The world is recovering from Covid-19. But not everyone is ready to go back to normal life just yet. Going outside requires a lot of attention, mobile application, and recent PCR tests – which is overwhelming. All of this can make you easier, and kills the mood of being energetic to workout. However, if you cannot go to the gym, it does not mean that you can’t bring the gym to your home. Stay healthy and improve your fitness through these great home exercises and tips to start working out at home.
Everything you Need to Start Working Out at Home
Why should you be working out at home?
1| Improves your health.
Working out at home helps you maintain your physical and mental health. It keeps your body energetic to fight all sorts of viruses and bacteria. It also increases your lungs capacity and strength.
2| Boosts your immunity system.
In general, sports and exercises increase your lungs strength, thus increasing your oxygen intake. This will help in boosting your immune system to fight all diseases, even Coronavirus.
3| Lose weight and get back in shape.
The most common reason to start working out again is to lose weight. And let’s face it, we all gained extra weight in the past year of complete lockdown. Doing cardio and floor exercises like crunches, bridging, leg raise, and push ups help burn up harmful fats, and it builds and strengthens your muscles. Those exercises also boost your metabolism to increase weight loss.
4| Less anxiety and stress.
Mental health is highly influenced by the aftermath of a global pandemic. The whole word faced major stress due to Coronavirus and the lockdown it caused. And even though people are trying to get back to normal, to others it can be harder. That is why doing sports, pilates, and cardio at home helps you get rid of this stress. Daily work out helps control stress and anxiety.
5| Say goodbye to insomnia.
Getting enough sleep daily is important to maintain your mental and physical health. Insomnia and sleeplessness is one of the worst things that a mum can go through. That is why we recommend working out at home. This way all the built up energy that prevents you from getting a good night sleep will be consumed.
Lower body exercises
These floor exercises are important to keep your blood flowing and strengthen your legs and thighs. If you can’t go for a walk or a run, do these exercises instead.
This workout technique works on your inner thigh muscles and legs. It also increases your hip area flexibility. Start up this exercise and keep it up on a daily basis. Increase the sets gradually each week to increase resistance.
If you are a beginner, start by doing this exercise by sitting on a chair and getting up. Keep doing this until you can do it by yourself without any outer aids.
Doing lunges helps out your balances and leg strength. It mainly targets your hamstring, your glutes, and your quads.
How to do lunges?
1| Stand up straight, place your hands on the side of your hips, and slightly separate your feet.
2| Take a step forward with your right leg, and bend over your knees to a 90 degree angle.
3| stand back up, and take a step back. Do it again with your left leg.
It is best to go slowly if you are a beginner. Start by doing 3 sets, 15 times and take a minute between each set.
A great warm up exercise to strengthen your legs, inner thighs, and hips. It also makes your pelvic area more flexible and helps relaxes and stretches your lower back muscles.
Upper body exercises
Get an exercise mat and lay on your back. Place your hands underneath your hips, raise your legs in a parallel way and start moving them back and forth as if you are riding a bike. This workout helps both your belly muscles and legs to get stronger. It is perfect to burn belly core fat as well.
If you are looking to strengthen your abdominal muscles, this is the exercise for you. Simply lay flat on your back and bend your knees while keeping your feet flat on the exercise mattress. Then, try to set up without moving your lower body. At first this might sting in your lower abs but this just means it is working right. With repetition, this will give you a flat belly!
The last upper body exercise we got is the leg raise. Is it similar to the bike exercise, only you don’t bend your legs. Lay on your back and raise your leg straight up and then lower it slowly. Do one leg at a time. Mums swear by this exercise to give them a flat stomach after birth.
Arms and shoulders exercises
Get yourself strong arms and shoulders by doing daily push ups. You will need them. Push ups can be done in so many different ways. For beginners, you can start by doing wall push ups. Face a wall, take a couple steps back and place the palm of your hands on the wall. Then start doing push ups while standing up. Another way to do push ups is the more common way. Which is doing a plank and lifting your body up and down.
This is one of the most challenging exercises you can do. It is perfect to strengthen arms, shoulders and belly abs. How to do planks? Simply lay on your belly, and lift up your upper body on either your hand or elbows. Keep you back straight, and try to stay steady for as long as you can. Start with 30 second and increase gradually.
There are plenty of weight lifting exercises that you can do at home. Even if you don’t have weights, you can replace them with water bottles. Raise your weights above your head, sideways, and backways to target all of your arm muscles.
How to set up space to workout at home?
Find a small empty space and make it your own workout space. Here are workout equipment that will help your own home gym: