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This article was originally submitted by Hussnain Ahmed Saqib
On 11th of March 2020, the World Health Organization declared COVID-19 as a pandemic. According to WHO, the number of cases of COVID-19 outside of China increased 13 fold and the number of affected countries increased 3 folds.
As we know, coronavirus spreads by contact. So in order to reduce contact between people, the governments of their respective nations put their citizens under a lockdown.
This led to the closing of educational institutes, marriage halls, shopping malls, offices, gyms, airports, factories, etc. Only pharmacies, petrol pumps, hospitals, general stores, fruits and vegetable shops were to remain. This was a necessary evil but it had to be done in order to control the spread of the virus.
This is a major loss to the gym junkies as well who put in a lot of effort in buffing up; it will cause hindrance in their workout routines.
Most people don’t have the necessary gym equipment at home to work out; for them, I’ve compiled 6 exercises that can be done at home to stay in shape.
I know what you’re probably thinking. Running? Outside? That’s crazy. I understand most people love running so we have got a solution for you. STAIR RUNNING!
In order to do stair running all you need is a set of stairs. You’ve probably seen most athletes train by running stadium stairs. But you can do that at your home.
- Warm-up by walking up and down 3 times.
- After warming up. Walk up the stairs once. Then jog up the stairs once. Then run up the stairs once. This is one complete set. Repeat it as many times as you can in 10 minutes.
- Each week try to increase the workout duration by 1 minute.
Crunches are good to build up your core and tone and tighten your stomach. However, do not obsess over them; they should only be a tiny part of your core workout.
- Lay on your back with your knees bent and feet flat on the floor.
- Place your hands behind your heads (NOTE: Common mistake people make is to lace their fingers, so don’t do that)
- Elbows out and your chin shouldn’t be touching your chest. There should be a few inches of space between them.
- Pull your abdomen inwards and try to lift your head, neck and shoulders off the floor
- Then slowly lower yourself so you don’t hurt your head.
- Do 3 sets of 12 reps.
Planks are known to improve your posture by strengthening your back, core, chest, neck, shoulder and abs. Moreover, they are one of the most effective exercises that activate a lot of your muscles.
- Place elbows on the floor aligned below your shoulders and your arms parallel to your body.
- Ground your toes and do not hyperextend your knee.
- Your neck should remain in position looking at one point on the floor a foot away from your arms. And your head and back should be aligned.
- Now hold this position for 30 seconds.
- Relax for 10-15 seconds. Then repeat. Do 3 to 5 sets and slow build your strength so you can increase the duration to hold a plank.
Push-ups are a really good and fast way to build your upper body strength. Your pectoral, shoulder and triceps are the muscles affected the most during push-ups.
- Kneel and bring your feet together.
- Bend forward, palms flat on the mat/floor. Hands should be shoulder-width apart and fingers facing forward. Back flat. Abs pulled in. Feet together. Shoulders positioned over your hands.
- Slowly lower yourself. Keep your head and spine aligned. Keep your body rigid so your hips don’t go out of position.
- Keep lowering yourself until your chin or chest touch the ground.
- Now use your arms to lift yourself upwards. Fully extend your arms until you’re in the original plank position you started in.
- Do 3 sets of 10 reps. Slowly build your strength and increase the reps.
Squats build up your leg muscles and also promote body-wide muscle building; which results in improved muscle mass – a great exercise for the whole body.
- Stand with your feet shoulder-width apart and extend your arms right in front of you.
- Now push your hips back and bend your knees. Keep looking straight and keep your arms extended. Also your chest and back should be flat.
- Squat down and lower yourself as much as you can.
- Now go back up to the starting position.
- Do 3 sets of 12-15 reps.
The burpee is an exercise which trains the full body and is also used in aerobics. Burpees work your arms, chests, back, legs and core. They also spike your heart rate.
- Begin in a standing position.
- We taught you how to do a squat above. Now move into a squat position.
- Now move into a plank position by kicking your feet back and extend your arms so your palms are flat on the floor.
- Now return to a squat position.
- Now next you get back in a standing position.
- Do it for 1 min. Take a 30-sec break and repeat his 6 to 8 times.
Let us know if these exercises helped in the comments section below!