Stay fit without gym – 8 Home workouts for lock down

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As of now, many countries have opted for lockdown for at least a month or two, which means people need to self-isolate themselves or else face the music. With nothing much to do, one can always opt for exercises or workouts which one can do at home itself in order to stay fit and sane. One can create a total-body at-home workout using your body weight. Let’s check out some home workouts.

AT HOME WORKOUTS

1. SUPERMANS

Body part used: Shoulders, Back/Butt, Hips

No equipment needed

Step 1 – Starting Position: You have to be in a prone position (on your stomach) with extended legs, slightly plantarflexed ankles (toes pointing away from the front of the leg below the knee), extend your arms overhead with palms facing each other and relax your head aligned with the spine.

Step 2 – Upward Phase: Exhale, contract your core and abdominal muscles to keep the spine stable and extend both the hips slowly (also raise both the legs) a few inches off the floor while at the same time raise both arms a few inches off the floor. Extend both your arms and legs and avoid rotations in each. Lastly, maintain your head and torso position avoiding arching in your back. Also, keep in mind that your head shouldn’t rise. This position should be kept for a brief period of time.

Step 3 – Downward Phase: A gentle inhalation and then lower your legs and arms back towards your initial position restricting movement in lower back or hips.

2. SKIPPING (Easy home workouts)

Body part used: Wrists, Legs, Fingers

Equipment required: A rope of any length.

home workouts

Step 1 – Hold the rope at both ends.

Step 2 – Utilize your wrists to flick it around your body, jump to clear the rope as it hits the ground. You can make the move more intense with double unders – letting the rope pass round you twice for every jump.

A 10 to 20-minute skipping can help you lose a lot of calories.

3. PUSH-UPS (easy home workouts)

Body part used: Arms, Chest, Shoulders

No equipment needed

home workouts

Step 1 – Starting Position: What you need is to kneel on the floor and bring your feet together behind you.

Step 2 – Slowly bend forward and place your arms flat on the floor, then position your hands shoulder-width apart with fingers facing forward or slightly inward. Then shift your weight forward until the shoulders are directly over the hands. Then stiffen your torso and place your feet together. Make sure that you allow full extension of your body.

Step 3 – Downward Phase: The body should be lowered slowly while making sure that your torso is rigid and is aligned with your spine. Be careful not to allow your back to bend or your hips to hike upwards during this phase. Continue to lower yourself until your chin or chest touches the floor. Make sure that your elbows flare outside during this phase.

Step 4 – Upward Phase: Press yourself upwards through your arms while maintaining a rigid torso and an alignment of your head with your spine. For extra strength, you can think about pushing yourself away from the floor. Do not allow your low back to bend or your hips to hike upwards. Keep on pressing until the arms are fully extended at the elbows.

Step 5 – Pushing through the heel and outside surface of your palm yields greater force in your press and also provides stability to your shoulders.

PUSH-UPS CAN HELP ONE TO TIGHTEN HIS CHEST MUSCLES.

4. BENCH DIPS

Body parts used: Hands, Shoulders, Legs

No equipment needed

home workouts

Step 1 – Stand facing away from your bed or your bench, grab it with both hands at a certain width. It is advisable to grab it at shoulder-width.

Step 2 – Then extend your legs in front of you. Gradually lower your body by flexing at your elbows until your arm at your forearm. Don’t forget to create a 90-degree angle.

Step 3 – Lift yourself back to the starting position using your triceps.

5. CRUNCHES/BENT-KNEE SIT-UP

Body Parts used: Abs

No equipment

home workouts

Step 1 – Starting Position: Lie on your back on a mat or floor with your feet flat on the floor. Make sure to bend your knees.

Step 2 – Place your hands behind your head pulling your elbows back. Maintain this position throughout this exercise. Make sure that your spine is aligned with your head but move your chin towards your chest during the upward phase.

Step 3 – Upward Phase: Your core and abdominal muscles should exhale and contract. Also, flex your chin slightly towards your chest while slowly curling your upper body towards your thighs. Focus on pulling your rib cage towards the pelvis. Feet, tailbone and lower back should be in touch with the mat or floor all the time. Curling should continue until your upper back is lifted off. This position should be held briefly.

