If you have been on the internet or any health website lately, one thing that everyone is stressing on is the need to regularly work out in this lockdown period. Apart from that, this sudden change has brought about a drastic transformation in our lives, which makes it difficult to get into a routine. But right now, more than ever, exercising regularly in order to boost your immunity, is extremely essential. It helps one stay fit, both mentally and physically.
Although, if you are working from home, like us, squeezing simple exercises into a hectic routine can get a bit daunting. So, we thought of helping you get out of a sedentary lifestyle by introducing you to a few easy workout routines. The only thing you will need is a workout outfit and a yoga mat. With minimum efforts and maximum results, you can do these 10 exercises regularly.
These are like your standard push-ups, but with an added twist of a hip hike. Start by getting into the push-up position, and then lift your hips up in the air. You will be in an inverted V position now. Then, slowly lower your hips, take your chest closer to the floor and back to the push-up position. Then go back to the inverted V position and repeat.
Start by placing your feet shoulder-width apart. Then, step forward with one leg into a wide stance, your one foot should be in front of the other. Then lower your body and dip your ankle. During this exercise, your body should remain stationary, spine in a neutral position, shoulders straight and gaze forward.
For those working from home, this is a great strength exercise to improve posture. Start by lying on your belly and putting the pressure on your abdominal muscles. Avoid arching your back. Then raise your arms to your side and lift your chest and belly away from the mat, while squeezing your shoulder blades. Then return to the start position.
This is one easy exercise you can squeeze into your work hours easily. Start by standing in front of a chair with your feet hip-width apart. Stand straight and slowly lower your body toward the chair without actually sitting down. While squatting, keep your knees and ankles aligned and place your weight on the heels. Then straighten up your body, and repeat.
An incline push-up is an elevated form of a traditional push-up. Start by getting into a push-up position with your hands resting on an elevated surface like the edge of your bed. With your abs tight and back straight, push down and get your chest all the way to the surface you are inclined on, and then go back to the original position. When you go down, breathe in and when you go up, breathe out.
Start by lying down on your back and raising your legs. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold this position for a second and raise your legs back up, and repeat.
Lie down on your back and place your feet on the floor. Then bend your knees and place your thumbs behind your ears and use your fingers to support your head without lacing them together. Contract your abs and inhale, and as you exhale, lift your upper body while keeping your head and neck relaxed. Inhale, and return to the starting position.
Stand straight, place your hands behind your head, then lift your left leg as you twist your body to the left and then tap your foot down, and repeat. After you are done with one set, repeat the same procedure with your right side. In this exercise, your posture should remain straight and as you raise your leg, your elbow should come near your knee.
For this exercise, start by standing straight with your feet shoulder-width apart, hands behind your head and elbows flared out to the side. Now, simultaneously lift your left knee out to the side, just to the hip level and lower your left elbow towards your knee, return to the starting position. Repeat on the other side.
This is a simple exercise but also helps you to work on your core. Stand straight and place your feet about hip-width apart. Rest your arms on the side and palms facing the floor. Start by driving your right knee up to meet your right hand, and then bring it back to the ground. Then bring the left knee up to meet your left hand, and repeat.
Pro-tip:You can divide each of these exercises into three sets each of 20, 40 and 60 seconds. After each set, rest for 20 seconds and then transition to the next set. This way you can easily devote about 20 minutes each day for a healthy workout routine.
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