Hi everyone. This is my second blog during lockdown. I hope you all are in the best of your health. You must be thinking everyday how to remain in good health,shape ,fitness and spirit. Today I have come with a tried and tested solution for all your worries and concerns regarding this. Here is a ladder of 10 Exercises which can be performed easily in the comfort of your home or terrace during lockdown to keep you motivated in good spirits...
1.The Squat...this is a lower body exercise. Stand tall with your feet spread shoulder width apart. Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you are doing so. Return to stand while squeezing your glutes(hips). Do atleast 40-50 reps initially .You can increase reps later as per your strength and liking.
2.Plank…This exercise is good for strengthning the whole body. Lie on your stomach and then prop your weight on your forearms and toes.Keep a straight line from head to toe.Initially you can do it for 30-60 seconds and later on can extend it to as much time you are comfortable with.
3.Air Cycling … A very good exercise for the muscles of legs. Lie on your back and hold one leg up in the air. Your thigh should be perpendicular to your body and your shin should be parallel to the ground. Hold your other leg 2-3 inches off the ground. Now start rotating both the legs in clockwise motion for atleast 30-40 sec then do it anticlockwise for same amount of time.Make sure while cycling your back lies flat on the ground.
4.Bridge…Very good exercise for the whole body. Lie on your back with your feet flat on the ground. Lift your hips so that there is a straight line from your shoulders to your knees. Hold yourself in this position for atleast 30-40 sec and then put your body down on the ground.Repeat for couple of times. Make sure your hips dont’ dip while doing this exercise.
5.Pushups…Very effective exercise for the complete body strength. Lie down on your stomach and then lift your body on your palms and toes. Now move your body up and down while maintaining it’s weight on palms and toes. Do atleast 40-50 reps in one set and gradually you can increase them .
6.Modified Bird Dog...One of the wonderful exercise to keep the body in perfect shape. In a table position lift your left arm so that it is parallel to the ground. At the same time lift your right leg so that your thigh is also parallel to the ground but your shin should be perpendicular to the ground. Your knee should be bent and your glute (Hip) muscles should be activated. Hold in this position for several seconds and then switch the side. Do it 8-10 times.
7.Supine leg lift .. This exercise is also good for increasing the overall strength of the body. Lie on your back with knees bend. Lift one leg high up to the height of the other knee off the ground . Hold for some time and then change the side. Do it 8-10 times.
8.Lateral leg raise… This exercise is particularly beneficial for I.T.Bend syndrome. Lie on your right side. Lift your left leg to about 45 degree in a controlled manner then lower down. Switch side .One must do it atleast 8-10 times to get the desired results.
9.Side steps/shuffle…One of the best exercises for knee strengthning. Take 10 steps laterally towards your left with knees slightly bend. Switch side. Do atleast 8-10 sets. This exercise looks like a slow motion version of a basketball defence drill.
10. Iron Cross…This dynamic stretch will help you feel loose after doing all the strengthing exercises. Lie on your back with your arms out at your sides and swing your right leg over your torso and up to your left hand. Repeat the exercise with your left leg. Do atleast 8- 10 times to feel loosened.
I hope I am able to satisfy my readers with my sincere attempt of sharing this info.
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