While remaining indoors may be the best way to fight the raging COVID-19 pandemic, weeks of self-quarantine can make you work-brittle. With the exercise studios and gyms closed down, the best you can do to ensure that you stay on top of your health is exercise at home. Exercising during self-quarantine will not only keep you active and refreshed, it is a great way to deal with panic and stress.
As suggested by the World Health Organization, one must engage in 90 minutes of exercise each day. The exercises can be a combination of moderate and high-intensity workouts. However, the same can be achieved at home without any equipment. Irrespective of whether you are a beginner or a gym freak, you can pick certain exercise and try them at home to have a better headspace while quarantined.
List of Exercises You Can Easily Try at Home
Being at home or having no equipments is no excuse for bailing out on exercise. In fact, plenty of moderate to high impact exercises can easily be done at home without any equipment.
Here is the list of 5 best exercises that you can try at home without having to use any equipments.
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1. Air Squats
Doing squats are an easy way to toning your lower body, adding muscle mass in areas like glutes, hamstrings, thighs, and quadriceps. To start with the exercise, stand with feet spread apart. Make sure you spread your feet more than shoulder-width apart with your hands crossed or clasped in front of your chest. Squat with your back straight and return back to standing position. Repeat the exercise four times for 60 seconds each.
2. Forearm Plank
Forearm plank impacts core muscles, shoulders as well as lower back. Doing a plank is easy. All you need to do is get on all fours and align your arms directly in line with your shoulders. Raise your body off the floor, keeping your forearms in place while keeping your body and back straight. Hold the position for 30 seconds straight and repeat four times in a row.
3. Quadruped Hold to Shoulder Tap
Get on your all fours with palms flat on the floor, aligned directly under your shoulder and knees aligned straight under the hips. Bend your knees to 90 degree and lift off six inches from the floor. Hold the position while you draw your right hand to tap the left shoulder, following which you must return the right hand to the floor and do the same with your left hand this time. Repeat six times for 30 seconds.
4. Alternate Jump Lunge
Start the exercise by standing straight on the ground and do a lunge position with your leg as if you are running. Bend your legs at 90 degree angles and jump six inches off the ground. Make sure you switch legs in the air before you land on the lunge position. Repeat the same by pumping your arms to enhance the intensity of the workout. Repeat five times for 60 seconds.
5. Mountain Climbers
This exercise targets your lower body including your knees, calves, glutes and hamstrings. Take the high plank position with your hands kept in straight alignment with your shoulders. Stretch yourself in a straight line, parallel to the floor. Bring the right leg towards your chest and return back to the initial position. Repeat the same with the other leg and try to enhance the speed of the workout. Continue switching legs without bending your arms or back for 60 seconds straight. Repeat the exercise 5 times with a 15-second break in between.
While it is important to take care of your health and not lose on your fitness regimen, it is also important to take proper measures while you are buying daily supplements. Here is how you can decontaminate grocery during Coronavirus.
Here are other things to do while you are locked down at home: