Stay fit with these simple & effective exercises during the lockdown.

Stay fit with these simple & effective exercises during the lockdown.

“It's funny how it took a global lockdown for us to start caring about fitness.” 

The world is currently divided into two sections: People who are reading such comments, and people who are writing such comments.

Regardless of the category you fit in, we’re all turning towards fitness gurus and workout videos to maintain our sanity. It becomes apparent, therefore, that in times like these, exercise can be a great way to stay sharp. It is almost a bid to gain control in a situation where everything appears to be uncertain.

So, whether you are an amateur or someone sporting rock-hard abs, here are a few exercises to stay fit:

Plank

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Materials Required

  • Yoga mat
  • Stopwatch

Technique

  1. Set a timer for 30-60 seconds (you may gradually increase it with time and practice)
  2. Rest your forearms on the ground, with your elbows placed parallel to your shoulders. Clasp your hands together.
  3. Ground your toes into the floor and lift your body. Squeeze your glutes and abs for added stability.
  4. Align your head with your spine and stare at a spot on the floor that is one foot beyond your hands.
  5. Hold the position.

Variations

Handstand plank, knee plank, single-leg plank, side plank, and medicine ball plank.

Step-ups

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Materials Required

  • A simple step or a stool/chair (you may also perform this exercise on stairs)

Technique

  1. Stand in front of the steps with your arms by your side feet shoulder-width apart. You may even place your palms on your hips.
  2. Firmly place your right foot on the step and pull your body up. Place your left leg on the step and pause for a second.
  3. Step down using your left foot and follow up with your right.
  4. Repeat steps 1 to 3 by leading with your left foot this time. Work up a comfortable intensity for stepping up and down.
  5. Continue alternating your feet and complete reps of 20 steps per leg. Complete 3 such sets.

Variations

Step-ups with weights.

Skipping

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Materials Required

  • Skipping rope of the correct size

Technique

  1. Use your fingers to grip the handles of the skipping rope and position it in front of you. A loose grip allows for greater speed and efficiency.
  2. Keep your elbows close to your body and feet together. Warm-up and start getting into the groove with toe catching and pretend jumps.
  3. Build up a tempo and start jumping the rope. Continue for about 10 to 20 minutes and maintain form while jumping.

Variations

Backward, cross step, scissors, one-foot hop, two-feet at a time, side straddle, sideways jump, and alternate foot jumps.

Squats

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Technique

  1. Stand tall with your arms by your side, knees slightly bent, and feet shoulder-width apart.
  2. Bend your knees and push your buttocks towards the floor. Stretch out your arms in front of you to maintain balance.
  3. Stand back into position while squeezing your glutes.
  4. Repeat 15 times.

Variations

Weighted squats, split squats, pistol squats, step-out squats, isometric squats, and plié squats.

Standing Trunk Twists

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Technique

  1. Stand with your spine erect, feet shoulder-width apart, and knees slightly bent.
  2. Position your arms in front of you, parallel to the ground, with your palms facing away.
  3. Twist your torso to the left and bring up your left leg to knee-level to the right side.
  4. Now gently twist in the opposite direction, that is, your torso to the right and right leg to the left.
  5. Continue steps 3 and 4 until you have completed one set of 15 reps each.

Variations

Overhead standing trunk twists, lunge trunk twist, and step-up standing trunk twists.

Tips for Exercising at Home

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Before you get started, here are some st-home exercising tips to keep in mind:

  • Create a dedicated workout space and eliminate distractions while exercising.
  • Dress in comfortable, yet fitting clothes, to ensure that they don’t get in the way of your workout.
  • Remember to warm up before you begin, and cool down right after.
  • Avoid overdoing your exercise routine, just 20 to 45 minutes of exercising is enough to keep you fit and healthy. Include a few recovery sessions, and sandwich them in your regime.
  • Infrared clothing can help your body recover from muscular aches and pains.
  • Maintain proper form and posture to avoid any injuries.
  • Play your favorite tracks to enhance your performance.
  • Challenge yourself and increase the exercise intensity gradually to push your limits.

Conclusion

The above exercises are stellar examples that you don’t need fancy equipment or gym subscription to stay fit. Find an accountability partner to (virtually) work out “with” you. It not only gets you in the competitive beast mode but pushes you to perform better.

Follow a consistent exercising routine and step out from the lockdown looking your best!