6 Ultimate Home-workouts, if your Gym is Closed

Health & Fitness Trainer
Pragya is one of the best Fitness Speakers at Zeal who has a unique artistic vision and always has a lot to share with her clients.


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Exercise is, of all time, the best practice an individual can have in his daily routine. 20-25 minutes of any physical activity ( Running, Jogging, Walking, Swimming, Skipping and Dancing, to name a few) have been associated with a huge number of benefits, both physically and mentally. Some of them include -

  • Improve Brain Health and Boost Memory.
  • It Can Make You Feel Happier.
  • Helps maintain Weight.
  • Strengthens Muscles and Bones.
  • Reduces Risk of Chronic Disease.
  • Helps with Relaxation and Sleep Quality.
  • Increase Your Energy Levels and Confidence.
  • Improves the overall skin health, brightens skin tone, and helps reduce many skin-problems, such as acne.
  • Reduces Body Pain and Relieves Stress.
  • Promotes a Better Sex Life.
  • Even Helps you Live Longer.

While Gyms are voted the best destination for an organized-daily exercise across the globe. There are times when we are not able to access Gyms, or Gym-equipment, for reasons such as National holidays, maintenance days, while on trips, a viral season, or in some extreme cases, pandemics like EBOLA, MERS or Corona-virus.

1. Planks

This workout for abs induces more core activity than a normal crunch, which operates together with your back muscles as well.

You literally bridge up and put your body in one straight line, by the support of your elbows and the fingers of your feet.

Stretch the abs & glutes inside and keep your position for 30-60 seconds.

2. Reverse Crunches

This exercise is not only simple but also promises to engage your lower belly and obliques at once.

Just lay down with your palms tucked under your butt and your legs bent.

Bring up your legs until they form an angle of 90 degrees from your waist, then make a pelvic tilt and bring your knees towards your shoulders, aim for 15-20 repetitions.

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3. Squats

This exercise aims the glutes and the thighs, while strengthening core power, flexibility, back muscles, and calves, too. It's a great exercise for the legs and the bottom, with no extra equipment required..

Choose a spot that feels relaxed, and point your toes little outwards.

Your feet will be split shoulder-width, sticking forward about 15 degrees, then straightening the abs and facing straight forward.

Without bending your knees, move the bottom downwards and be sure to hold the knees in line with your feet while keeping a straight neck. Just as you sit on a chair.

Begin with 10 reps, and work regularly up the way.

4. Stairs Jogging

When you can't get out for your regular jog, jogging up a staircase can be a perfect way to keep fit.

You're losing calories by going up and down as if you were on a treadmill-with the additional bonus of the climbing element.

Don't overdo it, and don't climb too hard, the last thing you want is to get light headed on the stairs. Be patient, and just do as many reps as you can.

5. Push-ups

You can not forget your arms when it comes to home-work-out. Having an equal balance between cardio and weights, and on the time spent on each body part is very important. Getting an even mix between exercise and weights and an even mix with the time expended on each part of the body is important.

If you don't have weight equipment at home, one easy way to work on the arm muscles is the classic push up.

Place yourself shoulder-width apart or broader with your legs. Then bend your knees and drop yourself with your knees at an angle of 45 degrees to the ground before rising back up. Then, repeat.

Look for starting with 20-25 reps, but remember, the body knows best and don't overdo it.

6. Burpess

The burpees, or squat thrust, is a full-body exercise used in strength training and aerobic exercises(used to increase stamina & endurance).

The exercise is performed in four steps and known as a "four-count burpee":

  • Begin in a standing position.
  • Move into a squat position with your hands on the ground. (count 1)
  • Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  • Immediately return your feet into the squat position. (count 3)
  • Stand up from the squat position (count 4)

Feel free to post your questions or views in the Comments Section.

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Health & Fitness Trainer
Pragya is one of the best Fitness Speakers at Zeal who has a unique artistic vision and always has a lot to share with her clients.

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