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Who says you can’t get fit while sitting on the couch? While cannabis lovers unfairly have a lazy reputation, we know that’s not true. These simple exercises can help you stay in tip-top physical form during your next smoke sesh. In fact, the guy behind the Marijuana Diet encourages couch exercises as a part of a healthy routine. You may even enjoy these moves more after a little herb. The best part? All you need is your body weight and a sofa. Here are 7 couch exercises for the next time you’re high.

1. Seated scissors

Perch yourself on the edge of your sofa. Keep your back straight and extend your legs out in front of you. Keep your legs straight and begin to alternately kick one leg up in the air at a time.

First, raise your right leg while lowering the left.Then, raise your left leg while lowering your right. To really get yourself going, extend your arms and scissor them as well.

Work up to 25 total sets (50 complete crisscrosses).

2. Leg raises

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This one works your abdominals and your leg muscles. Lay down on your back with your legs out straight. Keep arms relaxed beside you. Slowly lift both of your legs up into the air with your feet flexed. Then, slowly lower. You should get a nice crunch in your lower abdominals.

Work up to 4 reps of 10.

3. Side leg raises

Get ready for some side-glute action. Lay on your side with your legs straight. Prop up your head with one arm, and use your other to provide support in front of you. Keeping your foot flexed, slowly raise your leg and lower it down again. If you want to kick things up a notch, you can add a resistance band.

Work up to 4 reps of 10 on each side.

4. Clamshells

Clamshells are another great glute exercise. Laying on your side, bend your knees and stack them over one another. Use one arm to support your head. Place your free arm on your hip to ensure correct posture. Slowly open and close your top knee as if your legs were a giant clam shell. You can also add a resistance band to this one if you want to make things more challenging.

Work up to 4 reps of 10 on each side.

5. Tricep dips

After all of that leg, core, and glute work, it’s time to get the arms going. Sit on the edge of the couch and extend your legs out while touching the ground. Lift your toes up so your weight is in your heels. Then, position your hands on the edge of the sofa close to your body. Next, you’re going to transition most of your weight into your hands as you move your butt off of the sofa.

Next, slowly lower your body down and back up. This should seem a little like a backward push-up off of the couch. You’ll feel a burn in your triceps. Work up to 3 sets of 20.

6. Half pushups

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Next, flip yourself over so that you are now facing the couch in a pushup position. Make sure your legs are straight out behind you and that you’re balancing on your toes. Use your arms to lower yourself down to the couch and back up, in a modified version of a pushup. For this, you might want to grip the lower frame of the sofa rather than the cushions, which may be a little too soft.

Work up to 3 sets of 20.

7. Bicycles

For one final core-strengthening move, seat yourself on the edge of your sofa. Extend your legs out in front of you and recline slightly. Make sure your core is engaged and your back is straight. You should be balancing on your sit bones.

Place your arms behind your head. Next, slowly bend your right leg and crunch forward, moving your left elbow to your right knee.  Then, straighten your right leg and repeat with the opposite elbow and knee. This is a couch version of a bicycle crunch. You can also do these on an exercise or bosu ball if you want a little extra burn.

Work up to 4 complete sets of 10.

Always remember to stretch after these strengthening exercises. You may also want to consult your physician if you have any concerns about starting a new health routine. You can do all of these exercises in a circuit if you want, repeat them as many times as feels right.

Most of these moves are so easy you can do them while during your next Netflix binge.

Do you have a favorite sofa exercise? Share with us on Facebook, Twitter, or in the comments below. We’d love to hear from you!

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