The recent closure of gyms across the globe due to the spread of COVID-19 has prompted people to look for ways to work out at home. Regular exercise is essential for staying fit during quarantine and maintaining your fitness gains, so here are 3 effective exercises you can do at home.
1. Push-ups
Push-ups are one of the simplest exercises that can be performed just about anywhere with a flat surface. When performed correctly push ups can work the triceps, pectoral muscles, and shoulders.
They’re a great way to build upper body strength without equipment, and can also be made more intense with some adjustments and variations.
The most basic push up involves placing your palms on the ground directly under your shoulders with your arms fully extended. Your legs and back should be perfectly straight and your toes should be resting on the ground in the starting position.
Inhale as you lower your body towards the floor until your chest is almost in contact with the ground. Gently exhale as you push yourself back up to your starting position.
Push-ups are effective at building upper body strength, but you may find them too easy to perform after a certain amount of time.
These push-ups can be made harder by elevating your feet on a raised surface so that the push-up is being performed at an angle. This variation also helps work out the serratus anterior muscles that aren’t targeted as well from regular push-ups.
2. Lunges
Lunges are popular strength training exercises that can be done at home. They work out the abdominal muscles, back muscles, gluteal muscles, quadriceps, hamstrings, and calves. Lunges can be performed with or without weights, so they can be performed by just about anyone.
There are many lunge variations to choose from, and each one works out different muscle sets. The most common lunge exercise is the stationary lunge.
The stationary lunge targets the glutes, quadriceps, and hamstrings. It involves throwing your weight on your front leg and slowly bending your front knee while using your back leg for balance and stability.
3. Planks
Planks work out your abdominal muscles, lower-back muscles, as well as your shoulder and back. The exercise may look simple and easy but the pose is difficult to sustain, even with the right form.
The starting position for a high plank is similar to the up-position for a push-up, (i.e.: with your palms on the ground at shoulder width and your arms stretched out). This pose should be maintained for as long as possible while keeping your back straight.
Most people start off by holding a 30-second plank and build on it as they build more core strength. Despite their simple appearance, planks are incredibly intense exercises and are great for getting your heart rate up.Nothing can beat working out at a proper gym, but these three exercises should help you maintain your fitness gains until gyms reopen in the future. So stay fit during quarantine and remember to wash your hands!