Getting to the gym for a quick workout is not as easy as it used to bee. COVID has affected our freedom to visit the gym and to get out and about for organized exercise. But rest easy, home exercises can help you keep your body healthy and fit. You can get your heart pumping right there in your living room.
Home workouts are timesaving and require little to no equipment. Keeping fit is important to maintain a healthy heart and to prevent numerous diseases. If you have private health insurance, you will also be able to get lifestyle and diet help from a physician to help you be your healthiest self.
Here are eight quick exercises to do at home.
Sit-ups are pretty basic but no less effective. They are good for toning your abdominal muscles and building core strength. Three reps of 20 should keep your abs intact. People with lower back problems can do crunches as an alternative. These involve lifting only the upper back and shoulders off the ground.
Planks is a static hold exercise. It has been described as the best bodyweight toning exercise for strengthening your core. Planks exercise increase your strength to plank for longer and do other exercises. The plank pose involves raising yourself on your elbows and toes while keeping your back and legs in a straight line. Start with holding the pose for one minute.
Squats give the largest muscles in the body, the glutes, a workout. They strengthen the muscles and increase flexibility in your lower body and hips. Squats also increase the strength of your core while burning a lot of calories. It’s ideal after all the binge-eating the lock-down has influenced.
Jumping Jacks are the simplest form of cardio to do. Cardio exercises give your heart a workout and get your blood flowing. It involves jumping with your legs spread wide and your hands raised above your head at the same time. After each jump, you return to the starting position and repeat. Perform for at least one minute.
Running in place
This is a simple exercise to incorporate into other activities like listening to music. Perform the movements of running while standing on one spot. Add arm movements to increase the benefits of this cardio workout and burn extra calories. Try to breathe in and out through your nose and avoid mouth breathing.
Lunges are a strength and balance exercise. They challenge your balance and increase your range of functional movement. They also increase the strength of your glutes and legs.
Stand with your feet, hip-width apart, place one leg forward with the foot flat on the ground and bend your knees while keeping your upper body straight.
Zumba is a dance exercise that improves coordination and balance and enhances cardiovascular health. It involves different types and intensity of choreography and needs no equipment. Zumba tones your glutes, legs and your core and burns lots of calories.
Dips are good for strengthening your triceps and working your joints. It requires a sturdy chair that can hold your weight. You simply sit in the chair with your hands holding the front edge. Push yourself until you are suspended off the chair with your arms holding up your weight. Bend your elbows and lower your hips toward the floor. Straighten up but do not sit back in the chair. Repeat 10 times in two sets.
You can combine these exercises to create a home workout routine. Combine cardio exercises such as Jumping Jacks and running in place with strength exercises such as pushups; and in no time, your body will thank you for it.