7 Easy Home Workout Which Will Help You To Stay Fit
Vaccines has been launched in India but that doesn't mean we all get vaccinated! Till the time we get vaccine we need to stay at our homes. In this pandemic due to social lockdown, we all may become sedentary but we are under social lockdown, not under workout lockdown!
As the people who don't do physical activities daily have fewer chances of getting health-related problems. Here is the simple exercise regime that you can do at home to stay fit and healthy ,also you can carry this very simple and effective regime after lockdown too!
1.STANDING LUNGES
Stand tall with your feet hip-width apart.
Take a step forward with your left leg, bend the knee and try to shift your weight forward on your right heel.
Push your left heel to come back to the neutral position.
Repeat the same on the other side.
Do this exercise for 60 seconds with a rest of 15 sec.
Standing Lunges Exercise
Benefits: This workout stretches your leg muscles therefore, it can be used as a warm-up exercise.
2.FRONT PLANKS
Hold for 30 seconds.You can hold for as long as you can.
You can start with all four position (or hand or knee) with your palms down and elbow flexed just below your shoulders and progress to plank position by straightening your legs.
Keep your body rigid & avoid back slack.
Front Plank Workout
Benefits : This workout Strengthen your core , improves balance and provides you better posture.
3.PUSH UPS
60 seconds of push-ups with 10 seconds of rest is very effective workout.
Do as many repetitions as you can with atleast 3 -4 in the beginning .
Push Ups Workout
Benefit: Strengthen the upper body muscles and boost up your metabolism.
4.Jumping jack
For jumping jack, you need to stand straight with your arms at the side and jump.
When you jump spread your feet and shoulders apart and stretch your hands over your head. Jump back to the initial position and repeat.
Do the jumping jack for 90 sec with a rest period of 30 sec.
Jumping Jack Workout
Benefits: Jumping reduces the risk of osteoporosis by increasing the bone density. It Also Helps in increasing capacity of heart and lungs.
5.SQUAT JUMPS
To start squat jumps stand with feet shoulder-width apart and hands by your sides.
Squat down and press down the ground with the feet to jump off the floor.
Land smoothly and use the momentum for your next squat.
Make sure that you keep your spine neutral while jumping.
Do the squat jump for 90 sec with a rest of 30 sec.
Squat Jumps Workout
Benefits: Squat jumps improve the tone of legs, hip and abdominal muscles.
Faster squat jumps help in reducing weight also.
6.CRUNCHES
Lie down on your back and bend your knees such that your feet remain flat on the ground.
Now cross your arms over your chest and lift your shoulder off the ground slowly .
After learning the basic crunches you go for the reverse crunches.
For the reverse crunches lie down on your back, raise your both the legs to bring your knees over your hips.
Now lift your hip off the ground and finally lower the hip in a controlled way.
Reverse Crunches Workout
Benefits: Crunches are the best exercise to strengthen your abdominal muscles and it also help to lose the extra belly fat.
7.GLUTE BRIDGE
Lie on your back with knees bent with feet flat on the ground.
Now, engage your core and squeeze your glutes to lift off your hips in such a way that your knees, hips and shoulders form a straight line.
Hold this position for 5-10 sec (3-5 sec for the beginners).
Glute Bridge Exercise
Benefits: Glute Bridge strengthens your core muscles and reduces back pain. It also Improves the tone of hip muscle (gluteus maximus ).
Article By: POONAM (BPT-4TH YEAR)
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