Scott Lear, Ph.D., a professor in health sciences at Simon Fraser University in Canada, said, “If it was a pill, the exercise would be a trillion-dollar moneymaker prescribed to everyone.”
Today, we are more motivated than ever to stay healthy and invest in our wellness. As we all are cooped up at home, helping to flatten the curve and following the Centers for Disease Control and Prevention (CDC) and National Centre for Disease Control (NCDC) guidelines in stopping the spread of COVID-19, we need physical activity to maintain our overall well-being. As they say, desperate times call for desperate measures which is really appropriate with the current situation as the gyms are closed nationwide, people are left with no guidance to perform their daily routine of workout to maintain their fitness.
The key is to have “ body movements”, any type of body movement is better than nothing at all. Fortunately, there are plenty of simple and practical ways to exercise while staying home.
Here we will talk about some easy and effective workouts (beginner, intermediate, and advanced levels) that you can easily do at home just a few meters away from your comfortable couch. Scroll for detailed information.
Beginner Home Workout
You don’t need any special equipment to do these exercises. You can do them together in one workout session or split them up throughout the day.
Push-ups: Start your workout with push-ups. However, it is essential to have a perfect form while doing so. If you are unable to do push-ups, try baby push-ups (by dropping your knees to the floor). Try to do 10-12 reps for the first few days.
Back Lunges: You can try out front lunges. But also you could try doing back lunges for a change. This will help build your glute muscles and thighs. You can also use a wall or chair for balance if needed. Try doing 10-12 lunges on each leg.
Squats: Squats work majorly on muscles in your lower body which help to shape buttocks and thighs. While doing squats, make sure to maintain a certain distance between your feet to get into the start position. While going down, your hips should sink behind you as if you are sitting on a chair. To make your regular squat a bit challenging, try it out with some weights like dumbbells.
Plank: Finish your workout plan with a plank. Doing planks will strengthen the abdominal muscles and those muscles that support your back. At first, try holding the plank position for 15 seconds, gradually try increasing the timings to 30 and then to 90 seconds.
If you want to strengthen your core, try these beginner core strengthening exercises.
Intermediate Home Workout
As you begin to master the beginner workout, you can do additional exercises to build visibly stronger arms, legs, and abdominal muscles. For this intermediate workout plan, you can use a set of dumbbells.
Bicep curls: Start your plan with bicep curls. Take one dumbbell in each hand, and stand with the feet-hip distance apart. Bending at the elbow, maintain a good posture as you raise and lower the weights. Do two to three sets of 10 to 12 reps. Once you are able to complete this by relative ease, start increasing the weight.
Lateral raise: For lateral raise, take a dumbbell in each hand. Your palms should be facing inward towards the midline of your body. Raise your arms straight on the sideways, to your shoulder height and lower them slowly. If you see your elbows are bending, that means you are lifting too much weight. Do two to three sets of 10-12 reps.
Tricep dips: For this use a stable chair. Place your hands on the seat, press into your palms to lift your body up. Make sure your butt is not touching the edge of the chair. Lower yourself until your elbows are bent between 45-90 degrees, this will be counted as one rep of the exercise. Then slowly push yourself back up to the starting position with control. Do two to three sets of 10-12 reps.
Bent-Over Rows: For this exercise, tilt forward from the hips, so that your chest is facing the floor and your arms are hanging beneath you. With dumbbells in each hand, pull your arms toward your chest as if you are rowing a boat.
Overhead press: Stand in a straight position, press the dumbbells over your head with your upper arms positioned in a straight line from elbow to elbow. Try to extend your arms as much as possible without locking the elbow. Pause for sometime before returning to the initial position. It can be done while standing or while seated in a straight-back chair. Do two to three sets of 10 to 12 reps.
Advanced Home Workout
In this advanced workout plan, you will need a set of resistance bands and an exercise ball. These exercising tools will further help strengthen the muscles.
Stability Ball Push-Ups: Now that you have seen how to master the standard push-up with a good form, try performing the stability ball push-up with your upper body positioned on the ball. Start with the ball under your chest, Place your palms on it and start doing regular push-ups.
Banded Side Steps: To do the banded side step, the band should be looped under your feet. Now, step to the right side with your right foot while keeping your left foot on the band. Do the same with your left foot on your left side keeping your right foot on the band. To complete a set, do five steps to the right and five steps to the left. Rest for some time and then repeat again for three to four sets.
Lunges With Overhead Extension: For this, step forward into lunges position, while pressing your arms into an overhead press. You can either use a set of dumbbells or a medicine ball. Do five reps on each side to complete a set. Rest for some time and repeat again for two to three more sets.
Lat Pulldowns: You can do this exercise at home with the help of a resistance band. Hitch the center of the resistance band to the hook of a door. Grab handles in each hand and take a seat towards the door. Slowly pull the bands down until your elbows are fully pressed to your sides. Raise to the initial position and repeat for 10-12 reps. Do two to three sets.
If performed correctly and consistently, these beginner, intermediate, and advanced home workouts can be every bit as effective as a gym workout. Whatever exercises you do don’t let your fitness level fall during this pandemic, remember the key is to have body movements. Amid the virus outbreak, we need healthy bodies more than ever. Stay home, stay fit, and stay healthy!