Staying at home for an indefinite period can easily make a person lethargic and unhealthy. You should cultivate a habit of doing some indoor exercise to keep yourselves physically and mentally fit during the lockdown period. But it will be better if you set a time for your exercise. Decide whether you want to stick with it in the morning or lunchtime or evening. If you don’t set a time, you are more likely to put it off until you have more time or energy, and then put it off until the next day. Therefore, once you have decided the timing try your best not to vary from that time.
Exercising every day at the decided time will result in a habit and will become automatic even in normal times in the future. To avoid any variance in your exercise program take some precautions like arrange for sending yourself an email or text reminder, so you’ll never forget. Additionally, you can assign some family member or friend to remind you. Then when you get the reminder, do it right away. Don’t brook any delays.
When you first try to make exercise a daily habit, chances are, your body won’t be used to that kind of stress. Therefore start small. It will be worth exercising 10-15 minutes in the beginning. Do it nice and easy for the first a few days. Then slowly increase the duration to 20-25 minutes. Get your body slowly used to this daily exercise schedule and form that habit. Within a few days, you will start feeling lots of energy, enthusiasm and ambition.
Once your body starts to fill feel smoothness and ease, you can start increasing the length of your workouts, to 30 and then to 40 minutes, or eventually a bit longer. But make it pleasurable because if you associate a habit with pain, you will shy away from it. Exercise with an mp3 player with some sweet music will do wonders.
Remember that consistency is key, so try not to skip a single day. However, if you do, don’t beat yourself up, don’t judge, don’t feel bad — everyone messes up sometimes, and habit formation is a skill that requires practice. Just start your 30-day challenge over again, and try to identify the obstacle that led to your skipping a day and prepare for it this time.
This is why it is important to adopt a home workout in your daily schedule during this period. Go through the following section to learn some easy exercises that you can do without any gym equipment.
Moreover, before starting any home workout, it is important to warm your body up for exercise. This will not only help you get the initial energy and ease your muscles into exercise mode but will also help you reap many fitness rewards.
For a warm-up, you can start off slowly with an easier version of each exercise before moving into a more challenging phase of the move.
The bridge is a bodyweight exercise. This at-home workout helps in the balancing of the body on the hands and the feet. The bridge is also one of the easiest exercises for beginners. It is intended to improve lower back and gluteus strength.
Put a yoga mat or any piece of cloth on the floor. Lie on your back while facing the ceiling.
Next, position your feet flat and extend your arms by your side.
Raise your bottom until your hips are fully widened by squeezing your upper glutes.
Return to the starting position slowly and repeat. Perform this exercise in sets of 2 with 10 repetitions. After that, rest for at least 1 minute.
This home workout is used primarily for the core and arms. Knee push-ups will strengthen the chest, shoulders, and triceps, helping you build your fitness without the stress of a full push-up. This exercise will improve your standard push-up position.
Start from the standard push-up position but, instead of your feet, place your knees on the floor.
Your feet should be slightly lifted from your knees.
Then, bend your elbows up and down like normal push-ups while maintaining a straight position from your head to the knees.
Repeat this exercise in sets of 2 with 16 repetitions. Take some rest for 1 minute.
Squats are another home workout idea that strengthens your core and balance. It is a strength exercise in which the trainee lowers his or her hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely, the hip and knee joints extend and the ankle joint plantarflexes when standing up.
Widen your feet parallel to your shoulder and extend your arms in front of you.
Bend your knees and your hips slightly and then do the traditional squat position.
Push up using your heels and repeat.
Keep doing this home workout in sets of 2 with 20 repetitions and then rest for 1 minute as before.
Straight-Leg Donkey Kicks
Donkey kicks are an amazing exercise that should be added to your workout plans at home. This helps in building your glutes and core, as well as engaging your quad muscles.
Donkey kicks are great for both stability and toning. They target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty. They also work your core and shoulder muscles, since your entire body has to remain stable while your leg lifts. This exercise is especially beneficial for anyone who has a desk job.
Keep the knees together and lower your upper body further by bending your elbows and keeping the forearm straight on the floor. Straighten your right leg and lift it as much as you can. Do not bend the knees or move the hips. Bring down the leg and repeat with the other leg. Perform this home workout for both legs with 10 repetitions each.
One type of exercise that will improve your abdominal core strength and stability are plank exercises. When performed properly, they will not only improve the muscles supporting the spine and lower body but also develop the arms, shoulders, and glutes.
Lie on the ground in a push-up position.
Next, balance your body on your elbows.
Finally, hold this position for about 30 seconds. Next, squeeze your glutes (buttocks) to stabilize the front half of your body facing the floor.
You can attempt planks in intervals and in between other exercises. Hold the position for 30 seconds and slowly try to increase it to a full minute.