The reality of the corona virus is quite evident to all of us now. Any sane person, with an ounce of common sense, has by now realized that staying home and social distancing is the only way we can prevent ourselves from being the next target. But, what effect is this having on our lives? Our minds? Very importantly, our bodies?
In the midst of all the family bonding over cupcakes and banana breads, what has taken a backseat is our physical fitness. Let’s be honest; we are NOT working out as regularly as we used to. Whether your local gym or park is open to the public, not all of us feel safe in such environments.
We are here to tell you that you do not need a gym or park to get back into shape. Get off that couch, turn the timer on, put on some workout garment and follow this simple exercise routine to trim those excess kilos off your waistline sitting at home.
So, let’s get started.
Any good workout regimen begins with a set of warm-up stretches. These are very important to loosen the muscles and orient the body towards receiving more vigorous jerks. Stretch your neck, head, shoulders, ankle, legs and back well before embarking on the actual routine.
Source: The Healthy Unicorn
Once you have warmed up, start slowly by jogging on the spot. Give your brain some time to understand and be prepared for what’s coming. After you have jogged for about a minute, bring your knees higher and higher till you are almost bringing them to the level of your hips. Your body will begin to feel the burn if you are doing it correctly. Do it for a full minute or two.
Start in a push-up position with your hands on the floor. Tuck your hips under, engaging your glutes and lower abs. Pull yourself down to the floor slowly, focusing on squeezing your shoulder blades together and stretching your chest. Keep your chest tensed and tight. Don’t allow your hips to sag. If you have never done push-ups before, it will take a few days to master but keep at it even if you can’t do more than 5 at the beginning. For others, do 15 pushups of 3 sets, with a 30-second break between each set.
Start by lying on your front with your elbows locked out and your palms flat on the floor. Your legs should be straight out behind you. Tuck your toes under, engage your abs and lift your hips off the floor so that your body weight is evenly distributed between your palms and your feet. Keep your shoulders directly above your palms and keep your entire body, including your head, in a straight line. Focus on keeping your abs and glutes squeezed hard. Keep breathing normally without allowing your body to drop down. Hold for 30 seconds in the beginning and gradually take it up to a minute. Repeat at least 3 times, with half a minute break in between
Source: Get Healthy U
To perform a proper sit-up, lie down on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point. Inhale as you lower. Beginners should aim for 10 reps at a time.
Lie down on your left side on the mat with your knees bent and stacked together and your body in a straight line. Your head should rest on the mat as you direct your gaze forward at your left arm, which is extended out in front of you on the floor in line with your shoulder. Curl your right arm up to your head so your fingertips touch right behind your right ear. Engage your core strength, lift your upper body, bringing your elbow as close to the hip as you can. Lower and repeat. Switch sides.
Lying on your back, bring your knees up to form a 90-degree angle, and keep your hands by your temples. Crunch up and twist across the body while simultaneously performing a bicycle motion with your legs. For example, if you crunch up, and to the right, you should draw your right knee in and vice versa. Repeat for 20-30 reps total.
One of the time-tested exercises out there to get those lip-smacking thighs! Stand up with your feet about hip-width apart and tighten your back muscles and core. This is the start and end position for each squat. Push the hips back and bend your knees to lower down into the squat position. Keeping the weight on the heels, straighten the knees and drive the hips back to the starting position. Start with one set of 10 if you are an absolute novice and gradually build up to 3-5 sets of 15 reps each.
Start by standing straight with a dumbbell in each hand. Use two thick books or a filled water bottle if you do not have dumbbells at home. Your feet should be hip-width apart, your chest up, and your core engaged. With one leg take a big step forwards and place the foot flat on the ground.
Bend both knees and lower down under control until both your knees are bent at 90° and your front thigh is parallel to the floor. Push through the front foot and bring your body back to the standing position. Change legs and repeat to complete 1 count. Repeat 10-15 times to complete a set.
Source: Banyan botanicals
Knees to Chest
This stretch is great for massaging the low back and relaxing the lower body. Lie face-up on an exercise mat and bring one knee towards your chest and then the other, wrapping your arms around your shins and tucking your chin in. Gently move your knees left to right and roll your spine up and down. You can make this a single-leg stretch by bringing one knee in towards your chest.
Lie flat on the ground and breathe in a steady rhythm until you feel relaxed. Stretch your arms, legs, and back one final time and you’re good to go.
Is That Enough?
The important thing to remember is that exercise without practicing other healthy habits do not yield remarkable results. Watch your diet- eat fewer carbs and focus on having a hearty breakfast instead of a heavy dinner. Drink plenty of water to flush out toxins and get 8 hours of sound sleep.
Don’t make staying at home an excuse to become unfit. You deserve to be healthy all through the year and a 40-minute routine a day will give you exactly what you need right now – a feel-good kick!