(A combination of exercises like Marching, Kick boxing, Squats, Planks, Bridges and Stomach crunches should be done thrice a week.)
The `Coronavirus Pandemic’ has forced us to change our lifestyle. `Work from home’ and `working out from home are the new `mantras.’ Not being able to step out at all can cause a lot of mental anxiety in all of us.
In India, over the last few years, majority of the population in the cities has got used to visiting malls, salons, Spas, Zumba, Yoga, Gyms and Dance classes. Dining out and hanging out at the coffee shops had become the new norm. Traveling to exotic destinations, weekend getaways had become the new norm.
But now you cannot do any of these activities. In certain areas, you cannot even go out to buy your daily vegetables and groceries. The lockdown has been extended. So, how do we deal with all this?
We think exercise and physical activity is very important in this situation. We fitizens have to learn to `workout at home’.
Just a half an hour workout can be soothing for your mind and body. It can take your mind off from the current stressful and ambiguous situation.
We have to get more creative and design workouts for ourselves. Today, we are focusing on a combination of aerobics and strength training. At www.Yogfit.in, it is our mission to help you to this.
(These exercises are for people who have been training for a period of time. If you are suffering from any ailment like Blood Pressure, Heart Disease, Asthma then these exercises are not recommended for you. Please consult your doctor and trainer for more information)
Warm Up
Take your arms up and deep breathe as you stretch your back. Do this three times. Standing up, rotate each of your shoulders for 10 times one by one.
Follow with neck rotations
Rotate your neck clockwise for 10 counts and then anti-clockwise for 10 counts. It should be done slowly without holding your breath.
Take your feet apart. Bend your knees as you stretch from the waist side to side. Straighten your legs and take your chest to the knee. Feel the stretch at the calf muscles.
Spot Marching
Put on some good peppy music and march on the spot for 5 minutes. Do leg lifts as you raise your knees till the waist level. Alternate the legs and do 30 counts. Coordinate the arms movement with the legs.
Kick Boxing
Make a fist of both your palms. Take one foot back and kick with the other legs as you shift your weight backwards. Do 10 counts. Then repeat with the other leg.
You can try front kicks and back kicks both. There are a lot of other variations here like circle the leg, sidekicks, bend your knee and kick etc.
You have to imagine that you are kicking something.
Squats
You with your hands parallel to the ground move down/squat slowly up to 30 degrees . Come up slowly. Breathe normally. This helps in contraction of quadriceps and hamstring. Squats also kick start your metabolism.
Planks
Planks work on your core. Lie on the stomach and take the prone position. Putting your body weight on the forearm and toes, rise up and hold this position for 30 seconds to 1 minute. Lie down in Makrasana and relax for a few seconds. Then start again.
Cat and Cow exercise
As you are in Makrasana slowly put your palms by the side and raise your upper body upwards in Bhujangasana. Stretch your back and spine.
Then come on all fours.
Arch your back up towards the ceiling like an angry cat for 3 seconds.
Now drop your back and move towards the floor and hold for 3 seconds.
Repeat this for 10 counts. It is very useful for improving spine flexibility
Stomach Crunches
Turnover on your back. Bend your knees and start with the stomach crunches. Breathe out as you come up. You can do ten sit ups. Then do cycling with your legs with fingers interlocked and palms supporting the head.
Bridges
With knees bent, lift your hips up and hold it for sometime. Repeat for 20 counts..up and down. Your buttocks should not touch the ground and tighten your buttocks as you do this exercise. Bridges work on your buttocks and back of your legs.
Relax and lie down in Shavasana. Close your eyes and keep breathing normally. Turn to one side and slowly come up. Sit on the mat for a few seconds before you rise up.