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8 Exercises to Stay Active When Staying at Home

Posted on March 13 2020


With the Corona Virus pandemic, most of us are trying to avoid crowded places and the Gym is one of them. The virus has had a huge impact on people, the economy, and the way we live and interact with each other. It comes to no surprise that most people aren’t comfortable going to the gym and exposing themselves to the possibility of getting infected. The gym is where people sweat and touch everything. Basically, it is very hard to avoid getting infected if someone with the virus has been to that gym.

On the other hand, exercising is a great way to relieve stress and increase immunity and there’s no reason you shouldn’t exercise if you’re healthy. Luckily, exercising at home is a possibility. So, to aid you in keeping a clear head during this time and stay healthy, here are some workouts you can do at home.

If you want more information, here’s are the precautions you can take to protect yourself and those around you!

 


Mountain Climbers

This is another exercise that requires no tools whatsoever and you can do at home. Mountain Climbers can get your heart pumping, build strength in your legs, core, and arms.

To perform this exercise, follow these instructions:

  • Start in the plank position with your arms and legs long. Make sure your body forms a straight line and you tighten your abs.
  • Continue by pulling your left knee into your chest and tighten your abs even more.
  • Quickly start to switch legs by sending your left knee back and pulling your right one to your chest.
  • Continue by switching knees on a “running” motion.

 


Air Bike

The Air Bike is a core strengthening exercise that also activates other muscles in the body like the legs and arms. The exercise is very effective and simple to perform and requires no tools or machines that you usually find at the gym.

To perform this exercise, follow these instructions:

  • Start by lying on your back on the exercise mat with your lower back pressed on the floor.
  • Meet your arms behind your neck but make sure not to strain with the neck.
  • Bring your knees up in a perpendicular position to the floor.
  • Now meet your left elbow with your right knee while exhaling.
  • Slowly return to the starting position while inhaling.
  • Repeat the same movement with the opposite leg and arm.

 

 

Plank

The plank is an incredible exercise that requires minimal movement but that largely targets the core muscles. The Plank helps build endurance and strengthen the muscles but above all is an exercise you can do at home as it requires no tools or weights.

To perform this exercise, follow these instructions:

  • Start by lying on your stomach on the exercise mat.
  • Bend your arms to a 90-degree angle and rest your body weight on your elbows. Your elbows should be directly underneath your shoulders and your body should form a straight line.
  • Hold your position for at least 30 seconds and Inhale with your nose & Exhale with your mouth. 

 


Bent Knee Raise

Another exercise that can simply be performed at home is the Bent Knee Raise. This one targets the lower abdominal muscles as well as the thighs and requires no tools at all.

To perform this exercise, follow these instructions:

  • Lay on your back on the exercise mat with your arms next to your sides.
  • Now bend your knees at a 75-degree angle.
  • Start raising your legs up and towards your chest until your hips are off the floor while breathing out.
  • Squeeze your abs at the end and slowly lower your feet to the starting position while inhaling.
  • Repeat.

 


Corkscrew

The Corkscrew is a great exercise to get all of your body moving but focusing on the core. This exercise is something you can do to push your body, get your heart pumping and stay active.

To perform this exercise, follow these instructions:

  • Start in the plank position with your arms and legs long. Make sure your body forms a straight line and you tighten your abs.
  • Continue by pulling your left knee into your chest towards your right hand and have them meet in the middle.
  • Quickly start to switch legs by sending your left knee back and pulling your right one and meeting it with your left hand.
  • Continue by switching knees and hands.

 


Sprinter Sit-Up

This exercise will really get your heart pumping and your blood flowing into your whole body. The Sprinter Sit-up is the faster version of the Sit-up exercise. Just like the others, this one you can do at home as well and don’t need any tools for it.

To perform this exercise, follow these instructions:

  • Start by lying on your back on the exercise mat with your lower back pressed on the floor.
  • Now meet your left hand with your right knee while exhaling and pulling yourself up
  • Slowly return to the starting position while inhaling.
  • Repeat the same movement with the opposite leg and arm as fast as you can.

 

 

Lying Glute Kicks

 

This exercise is a little different from the rest. The Lying Glute Kicks work your hamstrings and glutes and require no tools for that. This exercise is perfect to do at home.

To perform this exercise, follow these instructions:

  • Start by lying on your stomach with your arms under your face to support your head.
  • Start by pulling your left leg up as high as you can while keeping it straight.
  • Slowly lift the left leg down and pull your right one up the same way.
  • Repeat

 


Butt-Lift-Bridge

This exercise targets many muscles of the body, starting from your calves, glutes, hamstrings and lower back muscles. They also work great for the hip extension and obviously the butt. This exercise can be done at home very easily.
To perform this exercise, follow these instructions:

  • Start by lying on your back with your knees up and your feet firmly pressed on the floor.
  • Continue by lifting your stomach and butt as high as you can while keeping the shoulders and the feet on the floor.
  • Slowly return to your starting position.
  • Repeat.


For more at Home exercises, Download the Fitonomy App!

1 comment

  • Anita DV: March 18, 2020

    Graciasss!! Excelente decisión para permanecer en casa y no sentirse mal por no poder ir al gimnasio .. yo sufro mucho sino entreno y siento calambres.

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