By Rachael Clinton, Editor

SOFA RISES:

What to do:

Sitting up on sofa with both feet on the ground, hold dumbbells in each hand in front of the body, with palms facing thighs and feet shoulder-width apart. Contract the abs and lift the chest. Exhale as you raise the arm up and forward until it is level with the shoulder. Pause briefly at the top, then inhale while lowering weight to return to starting position. Repeat, alternating arms.

The benefit:

Strengthens and shapes anterior deltoids.

SOFA PLANK:

What to do:

Start by lying on the stomach. Place elbows under shoulders, with hands relaxed on ground. Tighten abdominals with straight legs, lifting thighs off ground so that only the toes are on the ground. Lengthen body, pointing the top of the head toward one end of the couch and the soles of the feet toward the other end. Do three reps of ten, gradually increasing with time.

The benefit:

Strengthens and shapes pectorals, triceps, deltoids, lower back and abdominals.

SOFA DIPS:

What to do:

Sitting on the sofa grab the front edge, keeping arms straight and used to support your body weight. Bend knees slightly. Move your body forward and off sofa, then lower body by bending elbows. Drop the pelvis toward the floor until upper arms are parallel with the floor. Exhale while pressing up to return to the starting position. Contract triceps fully, pause briefly and repeat.

The benefit:

Strengthens triceps.

SOFA LEG LIFTS:

What to do:

Lengthen body by laying on right side facing out. Straighten bottom arm and rest head on arm. Keep the right leg stationary as you raise the left leg towards the ceiling, and keep the pelvis aligned with the spine and shoulders. Hold contraction briefly, then return to starting position. Complete one set, then switch sides. Do three sets of ten, gradually increasing with time.

The benefit:

Strengthens glute muscles and tensor fascia, which are the hip muscles.