We’re currently in the weirdest week of the year – that bit between Christmas and New Year when you can barely remember what day it is, and most of us have stepped off life’s treadmill to such an extent as to have ground to a complete halt.
While it’s definitely good for us to have a break from the hectic demands of everyday life, lying on the sofa for a week might not be conducive to feeling great in body and mind. However, with icy cold weather and bitter winds across much of the country right now, going outside isn’t necessarily the most appealing option either.
If you’re feeling the effects of all that festive indulgence but can’t quite bring yourself to go for a bracing run or head out to the gym, then you’ll be pleased to know there is plenty you can do without leaving your house – or indeed even exiting your living room. Here, personal trainer and nutritionist Annie Openshaw has shared the most effective exercises you can do from the comfort of your front room. Background TV optional…
Bodyweight Squats 
Stand with feet just wider than hip-width apart. Push your hips back and bend your knees as if you’re lowering onto the sofa, then stand back up, squeezing your glutes at the top.
How to do it: Stand with feet just wider than hip-width apart. Push your hips back and bend your knees as if you’re lowering onto the sofa, then stand back up, squeezing your glutes at the top.
Why they’re effective: Squats activate the large muscles in the legs and glutes, helping improve circulation and undo the effects of prolonged sitting.
Glute Bridges 
Lie on your back on the floor with knees bent and feet flat, hip-width apart.
Push through your heels to lift your hips, squeeze your glutes, then lower slowly with control.
How to do it: Lie on your back on the floor with knees bent and feet flat, hip-width apart. Push through your heels to lift your hips, squeeze your glutes, then lower slowly with control.
Why they’re effective: This strengthens the glutes and supports the lower back, which often becomes tight and inactive after lots of time sitting down.
Standing Calf Raises 
Slowly rise up onto your toes, pause briefly, then lower your heels back down.
How to do it: Stand holding the back of the sofa or a wall for balance. Slowly rise up onto your toes, pause briefly, then lower your heels back down.
Why they’re effective: Calf raises support ankle strength and circulation, which can feel sluggish after travel, indulgent meals or long periods of sitting.
Wall Push-Ups 
Stand facing a wall with hands at chest height. Step your feet slightly back, bend your elbows to lower your chest towards the wall, then push back to the start.
How to do it: Stand facing a wall with hands at chest height. Step your feet slightly back, bend your elbows to lower your chest towards the wall, then push back to the start.
Why they’re effective: This is a joint-friendly way to work the upper body and gently engage the core.
Marching on the Spot 
Stand tall and lift one knee at a time, marching gently on the spot while swinging your arms naturally.
How to do it: Stand tall and lift one knee at a time, marching gently on the spot while swinging your arms naturally.
Why they’re effective: Marching lightly raises the heart rate, supports digestion after big meals and boosts energy without feeling like formal exercise.
Seated Core Twists 
Sit upright with sitting bones planted. Cross your arms over your chest (or keep loose if you prefer) and slowly rotate your torso from side to side.
How to do it: Sit upright with sitting bones planted. Cross your arms over your chest (or keep loose if you prefer) and slowly rotate your torso from side to side.
Why they’re effective: This encourages spinal mobility and gently engages the core after long periods of sitting.
Cat–Cow Stretch 
Come onto your hands and knees on the floor. Inhale as you arch your back and lift your chest
Exhale as you round your spine and tuck your chin. Move slowly between the two.
How to do it: Come onto your hands and knees on the floor. Inhale as you arch your back and lift your chest, then exhale as you round your spine and tuck your chin. Move slowly between the two.
Why they’re effective: Cat–cow improves spinal mobility and relieves tension in the back and neck.
Bird Dog 
From an all-fours position, extend one arm forward and the opposite leg back while keeping your hips and shoulders stable.
Hold briefly, then switch sides.
How to do it: From an all-fours position, extend one arm forward and the opposite leg back while keeping your hips and shoulders stable. Hold briefly, then switch sides.
Why they’re effective: Bird dog strengthens the core and lower back and helps improve posture, which is especially useful after sofa-heavy days.