Bachie numbing your brain cells but just can’t look away? We feel that. Chris Nayna is helping us alleviate the trash-TV-guilts with these five TV-friendly moves.

Glute Bridge:

  1. Lie face up on the floor with your feet flat on the ground and knees bent. Keep your arms by your side with your palms down.
  2. Drive your hips off the ground until your shoulders, hips and knees form a straight line. Tightly squeeze your glutes together and keep your abs drawn in.
  3. Hold this bridged position for a couple seconds and gradually bring the hips back down to the ground.


  1. Keep your upper body straight, draw your shoulders back and keep your chin up. Draw your belly button toward your spine and keep your core tight.
  2. Step one leg forward, lowering your hips until both knees are at a 90degree angle. Ensure your knee is directly above your ankle and not too far over your toes. Make sure it’s a slow and controlled motion so you don’t knock your other knee on the floor.
  3. Keep your weight in the heels and push back up to starting position.

Squats (on chair/couch):

  1. Stand with your feet at shoulder width apart. Lightly place your hands on the back of your head. Maintain a straight posture by keeping your head and chest up throughout the entire movement.
  2. As you flex your knees and hips, push your knees out toward your toes, sitting back onto your heels and lower your hips toward the chair. Lightly tap your glutes on the seat and push back up to starting position. Try to avoid collapsing onto the couch, rather slowly control the movement, transitioning as smoothly as possible.

Sit ups:

  1. Lie face up on the floor with your feet flat on the ground and knees bent about hip distance apart. Place your hands lightly on the back of your head or beside your temples with elbows out.
  2. Exhale and draw your belly button toward your spine and raise your torso by bending your hips and waist and contracting your abdominals.
  3. Inhale as you return to the starting position in a slow and controlled fashion. Try to eliminate any jerking motions or tension on the neck.


  1. With your arms extended place your hands at shoulder width on the floor
  2. Step your feet back into a plank position.
  3. Lower your chest to the floor, keeping your abs tight and try not to let your lower back to collapse.
  4. Press up into the starting position.

Regression: from knees or on chair.