During a lockdown, staying safe at home while focusing on your health is perhaps the ideal approach to reach your fitness goals. For those wondering, we would like to share some of the best fitness ideas while staying at home during a lockdown.
So, let’s begin!
Develop your Core
Core exercises typically work the abdominal muscles. Your core muscles are present deep within the trunk. They extend from the base of the head all the way to the pelvis. By building up your core, you're strengthening the foundation for all exercises. It's all about preparing the muscles present in the pelvis, lower back, hips, and midsection for a stronger body.
A stronger core works for everyone at any age. It will allow you to increase stamina, improve balance, and more while lowering the risk of injury when you're lifting something heavy around the house.
Core exercises you can try at home:
This is easy. Get on your back (make sure you’re on a comfortable surface). Bend your legs and spot feet solidly on the ground to balance the lower body. Place your hands behind your head. Now, using your abdominal muscles, come up to your knees (don't use your arms) and then lower to the starting position.
Find a small bench or stool that can hold your weight. Step on it with one leg. Come back down and step again (alternating legs each time). Remember to keep your back straight and having your core engaged.
- Dead bugs
Get down on your back with your knees in a tabletop position. Keeping your extended above your head, gradually lower one leg out to the ground and then back to the tabletop position. Now, try the other leg. For an extra challenge, lower the opposite arm to the ground as well when you lower the leg.
While on your back, have your legs be fully extended on the ground. With your hands tucked under the hips, lift the legs until you have reached a 45-degree point in your hips. Your feet should be over the hips. Lower your legs and do it again.
Have your arms on the floor with the elbows directly underneath your shoulders. Extend the legs out behind you and balance on your toes. Make sure your knees aren’t touching the ground. Your body, if you do this right, should form a straight line all the way from the shoulders to your heels. Try and hold this particular position for at least a minute.
Exercises such as Yoga, Pilates, and stretching your body offer an extraordinary advantage for both the body and the mind.
Concentrating on your body and psyche for even 15 minutes a day can help you feel more connected with yourself to help improve overall mood. They also help with proper breathing, balance, and relaxation.
Why not find a quiet space in your home and try out some yoga poses early in the morning before breakfast?
Cardio is fundamentally any movement that increases one’s heart rate to improve the body’s oxygen flow. You can go low-impact or really challenge yourself by going high intensity.
If you have a spin bike at home, that's a great way to get in some cardio. You can also consider using a jump rope to skip in your home. Cardio is a great way to burn unwanted calories (and fat) from your body so you can stay healthy during a lockdown.
Some cardio-based exercises you can perform at home are:
- Stair climbing
Do you have stairs in your house? Well, try climbing and getting down them for a few minutes to work up a sweat.
Lifting your knees (one at a time, of course!) to your chest while standing is another way to raise your pulse.
If you consider trying out these fitness ideas during a lockdown, try and make it fun. You can perform most of these exercises while listening to your favorite music or watching your favorite TV show or movie.
So, the next time you’re in the mood to binge-watch something, why not do some sit-ups, high knees, and more during it instead of sitting on the couch?