As everything is on lockdown due to the global coronavirus pandemic, everyone is just staying at home and maintaining social distancing. All-day at home without moving a lot, sitting in one place, or lying around can cause health issues like obesity. It is very important to workout at home instead of doing nothing. All workouts do not require gym equipment or even dumbbells or weights, there are a lot of bodyweight workout outs that can help in maintaining a lean body and give good cardio. Here are some of those workout exercises that can be practiced at home:
1) Bodyweight Squats :
All you have to do is stand as tall as you can with your feet spread slightly more than your shoulders. Then move your arms straight to shoulder level in a way that your arms are parallel to the floor. Then bend your knees and bring your hips down, hold, then push yourself back. Repeat it as many times as you can, preferred repetitions are 15 to 20. This exercise not only gives a good cardio workout but also helps build leg muscles, especially hip, and thigh muscles.
2) Inclined Push-ups :
Find yourself a raised surface from the floor like steps of stairs, bench or something else. Keep your hands on the raised surface as wide as your shoulders, close your legs, and squeeze your hip muscles, maintain your body in a straight line position from head to ankles. Then move down to the floor using arms and then push back to the starting position. Repeat is as many times as possible, thought the preferred repetitions are 15 to 20 times. This is a very beneficial workout exercise for upper body muscles, it mainly targets chest, triceps and back muscles.
3) Pull-Ups :
Find something to lift yourself higher than the ground at home, like a pipe, rod, or gate railings, etc. Then grab that surface with your hands, shoulder wide, and pull your body up to the level that your neck is at the level of that surface. Hold that position and then return to the starting position. Remember that your body must remain at a 90-degree angle from the ground at all times and only use your upper body muscles to lift. Repeat it as many times as possible, the preferred repetitions are 12 to 17 times.
4) Planks :
In this exercise, all you have to do is maintain a plank position on the floor, that is, get down on the floor and hold your body on the forearms, while closing the legs and squeezing the hip muscles. Remember your body must be like a straight line. Maintain this position for as long as possible. The preferred time is one and a half minutes.