The lockdown imposed worldwide due to the ongoing pandemic has presented a unique challenge for individuals who are fitness enthusiasts or regular gym-goers. With gyms closed and movement restricted, maintaining a fitness routine at home has become essential. At HealthifyMe, we believe that overcoming this challenge is possible! We have curated a set of 5 exercises, which we like to call “The Lockdown Exercises”, that can be easily performed at home to help you stay fit, track your progress, and keep you motivated and driven.
#1. Squats
Squats are a fundamental exercise that can be done without any equipment. To perform squats:
– Stand with your feet hip-width apart and toes facing forward or slightly outward.
– Slowly bend your knees, keeping your torso straight and abs engaged.
– Squat as low as you can, then push through your heels to stand up.
Variations like squatting with dumbbells, barbells, or incorporating one-leg squats can add intensity to the exercise. Squats help build muscle, burn fat, increase strength, and promote overall health.
#2. Elbow Plank
The elbow plank is a core-strengthening exercise that can be done at home. To perform an elbow plank:
– Lie face down with elbows under your shoulders and lift your body off the floor.
– Keep your body in a straight line from head to toes and hold for 30-60 seconds.
– For beginners, start on your knees and progress to balancing on your toes.
Planks improve core strength, shoulder stability, and posture while engaging multiple muscle groups.
#3. Forward Lunges
Forward lunges target the lower body muscles and help improve strength and metabolism. To perform forward lunges:
– Step one foot forward and lower your body towards the ground.
– Ensure your front knee does not extend past your toes.
– Variations like front, back, or side lunges can be incorporated for variety.
Forward lunges strengthen the glutes, quadriceps, hamstrings, and core muscles, making it a beneficial exercise for overall fitness.
#4. Inclined Push-Ups for Beginners
Inclined push-ups are a beginner-friendly upper body exercise that can be done at home. To perform inclined push-ups:
– Start on all fours with hands slightly wider than shoulder-width apart.
– Lower your body towards the floor, keeping your back straight.
– Push back up and repeat for 1-3 sets of 10-16 reps.
Push-ups target multiple muscle groups, including the chest, arms, and core, and help improve shoulder joint stability.
#5. Burpees
Burpees are a full-body exercise that combines strength and cardio. To perform burpees:
– Start in a standing position, then squat down and kick your feet back into a push-up position.
– Perform a push-up, then jump back to the squat position and jump up with hands overhead.
Burpees are a high-intensity exercise that targets various muscle groups and improves cardiovascular fitness.
Why is it important to exercise during lockdown?
Staying active during the lockdown period is crucial for maintaining physical and mental well-being. Regular exercise helps lower blood pressure, cholesterol levels, and reduces the risk of chronic diseases. Additionally, exercise boosts immune function, reduces stress levels, and promotes the release of feel-good hormones.
In summary, maintaining a fitness routine during lockdown not only benefits individual health but also contributes to the overall well-being of society. By staying active, we can support frontline healthcare workers and help combat the spread of COVID-19. Remember to stay safe, stay indoors, and prioritize your health and fitness during these challenging times. Together, we can overcome this!