Exercise Tips at Home Amid the Raging Pandemic 

Looking at the current scenario, good health has become more important than ever. But going out to gyms and playgrounds is completely off limits in some areas due to the imposed restrictions. 

It can be hard to know what to do when you are at home however I have some tips that you can do in your house garden/backyard. 

If you have been inactive for a while don’t start off where you left off. It’s really important to ease back in gently to prevent injuries and give your body a chance to build strength gradually.

Start with just 10 minutes a day and improve your body’s movement, strength and functionality and gradually, as you gain some strength, you can extend the time.   

Start with the very basics. Make spot-jogging the first step and jump for the next few minutes so that the body warms up. This should be followed by lubricating your joints using some dynamic methods like stretching the muscles and twisting the joints.  

Now you and your body are ready for the following exercises:  

Squats  

Developing proper posture, strength, flexibility and stability are a few of the many advantages of squats. Squats mainly target your leg muscles.    

Start with body weight squats and place your feet a comfortable width apart for you. (Everyone will have a different comfort spot depending on their hip and ankle mobility).  Now get as low as you can while keeping your heels grounded, before pushing your heels into the ground and standing up straight.   

Exercise Tips – When lowering your thighs avoid leaning your body forwards.  Imagine you are sitting on a chair and make sure your knees are over your ankles and not deviating in over the big toe.   

Reverse Crunches  

You can’t just rely on 100s of sit-ups for a toned abdomen because it may result in back problems and imbalances in your posture. You need to focus on a variety of exercises to make sure you safely train all of your deeper ab muscles.  

For reverse crunches, start with lying on your back. Bend your knees a little while keeping your feet towards the sky.   

Now lift the lower half of your torso using your core muscles. Start lifting your bum off the floor (or attempting to) whilst avoiding swinging your legs.

Exercise tips -The more controlled the lift and lower of your bum the more you will feel the abs and avoid momentum doing the work. 

Plank

In this exercise, you not only strengthen your ab muscles by keeping them still in one position but you will also feel this in the arms and legs. It is a great exercise for the entire body.  

You can start by lying with your front towards the ground. Then you have to raise your body in a way that your entire body is supported by your toes and forearms only. Align your body parallel to the ground and try to stay in the position for as long as you can.  An easier version is to start by lifting up onto your knees instead of your toes.

Mountain Climbing  

Running is the best way to get your heart rate up, but what if you don’t have the time or place/space to run, especially during the covid crisis?   

Well, if that’s the case, you can definitely try mountain climbers.   

Start by facing towards the floor with only your hands and feet in contact with the ground. Make sure you wear shoes and try keeping your back as straight as possible.  

Now run by lifting one knee up towards your elbow by either stepping (easier version) or jumping (harder version) the leg up. Repeat on the other side and continue floor running for as long as you can.  

Press Ups  

Easy and hard options depending on your ability level.

Start with knees and hands on the floor and bend your elbows as much as you can to lower you body towards the ground.

Next option up is to start on your toes and hands and do the same movement, making sure you don’t arch your lower back.

Harder version – Start by putting your feet on an average-height bench and hands on the floor.  then bend the elbows and lower your body so that your chest is almost touching the ground and then raise your body up.

Repeat these exercises regularly and you will start feeling stronger.   End these sessions by stretching out every muscle. This will help to prevent any pain in your body the next day. 

If you want any additional help or you want to improve your habits, then please get in touch. nicki@fitnessfaster.com.au