Once again we are back to square one and this time, more than anything it’s affecting the physical and mental well-being of people across the country. According to Zareen Siddique, an online nutrition and fitness coach, one can follow a good fitness routine at home, using their own body weight. Exercises like tricep dips, planks, mountain climbers, lunges, and bodyweight squats are all examples of great conditioning and strengthening exercises.
To make it an effective and healthy work from home, Zareen shares easy ways and steps to practice these exercises for TMM readers.
-
High knee March 30+30
Lift knees high in the air. Intensify by adding arm movements -
Alternate Arm Reach Butt Kick March 20+20
Each leg hits your butt while the hands reach up above the head -
Walking Lunges 20+20
Forward walk with alternate lunges -
Inchworms 10+10+10
Start by standing, reach your arms down toward the ground, walk your hands away from your feet, entering a plank-like position, then walk back up to standing -
Sumo Squat On Toes To Shoulder Press ( with or without dumbbells) 12+12+12
Stand holding a pair of dumbbells at arm’s length in front of you with your feet twice shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. The dumbbells should nearly touch the floor.
Simultaneously push yourself back up to a standing position and curl the weights to your shoulders. Once you’re upright, press the weights directly overhead. Lower them and repeat.
-
Up And Down Plank 12+12+12
Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
-
Tricep Dip To Toe Touch 12+12+12
Start with your butt on the ground and then place your hands behind you as you bend your knees and place your feet flat on the ground.
Then lift your butt up off the ground. Perform a little dip, bending your elbows as you touch your butt back down to the ground.
Then lift up, bridging your hips up a bit, as you kick your leg up and reach your opposite hand to touch your toe. Place your hand and foot back down, then repeat the dip and then kick the other leg up and reach your other hand to touch your toe.
-
Reverse Lunges To High Kee 12+12+12
Stand upright with feet hip-width apart and hands on your hips.
Lunge back with one foot and bend both knees until they’re bent at 90 degrees. Make sure the rear knee doesn’t touch the floor and the front knee doesn’t extend past your toes.
Lift the rear foot off the floor as you straighten the front foot. Bring the rear knee forward and raise it as high as possible.
-
Push-Ups 12+12+12 (Standard Push-Ups Or Knee Push-Ups)
Drop to your knees, but be sure to keep a close eye on hand, elbow, and shoulder placement. Don’t let your elbows flare out and keep your lower back and abs contracted abs in a straight line. -
Side Plank Dips To Leg Raise 10+10 Both Sides
Lie on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist.
With your neck neutral, breathe out and brace your core.
Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head. Do repetitions of this movement.
Expert Inputs Contributed by: Zareen Siddique, follow her on Instagram @fitwithzareen
The post Hello Home Workout! appeared first on TMM.