5 Essential Home Exercises: Post Quarantined 😷
I’m sure many people are getting their daily dose of physical activity these days by fighting over toilet papers 🧻 but these ones here are a little less risky.
Reverse Fly
With so many things we do being front loaded, our posture is under the constant threat of collapsing. The effects of bad posture can be but not limited to back/neck/shoulder pain and impaired lung function. Sometimes begin gradually and build up without you even noticing. Imagine taking a very hot shower but you start with it being lukewarm and gradually turn up the heat🔥! Most importantly, bad posture can short you a couple inches because you're slouching all the time..
Do this exercise for 3 sets at 15 to 20 reps to strengthen those little muscles on your back and straighten up that posture to finally look taller and more confident.
Squats
Probably not much to be said with this one but imagine struggling to get up off the floor, out the car, and up the stairs. The less you use it, the more you lose it. As we get older, our muscles 💪 and bones slowly, but surely, deteriorate. This exercise helps improve the muscles in the legs and the knee joints, which we use for many basic things in our lives.
Do 3 sets of 10-15 reps 3 days of the week and you’ll be able to keep your awesome moving bits.
Side Planks
Regular Side Plank
Easier Version
Now there is no such thing as spot reduction for fat but by doing this exercise will help make the muscles under the love handle stronger and more toned. Think of your abs like an internal girdle or a large belt around your waist, the more you work on it the stronger it becomes to hold your stomach in.
Do 3 sets of 20-45 seconds.
Bird Dog 🐦🐕
Weird name and exercise but definitely recommended. A little bit of balance, a little bit of functional movement and a little bit of core. These are all the little things that we all need in our daily life.
Do 3 sets 10-15 reps for 2 days per week.
Push Up
Incline Push Up
Looking to tone up your shoulders and chest? Say no more because this at home do it yourself, equipment free exercise will do just that and much more!
There are many variations of the push up and you may have seen but let’s focus on the one. The regular push up has many ways to do it depending how well you are able to handle your body.
Incline push up, and they can be done on the counter or any elevated surface.
Knee push up on the floor.
Regular push up with your body parallel to the floor