COVID 19 cases continue to increase worldwide. Many Countries have been lockdown and request people to stay home and maintain social distancing. Staying at Home for a prolonged time can challenge the physically active. Low level of Physical moment may have an adverse effect on health. Every time one can not stick with Movies and News update at home. It is necessary to invest time in a home workout to relieving stress, feel good and be active. here is the list of 10 easy exercises to do at home to remain physically fit.
#1 Plank
Support your forearm firmly on the floor and put elbow under the shoulder. Keep Hips at the level of Head. The leg should be straight. Hold for 25-30 second or more if possible. rest for 30 seconds and repeat again up to 5 times. This exercise strengthens shoulder, belly. arms and leg.
#2 Jumping Jack
This exercise targets all muscle of the body and improves cardiovascular health. This exercise is performed by jumping. While Jumping leg widens and both hand connect on the overhead. Return to the starting point with leg together and arms at the side. reverse the moment and come back to the original position.
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#3 Squat
Squat strengthen the lower body muscle. Place your fit at a shoulder wide distance and Chest up. With your body weight on the heels, bend the knees as feels comfortable until your thigh parallels to the floor. Hold for 2-3 seconds and then press on heels to stand. repeat 10 times with 3-4 sets.
#4 Superman
Put hand under the shoulder and knees under hips. Lift one arm forward and the opposite leg back. Alternate the leg and arm side. Perform one repeat one side for 20-30 seconds then switch to another side. Superman exercise has many variations. This exercise strengthens back and belly muscle.
#5 Bridge
Lying on mat upside, plant your feet firmly on the ground with knees over the heels. Up the hill as much as it comfortable and slow down it. Do the exercise up to 5 sets with 10-20 repeats.
#6 Side Plank
Lying on the side with feet together and keep forearm below the shoulder. Now slowly up the hip until body form straight line from head to feet. Hold it and repeat the position. Repeat the position on the other side also.
#7 Pushup
Set in a pushup position with your both hand on the floor. Pull the body downside to the floor and stretching your chest. pushback to the starting position.
#8 Chair Dips
Hold hand onto the seating chair. Feet around half a meter away from the chair. Bend your arm as you lower your hips to the ground, then strengthen the arms. performs 10-15 repeats with 3-4 sets. This workout strengthens the tricep muscle.
#9 Crunches
It is the exercise for abs muscle. Lie flat on the back, one leg knee bend with feet flat on the ground. the hand will be kept bend behind the ears with elbow pointed out. Bring up head and shoulder by strength from abs. Moving your right elbow to right knees towards each other. simultaneously strengthen the right leg and return to the starting point. now alternatively move elbow and knee.
#10 Lunges
It is the work out for lower body and mobility of hips. Step forward with one leg. lower the hips until both knees bent around 90 degrees. push yourself back up and return to the starting point. swap the leg and do this on both.
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