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
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.
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
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
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
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.
6. LOWER BACK CURL/COBRA
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.
7. SINGLE-LEG STAND (easy home workouts)
8. SQUAT JUMPS (easy home workouts)
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.
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.