10 Exercises You Can Do At Home
Spending more time than usual at home? Most of us are! But that doesn’t mean you have to hang up your workout clothes and cancel your fitness goals for 2020. Because while gyms are closed and workout groups are restricted to two, there are plenty of ways to exercise at home.
If you’re worried about ballooning during the lockdown, we’ve got you covered. Add these 10 exercises to do at home into your quarantine routine. (No treadmills or stationary bikes required!)
As with most of these exercises, all you need to do push-ups at home is a little floor space – and a little willpower. Push-ups are a great go-to, because they target multiple muscle groups.
- Beginner? Leave your knees on the ground until you feel strong enough to lift them up.
- Advanced? Try a Spiderman push-up. Each time you lower your body, move one of your knees towards your wrist on the same side. Alternate legs with each rep.
Another advanced option is to do push-ups with one of your legs raised.
Skipping rope is the ultimate cardio workout, and all you need is a suitable rope. Like jogging, this exercise is also a great excuse to get some fresh air. Hit the backyard or the balcony if you can, or even head to the local park – especially if you live in an apartment and have neighbours beneath you!
3. Hip Raises
Here’s an exercise you can do at home without even getting out of bed! Lie on your back with your knees bent and your feet flat on the ground/surface. Raise your hips and hold for 15-30 seconds. Rest and repeat.
4. Wall Sits
Keep your thighs and glutes in shape by squeezing some wall sits into your schedule. Simply lean your back against a wall and slide down until your thighs are parallel with the floor. Hold stead for 15-60 seconds depending on your comfort level.
These speedy exercises are perfect to do while:
- Waiting for coffee to brew
- Watching TV
- Cooking dinner
- Listening to conference calls
- Brushing your teeth.
Work your core with a front plank. Lie on your front, then raise your body parallel to the ground, supported by your elbows and toes. Now hold – and don’t let your hips drop.
To give your hips some attention, try a side plank. Lie on your side with one foot resting on top of the other. Support your upper body with one elbow, then raise/lower your hips.
If you’ve already got a pair on hand or don’t mind investing in some, there are plenty of exercises to do at home with dumbbells. You can maximise the impact of your regular routine by adding dumbbells to these exercises:
- Standing shoulder presses
- Lateral raises
- Calf raises
- Step-ups (step or small stool also required).
Love ‘em or hate ‘em, squats are an essential part of a well-rounded workout. But when it comes to exercise at home, they can also be introduced into your day-to-day in some clever ways. Try focusing on your technique when squatting to pack the dishwasher or load the washing machine, for example.
8. Desk Pushes
Working at a desk while you’re at home? Between tasks or at scheduled intervals, do some desk pushes. Press your palms against the underside of the desk and sit as close to it as you can. Then push up hard as if you’re attempting to lift the desk for 30 seconds or so. This will help keep your upper body engaged while you’re working.
9. Triceps Dips
Find a low and stable surface such as a couch or coffee table. Facing away from the table/couch, support yourself by placing your hands on the surface and squatting – almost as if you went to sit down on the table/couch and someone pulled it away from you! Straighten and bend your arms to work your triceps. Aim for 20 reps.
10. Exercise Balls
If you’re lucky enough to have a stability/exercise ball in your house, there’s an extra bunch of exercises you can do at home. Try adding these to your workout:
- Russian twists
- I-Y-T shoulder raises
- Hamstring curls.
Don’t resign yourself to getting an isolation bod during the lockdown. With these simple exercises to do at home, you can return to regular life in top shape when the pandemic dies down.
If you’d love to go back to work with a surprise 6-pack, check out this article.
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