(English) 3 Simple lockdown exercises anyone can do at home
Are you missing your body treatments such as Coolshape Onda or even Magnetic Muscle Sculpting at your favourite aesthetic clinic? Whether it’s meant to spot treat stubborn pockets of fat, or tone up specific muscle groups, these treatments are best done in regular intervals for good results to show. Unfortunately we’re not afforded this luxury in these times.
Now that we’re in lockdown mode, continuing to move and to keep fit not only offers one much needed solace, it’s a sure-fire way to stay sane. Besides, continuing to keep these muscles moving and active will help improve the efficacy of these body treatments once we’re given the all-clear to visit the clinics again.
Here are 3 simple exercises anyone can do at home, to not only keep you fit but also build up strength.
The plank is one of the best exercises to help develop a strong stomach because it works all the muscles in your core, including the “six-pack muscles” you can see, your deepest abs muscles, your side abdominal muscles, hips, and back.
All you need is to clear some space for this exercise. If you’d like to protect your elbows, you might like to lay down some thick towels for them. To get started, lie on your front with your forearms on the floor (parallel to each other), toes tucked under, then push up your bodyweight so you are resting on your forearms and your feet. Correct posture is key for this exercise so do be sure to keep your body in a straight line the whole time you’re in a plank position.
If planking is new to you, work from 10 seconds on the first day and move up to a minute and beyond.
Step-ups is the perfect workout to target all the major muscle groups in your lower body. While the quads bear the brunt of the action, this movevent works your glutes, hamstrings and calves all at the same time. Besides improving your stair-climbing game, step-ups will improve your strength and resilience for sports like running and cycling.
To do this exercise, find a step, a low bench, or even a toddler’s chair, so as long as the ‘step’ won’t move and can comfortably take your weight. Start by standing in front, step up with one foot, bring the other foot up stand up on the step. Step backwards using the same leg and repeat on the other side. How it looks like is a constant up-and-down step but each time you are alternating your ‘lead’ foot. Form is key when doing this exercise, be sure to keep your back straight and your core braced. Do as many reps as you can until you feel like you are losing your form. It would also help to keep a count of how many reps you did for 1 session and aim for a few more the next time.
Skipping is great for overall fitness and improves agility, stamina, endurance and the list goes on. Besides it’s gentler on your joints than running is.
Skipping seems so obvious and yet so often forgotten at the same time as a great form of cardio workout. It challenges a wide range of muscle groups and works on your hand/eye coordination and timing too. For this exercise to be safe, be sure to have sufficient space, and just like that you have a simple and effective way to get your heart rate up without having to leave your home.
Skipping 10 minutes is enough to burn 125 calories, equivalent to an extremely fast run. This makes it an effective way to lose fat and shed excess weight too!