Top 25 At-home Exercises to do During Quarantine.
The pandemic has forced billions of people to stay indoors and avoid going out. Covid 19, the deadly virus has shut down businesses, decreased employment rates, and stripped us of many recreational activities that were once part of our lives. This includes shopping too! Since going out to malls or grocery stores has become dangerous for one’s health, people have switched to online shopping. But can you do the same with the gym?
The answer is: no! It is almost impossible to bring the gym equipment at home for working out and finding a fitness trainer online can be expensive. Looking for simple yet high-impact exercises that you can do at home can be a hassle.
For this reason, we asked a dozen of fitness experts across town about the best exercises that can easily be done at home. No matter where you find yourself, these 25 At-home Exercises can help you stay on track and create a total body, at-home workout that does not exceed your abilities and fulfils your needs. So, let us get started!
The Importance of Working Out During Quarantine
The quarantine can be a tough emotional time for everybody. Especially self-quarantine can be an exceptionally stressful period for people. Since it is a challenging situation for the mental health of most citizens, relaxation tools, including exercise, can be useful to protect one’s mental and physical health during this time.
Working out has several other benefits, too; for example, staying active helps you maintain your weight, which protects you from illnesses caused by obesity, such as blood pressure and diabetes, other cardiovascular illnesses, etc.
An exercise is also a great tool to manage one’s blood sugar and insulin levels. It also helps smokers quit harmful habits. Last but not least, exercise also helps sharpen your thinking, learning, and judgment skills eventually as you age.
Here are the 25 at home exercises given by experts that you need to try right now:
Supermans target your back, shoulders, as well as your hips. The exercise is a wonderful beginner exercise that requires no equipment. Start by laying down on your stomach with arms extended. Extend and raise both your arms and your legs at the same time. Make sure your back does not arch and hold this position briefly. Lastly, bring your legs and arms back to their starting position.
Targeting your arms, chest, and shoulders, a pushup is an oldie but a goodie! For your starting position, kneel on a flat surface, bringing your feet together behind you. Place your palms on the mat and lower your body towards the floor until the mat touches your chin or chest. Slowly raise yourself by pushing against the floor while maintaining a rigid torso. To reduce the stress on your shoulder joint, keep your elbows close to your sides while in the downward position.
- Bent Knee Push Up
The exercise is great if you want to target your chest, shoulders, and arms. It is quite similar to a pushup, only with a slight difference. Start in a pushup position, with your feet behind you while you kneel on an exercise mat. Place your hands flat on the mat and lower your body towards the floor while maintaining a rigid torso. Make sure your hips do not bend while you fully extend your body from the knees. Bring yourself back up slowly to the starting position.
Don’t be intimidated by the name of this exercise. It is an exceptionally effective exercise that is known for strengthening your back, butt, and shoulders. On a mat, lie flat on your stomach while extending your legs and keeping your ankles slightly plantarflexed. Next, raise one of your arms a few inches off the floor, keeping it extended and ensuring this position is held briefly. Lower your arm back towards the starting position, making sure there is no movement in your low back and hips.
- Jumping Rope
Most people shy away from jumping rope because of all the myths out there on the internet that describe the adverse effects of this exercise on one’s knees, ankles, and calves. This is far from the truth! In reality, jumping rope is the most effective exercise to stay active and lose fat and weight all over the body. Research suggests that 10 minutes of vigorous jumping rope exercise can burn up to as many calories as you would burn when jogging an 8 minute per mile race.
- Squat Thrust
The squat thrust exercise is classified as a calisthenic exercise. The effectiveness of this exercise is maximized as you perform it. First, drop into a squat position by bending your knees. Fall forward and place your hands on the ground, similar to the pushup position. Go back to the squat position by pulling your feet forward with your hands on the floor. At first, the exercise might be difficult to get the hang of, but with time it becomes easier.
Crunches are one of the easiest exercises to do at home. It does not require any equipment and can also be done by beginners. It is one of the most effective exercises for abs recommended by fitness trainers. Start by lying on your back with your knees bent. Bring your hands behind your back and raise your upper body towards your knees. Make sure your feet, tailbone, and lower back do not lose contact with the mat. Bring your torso back towards the mat to the starting position.
Strengthening your core is an important part of staying fit, and when it comes to strengthening your back, core, and abs, there is no better exercise than a plank. Start on all fours with your elbows, forearms, and toes on the ground. Make sure your heels are above ground. Elevate your hips to ensure your back remains straight, and hold this position for as long as possible. To hold the position, you require endurance in the glutes, abs and hamstrings.
A simple stroll positively impacts not only your physical health but also your mental health. Exercise strengthens bones, maintains blood pressure levels, improves cholesterol levels, and reduces the risk of several diseases such as diabetes and heart disease. As for your mental health, walking improves memory and prevents any age-related memory loss. Initially, start by walking for 15 minutes and eventually increase your speed as well as your distance and the time you walk.
A professor of kinesiology at McMaster University, Stuart Phillips, is also an expert on the effects of resistance training on the human body. He stated that there is no better exercise than the squat for a person to do. The squat is an exercise that activates the biggest muscles of the body located in the back, buttocks, and legs. Start by folding the arms across the chest and bending your knees and your lower trunk to make your thighs parallel with the floor. Ideally, the exercise must be done at least 25 times.
- Pull up
The pull-up is another one of the favorite exercises recommended by experts right after pushups. This is because of the muscle groups that this exercise impacts, including the shoulders, biceps, and the larger muscles of the back. The exercise can be done at the gym on a special machine, or you can even do it at home on a carefully installed pull-up bar like the one shown in the picture. The exercise requires immense upper body strength.
