5 Exercises You Can Easily Do at Home

The pandemic transformed many aspects of our lives. Schools closed, workplaces had to shift
into a remote setup, and many establishments were temporarily shut down. Pandemic
restrictions and health protocols obliged us to make adjustments in our lifestyle, and this
included the way we do sports and other exercises.

While restrictions are now slowly easing out, the threat of COVID-19 still looms over our heads,
and the general public is still advised to stay safe at home. Thankfully, there are a lot of
workout routines that you can easily do at home to help you stay in shape and keep you
physically active.

  1. Squats

One of the easiest exercises you can perform anytime and without any need for equipment are
squats. Though squats may seem simple, they are often done in poor form.

To do squats correctly, do the following:

  • Start with your feet apart
  • Keeping your knees over your ankles, bend your knees and slowly move your butt out as if you’re sitting down on a chair
  • Your knees and lower leg should form a 90-degree angle. Maintain your balance in this form. Raise up and descend again

2. Lunges

Lunges are beginner-friendly, simple, and one of the most essential exercise forms that you can
find in any workout routine. This single, bodyweight exercise can stretch your hips, glutes,
hamstrings, and other core muscles in your inner thighs. When done correctly, this exercise can
help develop your lower-body strength and endurance. You can also do it without any
equipment at home!

To do lunges correctly, do the following:

3. Pushups

Pushups are a foundational exercise that can help build muscle strength in your chest and
shoulders.

To do pushups correctly, do the following:

  • Get down on all fours and place your hands slightly wider than your shoulders
  • Straighten your arms and legs
  • Lower your body until your chest nearly touches the floor
  • Pause, then push yourself back up. Repeat and do at least 10 reps

4. Mountain climbers

Mountain climbers are a full-body exercise that combines cardio and strength training. It helps
you engage in your core while activating all the muscles in your body.

To do mountain climbers correctly, do the following:

  • Get into all-fours. Place your hands slightly wider than your shoulders
  • Slowly straighten your legs and lift your knees to get into a plank position. Your feet should be hip-width apart
  • Engage in your core. While maintaining your form, bring one knee towards your chest, then return to your starting (plank) position
  • Repeat the movement on the opposite leg
  • Alternate your legs at a comfortable pace while maintaining your form. Complete at least ten reps

5. Spinal Twist

Spinal twists are a great way to stretch your back and hips while massaging your abs and spine.
This exercise is also best included in your cool down after you’ve completed your strength and
cardio exercises.

To do spinal twists correctly, do the following:

  • Lie on your back with your knees bent and your feet flat on the floor. Let your arms rest on your sides
  • Draw both of your knees to your chest and clasp your hands around them
  • Extend your left leg on the floor while keeping your right knee drawn to your chest. Extend your right arm out along the floor, with your palm facing down
  • Shift your hips slightly on the right, then place your hand on the outside of your knee.
  • Turn your head to the right, opposite where your knee is pointing. Hold this position for at least 20 seconds
  • Slowly come back to center, bringing both of your knees to your chest. Repeat on the opposite side

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References:

https://www.active.com/fitness/articles/5-essential-fitness-exercises

https://www.everydayyoga.com/blogs/guides/how-to-do-reclined-spinal-twist-in-yoga