shows. In fact, your chair can replace many of the fancy gym equipment! (Please make sure it is sturdy, before you start.) Check two exercises that you can do from the comfort of your couch:


If you are newbie, a chair can provide some extra support when squatting; it helps maintain your balance and promotes better form. It can also motivate those already performing squats to squat a few extra inches lower.

Make sure to stay in a squat position for a few seconds without extending your knees. Get up and tap your seat for a few sets to strengthen your legs.



Step-Up Knee Lifts

Try these step-ups for an extra cardio boost. Lifting your knee will help work your quads, glutes, and hamstrings. Want an extra challenge? Try working one leg at a time and keep your bent leg off the ground. You’ll feel the extra burn in your standing leg.


Try out these workouts while watching your favorite TV shows or during a commercial break to make the most out of your couch potato days. A few minutes of exercise can make a huge difference (Check out some of the benefits you stand to gain from physical activity here).

Feeling energized? Our Baytak Nadeek Trainers share workouts that you can easily do at home. You can find some of their routines on our website here and here.

Don’t forget to warm up before your work out and stretch to protect from injury and soreness. Click here for tips to help guide your warmup.

Healthy Living is a frequently updated content section brought to you by the Saudi Sports for All Federation. In the spirit of supporting our #HealthyActiveCommunity, we’re sharing tips around wellness, physical activity and more!

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