Currently, due to COVID 19 outbreak, the entire world is homebound without much physical activity which thereby could be detrimental to our health in the long run. In order to save ourselves from the virus as well as from other health issues, a fit body is extremely crucial. So we can take care of this is by following the best home workout program regularly. Some of the best Fitness Workouts at Home are mentioned below:
1).PLANK:–This is an excellent core exercise that not only helps us to have a solid core but it also improves our stability and posture. To do this begin in the plank position with your face down and your forearms and toes on the floor. Your elbows should be directly under your shoulders and your forearms must be facing forward. Your head should be relaxed and you should be looking at the floor. Try holding in that position for at least 45secs-1minute and repeat it 2-3 times. This is one of the best fitness workouts at home.
2). RUSSIAN TWIST:- Russian twist is an effective exercise to tone your core, shoulders, and hips. To start this exercise sit on the floor, with your knees bent and feet flat on the ground. Then lean back so that your upper body is at a 45-degree angle to the floor. Try to keep your back straight at this angle throughout the exercise. You can hold some light to medium weight in your hands in front of your chest, then brace your core and raise your legs up off the ground. Then rotate your arms all the way over to one side, then do the same in the other direction. Count that as one rep and aim for 20 in total, or set a timer for a minute and keep twisting till the beep goes off. Repeat for 2-3times.
3).SQUATS:- Squat is a fundamental movement of the human body and if done properly helps strengthen our legs, glutes, back and it also improves our lower body mobility. Squats are one of the best workouts to be included in-home workout at home program. In order to do a squat, we must start by standing with our feet hip-width apart. We must keep our chest up, try to engage our abdominals, and shift our weight onto our heels as we push our hips back into a sitting position. Then we need to lower our hips until our thighs are parallel or almost parallel to the floor. We should feel the squat in our thighs and glutes. Try to pause with your knees over, but not beyond, your toes. Exhale and push back up to the starting position. Do at least 10-15 reps and repeat it for 3-4 sets.
4).PUSH-UPS:- Push-ups helps to build upper body strength by working on our triceps, pectoral muscles, and shoulders. Push-ups are the best fitness workout at home. To start with getting on the floor on all fours by positioning your hands slightly wider than your shoulders. Try to extend your legs back so that you are balanced on your hands and toes. Always keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you. Before you begin any movement contract your abs and tighten your core by pulling your belly button towards your spine. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows and keep them slightly bent. Do at least 10-15 reps and repeat it for 3-4 sets.
5).BURPEES:- Burpee is a full-body calisthenics workout at home. To do a burpee start in a squat position with your knees bent and back straight. Your feet should be shoulder-width apart. Place the palm of your hands on the floor in front of you, just inside your feet. With your weight on your hands, kick your feet back so that you are on your hands and toes, and in a pushup position. Keep your body straight from head to heels and do one pushup. Jump with your feet back to the starting position. Stand and reach your arms over your head and jump quickly into the air so that you land back where you started. Repeat the same 10-15times or more for at least 2-3 sets.
6).MOUNTAIN CLIMBERS:- This is also a full-body workout at home which especially helps your core, abs, shoulders and quads start get into a plank position by making sure that your body weight is evenly divided between your hands and toes. Your hands must be shoulder-width apart, back straight, core tight, and head in alignment. Pull your right knee into your chest and out and then switch with your left knee in and out. Repeat 10-15 times for 2-3sets.
7).JUMPING JACKS:- Jumping Jacks is an effective overall body workout that engages our glutes, hip flexors, shoulders, and quadriceps. To begin stand straight with your hands on the side. Jump and spread your feet shoulder-width apart with your arms reaching above your head almost touching each other.
Jump again by getting your feet together and arms back in the starting position.Repeat 15-20times for 3-4sets.
8). CAT AND CAMELBACK:- This is exercise stretches, strengthens, and stabilizes the spine. Get on your hands and knees, with your knees hip-width apart and your hands directly beneath your shoulders. Try to arch your spine upwards towards the ceiling by tightening your core. Stay in that position for at least 10 seconds, slowly getting back. Then let your stomach fall towards the floor and bring your shoulders together and stretch your back downwards into a swayback position. Stay there for 10 seconds, then return to the starting position. Repeat 10-15 times for 2-3 sets.
9).HAMSTRING STRETCH:- A hamstring is a group of three muscles that run the back of your thigh. Tight hamstrings can cause muscle strain and tension so to loosen it is very important. To begin to lie down on the ground with your back flat, feet on the ground and knees bent. Slowly bring your right knee to your chest and extend the leg while keeping the knee slightly bent. You may use the rope to deepen your stretch. Hold for 10 seconds and work up to 30 seconds.Repeat 10 times for 2-3sets.
10). GLUTE BRIDGE:- This an Effective Exercise That Strengthens your core and stabilizes your spine. To start with lie down with your face up on the floor and your knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Repeat 10-15 times for 3-4 sets.
Incase exercising at home without guidance becomes challenging for you then we at RAVE, a Fitness Training Gym in Kolkata are Conducting Online Live Group Classes and online personal training sessions to keep you going until we back post lockdown at our Studio.
Leave a Reply