This lockdown, do not just sit on your couch watching numbers of movies and series. The lockdown provides you a golden opportunity to focus on your health and body which you hardly get in your daily busy schedule. So, just release your stress and anxieties out and get a new you, both physically and mentally at the end of this lockdown.
Exercising not only keeps you healthy but it also keeps your mind and soul healthy and young. It will bring confidence to you. Working out daily manages your blood sugar and insulin levels, keeps you in good mood, strengthen your bones and muscles, and many more. The advantages of exercising daily are countless. It is not late if you do not exercise and thinking to start working out, however, this is the time you can invest only on yourself. Thus, use this lockdown very wisely and make it productive.
Here are some categorized exercises for abs, legs, and shoulders that you can easily do at home without the need for expensive equipment.
Lie down straight on a mat, bend your knees and lift your head up with exerting pressure on your abdomen. Do 3 sets of this exercise with 20 repetitions in each set.
Lie down straight and try to lift your hips as up as you can with bending knees. Do 3 sets of reverse crunch, each set of 20 repetitions.
Place your body above the ground with the help of your arms and toes. Bend one of your knees and pull it towards your arm repeat it with another knee. You need to do this in 3 sets, with one set having 20 repetitions for each leg.
Lie down straight on the mat, place your hands under your hips and try to raise both legs together and avoid your feet to touch the ground. This will be done in 3 sets with 20 repetitions in each set.
Alternate Leg Raises
As the exercise of raising both legs together has been done, this will be done exactly the same but raising one leg at a time. There will be 3 sets with the same repetitions as it was in leg raises.
Donkey Leg Raises
Lie on the floor with exerting the pressure of your body on your knees and palms as your knees and palms will be touching the floor. Straighten one leg and lift it up and down. Do the same with the other leg. Repeat this in 3 sets, 15 times each leg in each set.
Sit on the floor while keeping both of your legs in the air with knees slightly bent. Hold your hands and twist your body at both sides. Do this exercise in 3 sets with 20 repetitions in each set.
Lie on the floor with bent knees. Keep arms and feet wide apart. Lift your butts upward exerting the force on your abdomen. Repeat this 45 times, dividing into 3 sets.
Stand tall with your feet hip-distance apart while hands are in front of the chest. Take a large step forward with one foot and lower your body toward the floor, both legs should be bent at a 90-degree angle at the bottom of the lunge. Repeat.
Stand with your feet wide apart, not wider than your shoulder. Bend down in such a way that your feet, knees, and hips make a 90-degree angle with each other. Repeat the same.
It is to be done in the same way simple squats will be done. The only difference is when you complete the squat, you need to jump. Jump and squat. Repeat.
Jumping Jacks with Squats
This is the same as squat jump, but instead of a simple jump, you have to do a jumping jack. Squat and Jumping Jack. Repeat.
Keep your feet wide apart with toes facing sides. Then squat. Do this in 3 sets with 20 repetitions in each set.
Stand tall with your feet hip-distance apart while hands are in front of the chest. Take a large step forward with one foot and lower your body toward the floor, both legs should be bent at a 90-degree angle at the bottom of the lunge.
Stand with your feet as wide as you can. Bent each time on one side with your knees making the right angle with the floor. Repeat with the other leg.
Get on all fours with your hands stacked directly under shoulders, and knees under hips. Make sure your back is flat. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Repeat.
Arms & Shoulders
Get on your palms and knees. Keep your toes on the floor and hands wider than the shoulder. Take your body down to the floor with exerting pressure on your shoulders. Repeat the same.
Stand straight. Take dumbbells in each hand. Pull your hands holding the dumbbells towards your shoulders without loosening your hands. Keep it firm.
Dumbbell Side Raise
Stand straight holding dumbbells in both of your hands. Raise your hands sideways. Repeat 30 times to make a set. Do 3 sets of this exercise.
Overhead Triceps Extension
Stand straight and take one of the dumbbells. Hold the dumbbell above your hand with both hands and take your hands down behind your head. Repeat the same for 2 minutes.
Dumbell Bent Over Row
Hold dumbbells in both hands with a neutral grip. Hinge forward until your torso is roughly parallel with the floor and then begin the movement by driving the elbows behind the body while retracting the shoulder blades. Pull the dumbbells towards your body until the elbows are at the midline and then slowly lower the dumbbells back to the starting position under control.
Dumbbell Step Up
Hold the dumbbells in both hands. Take a chair and step up with one leg each time. Step down and now step up the other leg. Repeat the same stepping up each leg at each time.
Sit on the edge of the chair and grip the edge next to your hips. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up to the start position. Repeat.
Hold the dumbbell with both hands above your chest, straight up with the dumbbells in a vertical position. Move the weight down toward the rear of your head by flexing your elbows while exhaling. Keep the upper arms from moving back and forth with the weight as this transfers some of the work to the shoulders instead of focusing it on the triceps. Repeat.