Best and Easy to do 10 Workouts to Keep Yourself Fit During Coronavirus Covid-19 Pandemic
Every Physician emphasizes physical exercise for sound health. And as general inhabitants, we know the overall benefit of daily exercises very well. But, very few of us are actually aware of the exercises that work comparably well on our body. Considering that, we have made a list of 10 best exercises that can help one to tone his or her body. If you do them routine wise, properly and regularly, after a month or so, you will see the result for sure. Let’s check out these 10 exercises that we recommend you to do in order to keep your body in shape, or, in other words, stay fit and healthy.
1. Lunges Exercise
Lunges are a simple and great exercise to start with. This single-leg bodyweight act challenges your balance, promotes functional movement and develops strength in your legs. In terms of targeting your hips, quads, glutes and hamstrings, lunges work just fine.
- At first, stand up straight on flat ground with your feet shoulder-width apart and your hands on your hips.
- Take a big step forward with your right leg and bend the knee until your right knee is at a 90-degree angle and your thigh becomes parallel to the ground. Keep your back and upper body straight, while you do this. And do not let your right knee extend past your right foot.
- Push yourself upwards with your right foot and then, return to the position you started with.
- Repeat the steps with your left leg. This completes one rep.
- Do 10 reps for 3 sets.
2. Pushups Exercise
A push-up is a very common and effective exercise for strengthening mainly your upper body and core. It can also help you to build your lower back.
- Start by getting down to a plank position. Placing your hands slightly wider than your shoulders. Keep your abs tight.
- Lower your body while bending your elbows until your chest is about a few inches above or almost touching the ground.
- In this position, pause for a few seconds and then extend your elbows to push yourself back up to the starting position.
- Repeat and make sure to keep your body straight throughout the movements.
- Complete 3 sets of as many reps as you are able to do.
3. Squats Exercise
Squats are a powerful move to tone your lower body and core. Although they chiefly target the lower body, they are, with all of their variations, an excellent calorie-burning workout for the whole body.
- Stand straight with your feet a little wider than shoulder-width and your hands straight down at your sides.
- Bring your hands out in front of you, tighten your midsection muscles, push your hips back and keep your upper body straight as you lower down and bend your knees like sitting in a chair.
- Lower yourself down until your knees are at a 90-degree angle and your thighs are parallel to the ground. Pause in that position for a second or so and then, straighten your legs to push yourself back up to the beginning state.
- Repeat for 3 sets of 20 reps.
4. Dumbbell Overhead Presses Exercise
Although you can act out an overhead dumbbell press while seated, performing it while standing is more popular for boosting the strength and muscle of your shoulders. Simultaneously with shoulders, standing dumbbell overhead presses target your upper back and core and help to build them.
Required Tools: 10-Pound dumbbells
- Start by standing straight, with your feet shoulder-width apart. Hold a dumbbell in each hand; a pair of 10-pound dumbbells is recommended. Bend your elbows and make sure your upper arms are parallel to the ground.
- Raise the dumbbells over your head and keep lifting until your hands are completely stretched and straight.
- Pause for a moment and then lower the dumbbells to return to the starting position.
- Perform 3 sets of 12 reps.
5. Dumbbell Rows Exercising
Similar to the standing dumbbell overhead presses, dumbbell rows are a fruitful exercise for the upper body. They develop the overall strength and muscle of your upper back. They are also among the most misperformed exercises. Therefore, when you act them out, make sure you are doing them correctly.
Required Tools: 10-pound dumbbells
- Start by standing firm, with your feet shoulder-width apart and your hands gripping a pair of dumbbells. For beginners, weights should not exceed 10 pounds.
- Bend over at the waist with your back at a 45-degree angle to the floor. Keep your back straight and push your arms straight down.
- Although it can be done engaging your both hands, involve one first and then work with the other. It is better to inaugurate with the right hand. Now, bend the elbow and pull the dumbbell upright until it nearly touches your chest.
- Get to the opening state and repeat the procedure with your left arm. This is calculated as one rep.
- Complete 3 sets of 10 reps.
6. Single-leg Deadlifts Exercise
A Single Leg Deadlift is a very productive exercise for strengthening and toning the muscles of your back, core and legs. Like Lunges, Single-leg Deadlifts simultaneously challenge and help to improve your balance. To perform this action, get a pair of light or moderately heavy dumbbells.
Required Tools: dumbbells
- Start by standing with your feet hip-width apart, your knees inconsiderably flexed and your hands holding two dumbbells upfront.
- Bow forward at your hips, lower the weight towards the right leg and extend your left leg backward and at the same time, lift it until you get to a convenient height or a “T” shape is formed by your body.
- Keep your arms hanging straight down while you slowly bring in your extended left leg to return to the beginning stance. Repeat the moves with the other leg.
- Complete 3 sets of 10 to 12 reps.
7. Burpees Exercises.
Burpees are one of the most effective and challenging exercises in the fitness world. They are an exceptional full-body exercise that gives you a thorough cardiovascular workout, develops stamina and assists you to burn a significant amount of calories within a short period of time.
- Stand straight with your feet shoulder-width apart and your hands stretched out to their sides.
- Place your hands in front of your feet as you move into a squat position. Put your hands on the ground and extend your legs to proceed to a pushup stance.
- Perform a push-up and then push yourself up to return to the starting position.
- Raise your arms straight above your head and finish off with a jump. This is counted as one rep.
- For beginners, doing 3 sets of 10 reps is recommended.
8. Side Planks Exercise.
Side Planks are a pretty much core-specific exercise. Along with the oblique abdominal muscles, they help you to strengthen your shoulders, legs and lower back. People with lower back pain can try this move to get comfort.
- Start by lying on your right side with your right forearm directly below your shoulder and your feet lumped together on top of one another.
- Engage your core and raise your hips and knees off the ground until your body is in a straight line from the top to the bottom.
- Pause for a moment and then return to the starting position. Do 10 to 15 reps on the right side for 3 sets. Then, switch to the left side and perform the same steps.
9. Exercising Situps
Situps are a commonly performed exercise for strengthening and toning the abdominal muscles. A proper sit-up requires a full upper body lifting. So, people with lower back problems can go on with a crunch, a similar abdominal endurance training exercise in which the lower back stays in contact with the floor.
- Lie down on your back with your knees bent and your back and feet rooted on the floor.
- Place your hands behind your head and steadily raise your body up and sit. Assure that your feet and back are motionless on the ground.
- As soon as your chest gets close to your legs, gradually drop-off your body to return to the opening state.
- Perform 15 reps for 3 sets as a beginner.
10. Glute Bridge Exercise
The Glute Bridge is a very simple, yet effective exercise to strengthen your hips and butt. Targeting your gluteus maximus, it gives your booty a tight and sexy look.
- Lie down on your back, with your knees bent, feet leveled and hands extended with the palms facing down by your sides on the floor.
- Raise your hips off the ground while squeezing your glute and abdominal muscles and stop elevating until your knees, hips and shoulders are in a straight line.
- At this position, pause for a couple of seconds before returning to the starting position and then, repeat.
- Complete 3 sets of 10 to 12 reps.