These moves turn your sofa into a home gym!

Getting firmer and fitter has never been easier - all you need is a couch! Get ready for longer muscles, increased strength and improved posture.

1. Keeping buttocks tight, bend elbows to lower your body about two inches, then press back. Repeat 20 times.
2. Relax your back until it curls into a 'c' shape. Tighten your abdominals as if trying to bring your navel close to your spine. Hold for a minute. Relax and repeat 12 to 15 times.
3. Pressing legs together, lower buttocks two inches, keeping them directly above your heels and pulling abdominals in tight. Hold 30 seconds. Rest and repeat eight times.
4. With your weight on the balls of your feet and your shoulder's, hips, and heels aligned, bend knees to lower your body two inches. Keeping abdominals tight, lift and lower ten times. Rest and repeat twice.
5. Contract abdominals and clench buttocks to keep your body straight. Bend both elbows two inches, then press back up two inches. Repeat 20 times.

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