Even though we are all stuck at home during the Covid19 pandemic, there are still plenty of ways to get a daily workout in. You do not need to go to the gym, or even have a home gym to get the body you always wanted. There are plenty of exercises that you can do with practically no equipment which will give you the results you want, and here are a couple of them you should add to your daily exercise routine.
If you are a beginner who is looking to get into exercising, you can try some isometric exercises. Isometric exercises are static, meaning that your body does not move, and there are no significant changes in the length of your affected muscles. Although they are not particularly good at improving your strength, it is still worth giving them a chance. One thing that they are good at is burning off extra body fat, but some studies show that isometric exercises can help for our overall health. If you want to know precisely the state of your health, a good indicator could be your BMI.
One of the most popular isometric exercises among athletes is the plank, which you may know is a tough position to maintain. But there are also a couple of others that are worth trying.
The wall sit improves the strength in your thighs, and you do not need any equipment for this exercise. Stand about 2 feet away from the wall, leaning your back against it. Lower your bottom so that your body makes a posture as if you are sitting. Hold the position for about 15 seconds, and then return to the starting position. Repeat the exercise 5 times.
Lie on your back with your knees bent, and keep your hands by your sides. Elevate your hips by pressing your knees and palms to the ground. Keep your glutes squeezed. Hold the position for about 30 seconds. You will feel the fatigue in your hamstrings, but try to hold still, without letting your hips ink. Five rounds of the glute bridge will be enough for a beginner. Once you feel comfortable with the exercises to increase either a duration of a round or the number of rounds.
Although working out because your body goals are a perfectly fine motivation, in the times of the pandemic, we should try to work on other areas of our lives. For example, the lockdown can have many adverse effects on our mental health, like anxiety or panic attacks, stress, or other forms of discomfort. That is where yoga comes in. Yoga is a meditative exercise that helps us with dealing with our emotions, but also it is an excellent exercise for our body, especially if weight loss is your goal.
If you are new to yoga, there are plenty of online resources that will give you the premade routines. Once you are familiar with the flows, you will be able to create your own yoga routine.
If you want to do some cardio, but you do not feel comfortable running in the park, skipping rope is a great alternative to running. It actually might be even better than jogging; A study showed that 10 minutes of skipping rope equal to about 30 minutes of jogging. If you are looking for a way to improve your cardiovascular health, all you really need is a simple skipping rope, and all the health is in your hands (quite literally). It is also a great full-body exercise because it engages more muscles than swimming, so if you want to shed some weight, the only investment you need to make is a 10-dollar jumping rope (or cheaper, depending on where you buy it).
No one likes doing burpees, and that is because it is tough. But they are effective at keeping you lean and fit. Start from a standing position and squat down until your hands are in front of your feelings. Kick your legs back in a high plank and bring them back. Return to the standing position by jumping up. Try doing the exercise as fast as you can. Although you probably will not be able to do many reps, don’t let it discourage you because, with time and effort, burpees will strengthen your endurance.
With all the exercising, you may think that you are doing enough to get your dream body finally, but the final tip we have for you is to put some effort into your diet. The food we eat impacts our body, health, and athletic performance, so make sure to eat healthily and avoid fast food as much as you can. Your immune system will thank you.
Nemanja Marinkoff is editor-in-chief at WalkJogRun.net. He’s a marketing expert, and he’s interested in all things related to basketball. He also loves marzipan, although his wife hates it. You can find him on Twitter.