(CNN)If you've been spending hours on your couch lately, you're not alone.
From "Tiger King" to "Ozark," binge-watching has been a common couch-based activity during our safer-at-home circumstances. But too much sedentary time is not good for our physical or mental health.
Try this total-body couch workout to get your body moving through all three planes of motion: sagittal (forward/backward), frontal (side to side) and transverse (rotating), as well as fundamental movements: squat, hinge, push and pull.
Set up your space
This is truly a couch-based workout; no special fitness equipment is needed — just your couch and two pillows. If you don't have throw pillows, you can use bed pillows. Additionally, you may want to have a towel to place over your couch in case you start to get sweaty.
In the pictures, I'm on my sectional, but all the exercises in this workout can be done on almost any style couch. You don't need an overabundance of room around or in front of your couch to do these exercises, but be prepared to move a coffee table or end table a few inches out of the way, if necessary, to safely and effectively perform the exercises.
If you are concerned about stability, have a chair handy nearby as support for the exercises that call for balance.
Important note: Always consult your physician before starting any new exercise program. Use caution and stop if you feel any pain, weakness or lightheadedness.
Get your body ready
It's always best to warm up to prep your body for exercise. Use the three stretches below to release tension and increase blood flow in your legs, hips and upper body. If you have a foam roller, you can also roll out those areas before stretching.
Because you're trying to get your body ready for increased muscle activation and movement, avoid holding any of the stretches too long. According to numerous studies, including a 2014 study published in the Journal of Sports Science and Medicine, static stretches of more than 30 seconds have been shown to create an immediate, albeit temporary, decrease in muscle strength and power. So, only take two or three breaths in each stretch, holding it for no more than 30 seconds.
This position stretches out your glute muscles and opens up your hip joint.
Place a throw pillow on the floor directly in front of the couch. Facing the couch, bend over and place your hands shoulders-distance apart on the cushion for support. Lift your right leg, bending your knee to 90 degrees while rotating from your hip, to place your right foot next to your left hand, so your shin can lay sideways on top of the couch.
The more parallel your shin is to the front of the couch the deeper you will feel the stretch. To further deepen the stretch, keep supporting yourself with your hands as you bend your knee back down toward the pillow on the floor. Only let your knee rest on the pillow, if you can do so without pain.
Repeat on the other side.
As with any exercise or stretch, listen to your body. You control the intensity of this hip-opening exercise with the depth of your back knee and angle of your front shin. It's important to keep the stretch in your hip and avoid trying to rotate from your knee. You should not feel any knee pain. If you do, back off on the intensity of the stretch until there is no pain.
This stretch releases the muscles in the front of your legs and hip.
Place a pillow on the floor directly in front of your couch. Standing in front of the pillow, facing away from your couch, bend one knee upward and put the top of your foot on the couch with the other leg out in front.
Keeping your torso upright, bend your forward knee as you would in a lunge, allowing your back knee to naturally bend toward the pillow. Try to shift your weight back into your hips as you lower down to elicit a stretch. Repeat with the other leg.
If you feel really tight and unstable in this position, move a coffee table or chair in front of you to hold for support.
This move loosens up multiple areas at once, including your back, chest, shoulders and backs of your legs.
Standing in front of your couch, facing it, bend down into a squat position, placing both forearms on the couch. Inhale as you reach your right arm forward and up, rotating from your shoulder, mid back and rib cage to twist open to the right. At the same time, straighten your right leg only.
You should experience a stretch in the back of your leg and across your right low back. Unwind back to standing and repeat the movement with rotation to the left.
Do three to five rounds of the exercises below, in the order listed.
Between rounds, take at least a minute of rest and drink plenty of water.
Elevated push-up: 8 to 10 reps