This epidemic has taught many positive things; one of them is that we can increase our body’s immune power by staying at home during these lockdown days. If we have strong immunity, then we can easily protect ourselves from this epidemic. Lockdown doesn’t mean that you stop your exercises. You must remember that not everything is lockdown that aims to stay fit is not lockdown. We bring you the following activities that can be easily performed at home to keep healthy:-
This is a simple exercise to do at home. All you need is a mat and free space. You would need to lie on the floor on your stomach and now extend your arms in front of you with your legs extended behind you. It should be noted that to keep your chin slightly off the ground. Now the trick is to contract your back muscles and raise your legs and arms a few inches off the floor at the same time. You must hold at this position for 3 seconds and then rest. You can repeat this numerous times or ten times.
Standing Thoracic Expansion
This exercise may sound complicated but is extremely simple. This exercise is excellent for opening up your shoulders and chest. It is a must for counteracting the slumped position while sitting at our desks at work or while driving. If you perform this exercise with a deep, inhale that it results in the expansion of your ribs, thereby extending your midback and upper back. The exercise is to put your palms together and reach up and back as you lift your chest while you look upward to follow your hands as they curve back behind you. Stretch as far as you can and repeat ten times or at least three to five sets.
It would certainly be a fun exercise to do with many health benefits. All you need to do is to lie on your back, but do remember to support your head with your hands. Now curl up to rotate and lift your knee to meet the opposite side elbow. Now you need to repeat in the opposite direction. You can always make this exercise fun and easy by sitting up more and maintaining the same position as you twist to make the elbows and knees meet. You can do this exercise in three ways, standing, sitting, and lie down on the floor. Keep experimenting and repeat 15 to 20 times of three to five sets.
This is also known as windmill romper, and as the name suggests is the simple exercise. Jumping jack is a physical exercise performed by jumping as per the name, but the trick is to spread the legs wide and the hands overhead. Sometimes clap and then return to the normal standing position. Repeat this exercise as much as you can do it. The benefit of doing jumping jacks is to work for multiple muscle groups and get the heart rate up. This is one of the fantastic whole-body exercises.
Experts always recommend plank exercise for all upper bodywork for everyone. This is extremely helpful for the use of various combinations of muscles. It is an isometric core strength exercise that involves maintaining a position similar to push for a longer time. This exercise helps in building strong muscles and creates a balance in the body. There are various types of planks, and the standard plank is the forearm plank that is to hold in a push-up-like position so that the body’s weight is borne on forearms, elbows, and toes. The other forms of planks are side plank and the reverse plank.
Climbing Steps and Back
One of the most straightforward exercises is to climb a single step with one foot and then another foot up there. Now step back down the step with one leg and then the second leg. You need to do this at a faster pace and for numerous times. You can also jump up the step and jump backward or any other fun way to do it. It would be beneficial for the whole body muscles to develop and provide strong legs.
The super-active exercise is the burpees as it provides the excellent bang for your buck for muscle strength and Cardiovascular Endurance. Begin the exercise by standing straight with your feet shoulder-width apart and your arms down at your sides. Now with your hands out in front of you, begin to squat down as soon as your hands reach the ground, pop your legs straight back into a push-up position. Perform the push-up and quickly return to the starting push up position and jump on your feet.