Exercising isn’t just an activity; it’s a way of life for most people. They love working out and spending time at the gym as it gives them a feeling of refreshment and satisfaction. However, we are now forced to stay inside amidst the recent coronavirus outbreak. As a result, we are not allowed to go outside for a jog or spend time at our favourite gyms.
In response, you can continue to stay fit and healthy with an effective home workout plan. This can help both gym enthusiasts and those who wish to stay healthy.
Staying at home for an indefinite period can easily make a person lethargic and unhealthy. This is why it is important to adopt a home workout in your daily schedule. Go through the following section to learn some easy exercises that you can do without any gym equipment.
Best Exercises for Home Workout during Quarantine
Before starting any home workout, it is important to warm your body up for exercise. This will help you get the initial energy to do the rest of the exercises given below. For this, simply get up and march on the spot for about 60 seconds.
1.Knee Push-up
Push up is a exercise that involves almost every muscle of body,thats why it is called as the king of exercises.But knee push up is designed for the beginners,because in beginning one can not able to perform basic pushups.
Directions:
1.Start from the standard push-up position but, instead of your feet, place your knees on the floor.
2.Your feet should be slightly lifted from your knees.
3.Then, bend your elbows up and down like normal push-ups while maintaining a straight position from your head to the knees.
Repeat this exercise in sets of 2 -3 with 10 repetitions. Take some rest for 1 minute.
2.Squats
Squats are another great exercise that strengthens your core and balance. Moreover, doing this lower bodyweight exercise is good for toning your gluteus maximus(hips), Quads(thighs), and hamestring muscle.
Directions:
1.Widen your feet parallel to your shoulder and extend your arms in front of you.
2.Bend your knees and your hips slightly and then do the traditional squat position.Always go parallel to ground not further.
3.Push up using your heels and repeat.
4.Keep your neck and back straight while performing squats.
Keep doing this in sets of 2-3 with 20 repetitions and then rest for 1 minute as before.
3.Jump Squat
Jump squats increase your explosive power,improve upper and lower body strength and burn calories faster than regular squat.
Directions:
1.Stand with your feet shoulder width apart.
2.Start by doing a regular squat,then engage your core and jump up explosively.
3.When you land, lower your body back into normal squat position to complete one rep.Land as quietly or softly as possible.
Do two to three sets of 10 repetitions.
4.Plank
For an easy exercise at home, go for planks. Planks are a great exercise for core strengthening, especially if you’re seeking a challenge. Moreover, you can try several variations of this exercise to suit your fitness needs.
Directions:
1.Lie on the ground in a push-up position.
2.Next, balance your body on your elbows.
3.Finally, hold this position for about 30 seconds and keep your back straight all the time.
4.You can attempt planks in intervals and in between other exercises. Hold the position for 30 seconds and slowly try to increase it to a full minute.
5.Forward Lunge
If you’re looking for a exercise with a focus on glutes and quads, Walking lunges might be best for you. This lower bodyweight exercise also provides strength to your calves and improves balance.
Directions:
1.Stand up straight with feet hip width apart and hands in front of your chest for balance.
2.From here, take an forward step with one leg, bending at knees and hips until both legs form 90 degree angle and your knees directly over your ankels.
3.Subsequently, switch your legs and do the same.
You can do this exercise for 20 repetitions before taking a break of one minute.
In conclusion, bodyweight exercises are a great way to start your day. Exercising at home can be a difficult process to start but is highly rewarding.The more consistent you are with your routine, the more likely you are to see results.Complete this routine at least three times per week.
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