6 Effective Exercises You Can Do at Home During Lock down
The current COVID-19 breakout has forced most of us to remain in quarantine. This has affected our daily schedules by doing most of the daily chores from home. However, diligent planning can ensure that you can follow your regular workout schedule from your home. This will keep you healthy and fit during the quarantine period. This workout will only take you around 20-30 minutes and all you need is a pair of dumbbell and yoga mat. The following are some of the best quarantine home workout exercises:
Push-Ups
Push-ups are basic home workout exercise that helps you work on different muscles. It is a good way to develop your shoulder and chest muscles. You should get down to a push-up position and place your arms shoulder-width apart. Ensure that your back is straight. Lower your body using your arms till your chest is nearly an inch above the floor. Drive your body upwards flexing your chest muscles and arms and keep repeating the process.
Dumbbell Standing Shoulder Press
This is a safe and effective home workout. You need to hold a dumbbell in each hand and raise them to your shoulder’s height. Your palms should be facing upwards. It is important to note that your elbows should be in front of the bar and should not flare out to the sides. Raise the dumbbells above your head till both your arms are fully extended and straight. Take a short pause and then lower the dumbbells slowly to return to the starting position.
Skipping
Skipping is perhaps the easiest and one of the most effective home workouts you can plan. It is an excellent cardio workout. Studies have revealed that 10 minutes of skipping provides the same results as 30 minutes of jogging. You can take a skipping rope and grab it with your hands at both ends. Flick the rope with your wrists and jump above it to clear the rope each time. Once you have become comfortable with basic skipping, you can practice double under- i.e. to let the rope pass twice in the same jump.
Dumbbell Squat
Squats are a good way of working out at home during this quarantine period. They help to develop overall strength. Hold a dumbbell or kettlebell in each of your hands in a standing position. You should keep your feet at shoulder-width apart. Keep your head up and your back straight and squat down till the dumbbells are nearly an inch from the floor. You must focus on keeping your knees over your toes and your chest out. While you squat down, ensure that you don’t sag your back or lean forward.
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Burpees
Burpees are the perfect exercise to do at home for burning calories. You don’t need any workout equipment and can do it at your home. You should start with a standing position and squat down until your thighs are parallel to the floor. Place your arms on the floor as you do so. Kick your feet as far back as possible and keep your arms extended. When your feet land jumps them back towards your hands and then jump in the air. Follow this by landing and squat down to go into the next rep.
Plank
Planks are a good home workout option. Unlike crunches, they don’t put pressure on your spine and help you keep injury-free. It is a great exercise to work out the core without getting injured. to get started, you should get into a push-up position. The difference between push-up and planks is that you should rest on your forearms instead of your palms. While you get into the plank position, ensure that your back is straight, and your abs and glutes are tensed. Hold the posture and ensure your hips don’t sag. Planks can help you develop a strong core and abs.