- Jumping Jacks
The jumping jack also referred to as the star jump, is a physical jumping exercise performed by jumping to a position where your legs are wide open and your hands are raised above your head. You then return to the starting position with your hands resting on your side and your legs positioned together. Exercise is one of the easiest and most effective rates to increase your heart rate and get your blood pumping.
Various boot camps have the burpee exercise as their staple. That is quite understandable since it works your entire body, gets your heart pumping, and provides huge cardio benefits. It is a variation of the squat thrust, with the only difference being an additional stand between reps. It is popularly used in strength training and is a full-body exercise. It works as an anaerobic exercise when done for the first time. However, it can be utilized as an aerobic exercise when done repeatedly.
- Leg raise
It is one of the easiest exercises you can do at home. It effectively works your abs while you are lying down. It is known for strengthening the lower back, core, and hip flexors, all of which help improve your stability. To perform the exercise, start with lying flat on your back, keeping your arms at your sides and your legs extended. Lift both your legs simultaneously towards the ceiling, making sure they are straight until your butt is no longer touching the ground. Lower your legs slowly until they are just off the ground and hold.
Similar to squats, lunges also work the biggest muscles of your lower body. This includes glutes, thighs, quads, and hamstrings. Exercises that strengthen your back and help with core stability are the ones that work the leg muscles just like lunges. In addition to helping with core strength, lunges are also going to get your heart pumping. To perform this exercise, keep your back straight while taking a big step forward. Bend forward on your knees, making a 90-degree angle and keeping your weight on your back toes. Return to the starting position and repeat.
- Glute Bridges
Want to get rid of the aches and pains that come as you age? This strengthening and stretching exercise is your weapon against all aches and pains. This is the safest exercise for glute activation and endurance that minimizes the risk of lower back pain and hip and knee pain. Lie down with your knees bent and feet flat against the floor. Raise your hips as high as you can manage to raise your entire back off the ground. Keep your back straight while lengthening your hips.
- Side Plank
A side plank is a tough exercise that targets your abs and your hips. Lie on your right side, with the left leg lying directly on top of your right leg. Elevate your upper body and support yourself on your right arm with your right elbow bending to 90 degrees directly under your shoulder. Lift your hips off the mat for the upward phase and stay in this position for as long as you can hold it. Return yourself to the starting position and repeat with your other opposite leg.
- Squat Jumps
Squat jumps mainly target your thighs, legs, and hips. Stand in the squat position with your feet hip-width apart, keeping your arms right by your side. Shift your hips backward and move downwards, creating a hinge-like movement at your knees. When you have reached the bottom of your downward phase, jump upwards, exerting your full power. Keep your feet level and parallel to the ground. Roll backward quickly towards your heels softly and quietly on the mid-foot position.
Lie on your stomach on an exercise mat keeping your hands by your sides. Makes sure your hands face forward and are positioned directly below your shoulders. Press your hips onto the mat and bring your chest upwards, making sure they stay stable. Your muscles in the abdominal region and lower back will be stretched through this pose. Eventually, relax your upper body, bringing it back onto the floor or the mat. N case of experiencing pain in your lower back because of this exercise, make sure you consult with your doctor immediately.
- Forward Lunge with Arm Drivers
The ab, butt, thigh, and hip exercise starts with the person standing with their feet together. Keep your elbows fully extended, with arms raised in front to shoulder height. Step forward and lift one foot off the floor while swaying your upper body and ensuring you do not move the supporting foot. Lower your body just like you would do for a lunge and simultaneously tilt your upper body sideways. Activate both your quads and glutes by pushing off your front leg and returning to your upright, starting position.
- Single-Leg Stand
Stand spreading both your feet together just a few inches apart, making sure they stay parallel to each other. Pull your shoulders down and back and bend your knees slightly. Gently rise on leg off the floor, about 3 to 6 inches, while avoiding any sideways tilting or swaying in your upper body. Stay in this position for about 10 to 15 seconds and bring your raised foot back to the floor. While lifting one leg is easy for most people, the quality of movement is what is important. Movements should be performed slowly while avoiding any sudden positional changes.
- Russian Twist
Work your shoulders, core, and hips with the Russian twist. The exercise is a simple abdominal exercise performed in repetitive sets. It involves a twisting motion that focuses on the abdomen, toning the core muscles. This exercise is ideal for building your strength in your upper torso, especially when you bring the variations into play! Sit in the crunches position with your hip against the floor, and your knees bent forward. Swing your arms from one side to another in a twisting motion. For this exercise to work, it must be done nonstop.
- Bicycle Crunches
Bicycle crunches area variation of crunches to tone your abs and target side fat as well. To perform the exercise, lay down in a crunch position, lift one leg, and extend it out. Bend your knee towards your chest while lifting the other leg. Twist through your core, making sure the raised knee meets your opposite arm. Repeat for more effectiveness.
- High Knees
The exercise falls under the cardio-intensive exercise category. It is performed fast to engage your core, strengthen all the muscles in your legs, and get your heart rate up. It is also known for improving momentum, coordination as well as flexibility. High knees are included in a wide variety of workouts because of the physical benefits that they bring.
- Bicep Dips
Last but not least, we have got the bicep dips which is a simple and effective exercise that you can easily incorporate into your routine. The exercise is designed for the muscles at the back of the upper arms. Focus on the entire arm if you are aiming for strength and overall tone.
It is extremely important to stay as physically active as possible during this quarantine. A healthy lifestyle with exercise incorporated into your daily routine can make a huge difference in protecting oneself from the deadly virus!