We have compiled 5 exercises you can do at home that will get your blood flowing and joints moving.
1) Core Extension
This exercise gives your core a great workout. It also helps stabilize and strengthen your back muscles, arms, legs and spine. It improves your balance, posture, and coordination. Here’s how to do it:
- Start the exercise by positioning yourself on your hands and knees.
- Slowly, extend your right arm straight in front of you and your left leg
directly behind you. - Hold this for two seconds and bring in your extended arm and leg
slightly, and then re-extend, balancing on your limbs that are still on the ground. Bring your Extended arm and leg back to the floor. - Repeat on the other side.
- This is one rep. Repeat 3 sets of 7 reps.
2) Leg Circles
This one might require some practicing and balance. It is a perfect exercise to keep you in good shape as it improves your upper body strength, your back, your glutes, and your legs.
- Kneel on your arms and knees with the palms on the floor.
- Now lift one of the legs and try making a circle, starting from one elbow to the other using your knee.
- Now repeat this with the other leg.
- Try doing a rep of 10 on each side for sets.
This exercise is great to help improve your stability, strength, and balance and can really get your heart racing.
- Get on the ground and balance yourself on your hands and feet.
- Move four steps to the left and then four steps back to the right, keeping yourself on your hands and feet. You can also try moving forwards and backward.
- Start with 5 reps on each side. It may sound simple, but this one can be laborious
4) The Side Plank
This one is a great exercise for your core and upper body. The side plank also helps tone your legs from hips to heels. Not only does it strengthen your oblique and shoulders, but the deep muscles of your lower back as well.
- To start, get in a low plank posture with both elbows on the floor placed directly under your shoulders. Keep your weight balanced between your
toes and arms. Keep your core and glutes engaged. - Now shift your body weight to the left elbow, and roll onto the left side, so the whole body is facing left. Make sure both your feet are stacking on top of each other.
- Raise your right arm to the ceiling and hold this stance for 15 to 30 seconds. Repeat the same on the right side now.
- You can do 2 to 4 reps depending on your body strength. Once you have developed enough strength, you can increase the reps as well as the timing of each stance up to 1 minute.
5) Pushups
Nothing beats the basics like pushups, one of the most effective bodyweight exercises. It is a perfect exercise to build upper body strength. It involves all major upper body muscles, such as the triceps, shoulders, and pectoral muscles, and also works your entire core.
- Start with the plank position, holding yourself up on your hands and feet.
- Pull down your shoulders, tighten up your core, and keep your neck neutral. Now, bend your elbows lowering your body towards the floor slowly. Go as low as you can or till your chest is about to touch the floor.
- Extend your elbows to return to the starting position. Try to keep your elbows as close to your body as possible.
- If you cannot do this exercise, you can use a modified stance by resting your knees on the floor. Once you build your upper body strength, you can try the standard pushups. Aim for 10 pushups.
Push Your Limits
These five basic exercises you can do at home will keep you in good health and your body in shape. However, there is always room for improvement. If it feels like you are breezing through these, challenge yourself and add more reps or sets.
Stay home, stay safe, and stay fit.