Step 4 – Downward Phase: A gentle inhalation and then slowly lower your torso back in a controlled fashion keeping your feet, tailbone and low back in contact with the mat. Make sure that they lie on the same plane.

This exercise should be done properly to avoid excessive stress on one’s back. Usually, this exercise is performed too rapidly which should be avoided. In this exercise, the pelvis gets tilted anteriorly thus increasing stress on the lower back which should be avoided and taken care of. It should be kept in mind that the rib cage and the pelvis should come closer together and the neck and shoulders should be relaxed.

6. LOWER BACK CURL/COBRA

Body Parts Used: Back, Abs.
No equipment
home workouts
Step 1 – You have to be in a prone position (on your stomach) on an exercise mat or floor with your hands by your sides facing forward, positioned directly under your shoulders. Keep your legs extended and your ankles plantarflexed(toes point away from the body).

Step 2 – Upward Phase: Exhale gradually and press your hips into the mat or floor followed by pulling your chest away from the ground. During this process make sure that your hips are stable. This helps to arch your low back and stretches the muscles of your chest and abdominal region. Maintain this position for at least 10-30 seconds.

Step 3 – Downward Phase: Gradually relax and lower your upper body to rest back upon the mat or on the floor.

Step 4 – If there is any pain in the low back with this movement, stop the exercise immediately and get it diagnosed by your doctor.

One can limit the extension in his or her arms to keep the hips on the mat or floor as the length of arms differs from a person to person, individuals may often lift their hips off the mat or floor while extending their arms.

7. SINGLE-LEG STAND (easy home workouts)

Body Parts Used: Abs
No equipment
home workouts
As the name suggests, here one needs to stand on one of his or her legs and bend the other one. This helps to improve balance and stability.
Step 1 – Stand with both feet together but parallel with each other with your knees bent. Pull your shoulders down and back with simultaneous contraction of your abdominal muscles to avoid any excessive arching in your low back. Also, contract your inner and outer thigh muscles.
Step 2 – Slowly and gradually lift your leg about 3 to 6 inches above the floor. Sideways tilting or swaying in your upper body should be avoided and make sure not to move the stance (supporting) foot. Hold for at least 10-15 seconds before returning the raised foot to the floor. An equal number of repetitions should be performed with each foot.
This exercise can be varied by people according to their needs.

8. SQUAT JUMPS (easy home workouts)

BODY PART: Legs – Thighs, Butt/Hips
No Equipment
home workouts
Step 1 – Starting Position: Stand with your feet apart with arms by your side, then pull your shoulders down and back without arching your low back and engage your abdominal / core muscles to stiffen your spine.

Step 2 – Downward Phase: First, shift your hips in the backward direction and move slowly to create a hinge-like movement at your knee joints. Keep lowering yourself down until you get a feeling of your heels about to lift off the floor. Try to maintain a flat back and keep your head facing forward and position your arms where comfortable or where they offer the greatest degree of balance support.

Step 3 – Jumping Movement: Explode upwards through your lower extremity with ONLY a very brief pause at the bottom of your downward phase, pushing and extending your ankles, knees, and hips simultaneously. Keep your feet level with each other and parallel with the floor as you jump into the air,

Step 4 – Landing: Make sure that you land with the correct foot position and avoid excessive forward movement in your lower extremity which places additional stresses upon your knees.

Step 5 – Try to land softly and quietly on the mid-foot. Push your hips backward and drop them downwards to absorb the impacting forces associated with jumping. Locking out your knees or quads on your landing should be avoided as this may lead to potential knee injuries.

Step 6 – Land with your trunk inclined slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, stiffening your torso to protect your spine.

This exercise can be varied by people according to their needs.

It would be advisable if one first learns how to squat and land before attempting to jump. Once he or she has mastered the hip-hinge mechanism, he or she can start with small jumps but emphasize on landing mechanics. Progress to more explosive jumps should be done once the landing mechanics have been mastered.

Conclusion –

So these were some of the home workouts that you can do at your home. Don’t let the lockdown prevent you from staying fit. Stay safe and stay healthy.