Whenever I think about exercise at home it makes me yawn and many people think the same. But by this article, I am sharing some of the easy and simple home based exercises that will help you to stay active and healthy.
The World Health Organization recommends that we all exercise at home during this isolation period. Exercise and health are linked. The more active you’re, the less likely you’ll get sick.
Does exercise make the immune system strong?
Yes, It increases the supply of blood to all parts of the body and cells get oxygen and nutrition by which they get stronger and capable to fight diseases.
What to remember before exercising
Exercise will gradually increase strength and endurance, so you can work longer. Pushing yourself too hard from the start can cause cramps and bruises, you should warm up first.
1. Side knee lifts
Lift the knee to the side, touch the knee with your elbow. Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times. It will increase your heart and breathing rate.
Side knee lift will-
- Lifting improves alignment and posture
- Prevents or reduces lower back pain
- Improves your balance
- Helps control, coordinate and move.
2. Knee to elbow
Place your hand behind your head and touch one knee with the opposite elbow, change the sides.
Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times. It will increase your heart and breathing rate.
Knee to elbow will-
- Prevents lower back pain
- Lifting improves alignment and posture.
3. Plank
Support your forearms firmly on the bottom, with elbows. Balance your legs on the toe. keep the hip at the extent of the top. Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times.
Plank will –
- Boost your core strength
- Strengthen your belly, arm, and legs.
- Loose weight from the middle.
4. Lunges
Stand straight and touch your one knee to the ground, keep changing the sides. Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times. There are so many types of Lunges like Forwarding lunges, Lateral lunges, and walking lunges.
Lunges will-
- It strengthens the legs and hips
- Improve the density of bone.
- Keep the spines strong.
5. Back extensions
Lay down by the belly side, touch your head with your fingertips and lift your upper body, keeping the legs on the ground. Lower the upper body again. Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times.
Back Extensions will-
- It strengthens your back muscles
- Stretch your arms and belly.
6. Squats
Place your feet at a hip distance with the toes pointing slightly outwards. Bend the knees and keep the heels on the ground and the knees over (not in front of) the feet. Bend and stretch the legs.
Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times.
Squats will-
- Speed the metabolism
- Increase leg strength
- Makes the spine more resilient.
7. Bridge
Plant your feet firmly on the bottom with the knees over the heels. Lift the hips and slowly lower them again. Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times.
Bridge will-
- It stretches your thighs
- Strengthen the glutes.
8. Burpees
It is a combination of squat, pushup, squat, and jump. Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times. It will be difficult, so start with simple variations in the push-up.
Burpees will-
- Burn calories quickly
- Strengthen your lungs
- Tones your chest, arms and tummy.
9. Child’s pose
The knees on the bottom, bring your hips to your heels. Rest your belly on your thighs and actively stretch your arms forward. Perform it for 1-2 minutes, rest for 30-60 seconds and repeat it 5 times.
Child Pose will-
- This position relaxes your body
- Stretch your back and thighs.
10. Seated meditation
Sit comfortably on the floor with your legs crossed, close your eyes, relax your body and progressively deepen your breathing and sit straight. Remain in this position for 5-10 minutes.
Seated Meditation will-
- Relax your body and mind
- Control your breathing.
We hope you like our post on Easy and Simple Home Based Exercise. And received valuable information from it
Also Read :
