Wednesday, October 27, 2021
The Best Muscle Workouts

#COVIDANDBEYOND Exercises you can do while working from home

With staying home being a priority for all, exercising from home has also gone on to mean much. Experts say…

By admint10m , in Arms , at July 4, 2021


With staying home being a priority for all, exercising from home has also gone on to mean much. Experts say that post Covid, light exercises can contribute to an elevated state of mind due to low risk of injury, a sense of accomplishment and the much-needed endorphin boost.

Fitness and nutrition professional Rohit Shelatkar, says, “From the experience of the first lockdown last year, we now know that prolonged periods of inactivity and hectic work-from-home schedules can lead to unhealthy lifestyle habits. Hence, it is extremely important to not repeat the same cycle as last year, and move on to a better and healthier routine during this lockdown period.”

The World Health Organisation recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity physical activity per week. These recommendations might seem overwhelming but are extremely achievable even at home without any special equipment, say professionals.

Mallika Parekh, health and wellness professional, says, “Of the various physical benefits that these exercises bring, the most critical at the moment is the flow of oxygen to our muscles which are more inactive than usual given our current circumstances of restricted movement. The following exercises are not just easy and safe but are also effective workouts that one can do from home.”


Usually perceived as an upper body exercise, it’s important to note that push-ups require a full-body effort. While they target upper body strength, strengthening arms, shoulders and chest muscles, they recruit your core and leg muscles and labour your cardio muscle. Push-ups train the muscles to work together and become stronger. They also sculpt the arms, chest, back and shoulders, and help to build a strong core.


Start with your palms under your shoulders in a prone position. Take a deep breath. On the exhale lift your chest, abs and thighs off the ground. Inhale and lower the body without touching the chest, abs and thighs to the ground. Repeat 5-10 times. You can modify your stance by placing your knees on the ground or by doing push-ups against a wall.


This squat is a dynamic strength training exercise that involves several muscles in the upper and lower body to work simultaneously. While squats mainly target the buttocks (glutes) and thighs (hamstrings and quadriceps), the abs, lower back, calves, and ankle complex obliques also play supportive roles. There is no need for any special equipment and body weight squats can be done from the comfort of a living room.


The right squat involves placing the feet a little wider than the shoulder’s width apart and moving as if sitting on a chair with the buttocks pushed behind. For a scaled down version, one can take the help of a chair or sofa for better mobility.


These strengthen and tone your arms for ease in performing activities of daily living. Doing both in succession balances arm and upper body stability and mobility.


Bicep Curls:
Grab dumbbells/ water bottles/ any solid object that challenges you. Keep your elbows firmly pinned next to the ribcage. Lift towards the shoulders to flex your biceps and lower towards thighs to lengthen without losing control around your elbows or torso. Do 15 reps X 3 sets or for up to 2 minutes.


Tricep Kick Backs:
Incline the chest, bring the weights to your hips and lift your elbows high behind you. Extend from the elbow straight and backwards using the elbow as a hinge and bring the weights back to hips. Repeat 15 reps X 3 sets/ up to 2 minutes.


This versatile move strengthens all the muscles of your thighs, improves cardiovascular endurance, boosts lean muscle, changes body composition, improves metabolism.


Grab a sturdy piece of furniture on one side of your body. Stand tall with shoulder hips and heels in one straight line with a neutral spine. Lift your heels a few inches off the ground. Bend in the knees enough to find sensation in the thighs which is your starting point. Lower the hips towards the heels while maintaining shoulders and heels in a straight line with heels off the floor and come back to the starting point. Repeat for 1 minute.


This feel-good move strengthens hamstrings and reduces lower back pain.


Lie down on your mat with bent knees, feet planted on the floor and arms next to the body palms facing up. Raise the hips high until there is no sensation in the back and you can engage your glute muscles and hamstrings (think shoulder blades should never lift off the ground/ ribcage should not splay open). Lower the hips gently and with resistance. Repeat for 2 minutes.


This classic move targets all core muscles (Rectus Abdominus, Transverse abs, lower back, pelvic floor).


Lay flat with arms behind your neck and spine in neutral shape. Lift your legs in table-top positions, keep them apart. Then tap feet, knees, thighs together and open. Every time you tap your legs together, lift your chest up towards the ceiling then lower back down. Repeat for 1 minute. *Physique tip- Place a cushion between your legs and squeeze the cushion hard while lifting your chest for a deeper contraction in the pelvic floor muscles.

Back extension

This work-from-home essential stabilizes lower back extensors which are critical in our sedentary circumstances.


Lay in a prone position with your arms and legs spread open. Take a deep breath and on the exhale lift your legs and your chest a few inches off the ground for a few seconds. Repeat 10 times. *Physique tip: Every workout must involve back stabilization exercises to balance all the load bearing/ resistance-based exercises done targeting the front of the body.


Make sure to get the correct form and keep the core tight and back straight whilst doing each of these exercises.


COVID-19 is no doubt wreaking havoc across the globe, but it is important to not lose sight of what’s most important i.e. preserving our own health so that we can take care of our families and communities. Hence, it is extremely important to maintain one’s health through workouts, breathing exercises, and consuming a nutritious diet.


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