Fitness and weight loss expert Sumit Dubey shares simple exercises you can do to stay fit every day.
The pandemic has had an inimical effect on each one of us.
With people restrained to their homes, most of us would eat, sleep, work...like a vicious cycle.
This naturally must have taken a toll both on your physical and mental health.
Until gyms and sports centres remain closed, working out from home will be the new normal.
You must change your outlook towards exercising and seek help from virtual classes.
There are countless free fitness apps to help you stay fit and in top shape.
While your home transforms into a gym, here are some simple exercises you can engage in to get started.
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1. Push-ups
One of the best exercises to build upper body strength, push ups enhance core strength and bring stability.
If you have trained your eyes on strengthening your shoulders, triceps, lower and upper chest, arms then this exercise is your best bet.
For an average person 50 to 100 push-ups daily are enough to maintain a good upper body.
How to do it
- Get down on all fours.
- Place your hands slightly wider than your shoulders.
- Straighten your arms and legs.
- Keep your feet wide apart.
- Lower your body till your chest nearly touches the floor.
- Inhale as you bend down. Your elbows have to be at 90 degree.
- Pause. Then push yourself back up.
- Exhale as you return to position.
2. Squats
The humble squats can do a world of good to your body. It targets the muscles of the lower back, legs, and the core.
It can help you torch your calories faster and lose weight. It is one of the most effective workouts to fortify your leg muscles, back, improve flexibility of the lower body and toughen the knee joints.
There are quite a few variations of squats and all pack quite a punch. People looking to get a toned body must include squats in their regime.
How to do it
- Stand with your feet slightly wide apart.
- Keep your chest up and try to sit while you shift your weight onto your heels.
- Push your hips back as if you are sitting in an imaginary chair.
- Lower your hips and ensure your thighs are parallel to the floor.
3. Jumping Jacks
Jumping jacks is one of the easiest and most fruitful exercises.
An absolute no-nonsense form of workout, it has innumerable benefits.
This cardio exercise will get your blood flowing and ratchet up your heart rate.
Star jump, another pseudonym of the exercise, when done consistently will surely help you cut on your weight and tone up your body.
How to do it
- Stand with your legs together and arms resting on your sides.
- Slowly bend your knees and jump into the air.
- While you jump, spread your legs wide and stretch your arms over your head.
- Jump back to your starting position. Repeat.
4. Lunges
If you want to enhance your endurance levels then lunges can be your go to exercise.
It can be done anywhere -- your balcony, your drawing room, your compound.
Lunges increase muscle mass to build up strength and shape your body, specifically the butt, core, and legs.
If it's done the right way, lunges will also aid you to improve your posture.
How to do it
- Stand straight with your feet hip-wide apart.
- Step forward with your right leg. Lean forward and lower your body while keeping your right knee at 90 degree.
- Push upward with your right foot and return to original position.
- Repeat with left leg.
5. Step-up, with weights or without weights
A low impact exercise which cuts down the risk of grievous injuries associated with other strenuous exercises.
All you have to do is to find out an elevated surface, stairs etc. and you are all set to go.
This exercise will activate all your upper leg muscles -- quads, hamstrings and glutes. To increase the effectiveness, you can do this exercise with weights according to your convenience.
How to do it
- Step up starting with your right foot. You can hold a set of dumbbells (optional).
- Press your heel to straighten your right leg.
- Bring your left foot up to and stand straight.
- Bend your right knee and step back down with your left foot.
- Bring your right foot down to return to original position.
- Repeat.
6. Planking or Planks
If you crave to fire up all your muscle groups at the same time then you should go for planking.
It has a windfall of benefits associated with it like it helps in improving flexibility, metabolism, overall mental health, maintains balance and co-ordination and aids in body alignment.
So, if you desirous of having those killer abs and a toned stomach then switch to this amazing exercise.
How to do it
- Go down on all fours.
- Bend your elbows till your forearms are on the floor and yur body is in a straight line from your feet, away from the floor.
- Keep your stomach/abs tight.
- Hold as long as you can.
7. Burpees
This is an equipment-free exercise which packs a punch.
You can incinerate your fat with this incredible and easy to do exercise.
It delivers a full body workout, accelerates heart rate, improves blood flow, lowers risk of heart diseases and diabetes, lowers cholesterol, and enriches brain function.
How to do it
- Stand with your feet slightly apart.
- Bend your knees and squat. Then place your hands on the floor in front of you and get into plank position.
- Jump to get back in squat position. Stretch your arms out and jump into the air.
- After you land back in position, repeat the above steps 3-5 times.
8. Standing shoulder press
All you need for this exercise is a pair of dumbbells which you are able to lift.
This exercise works the deltoid (posterior, medial, and anterior) muscle of the shoulder.
Additionally, to enhance shoulder strength, the standing dumbbell overhead press engages the core for stability throughout the movement.
How to do it
- Stand straight and hold a dumbbell or weights in each hand at shoulder level.
- Slowly raise your arms (with weights) and exhale as you do so.
- Pause after you have stretched.
- Now slowly bring your arms down to shoulder position and inhale as you do do. Repeat 3 to 5 times.
9. Chair/Bench dips
Make ample use of that bench or chair lying in your home. Just turn your back on the bench or chair you are using and exert pressure on your hands to go down.
This won't be easy initially, however, with time and practice you will adapt to it.
This exercise is exceptional for upper body development and increasing muscular endurance.
How to do it
- Find a stable chair or bench to sit on. Hold the edges with your palms (fingertips facing the floor, thumb facing your hips)
- Slowly lift your butt off the chair/bench and stretch your legs forward. Your arms should be straight. Don't bend your knees. Rest your feet on your heels.
- Now try to lower your body slowly towards the floor. Your elbows should be at 90 degrees and your spine erect.
- Push yourself back up and repeat a few times.
10. Wall sit
This exercise will certainly not let your back against the wall.
This is again an exercise which you can easily do at home.
How to do it
- Stand with your back erect against a wall.
- Slowly put your feet out in front of you, few inches apart from each other.
- Gently slide your back down like you are attempting to sit.
- Slide back up and repeat a few times.
- Do three sets of 30 seconds daily for maximum benefit.
