‘’Love yourself enough to live a healthy lifestyle’’

Physical fitness is not just crucial for a healthy body but imperative for a healthy mind and emotional well-being. But because of the Corona virus pandemic, we are forced to stay indoors for some time in the foreseen future. Staying indoors means less movement of the body but staying in the same posture can result in body pain and can lead to some kind of disease too. Lets know the 30 Mins Home Workout in a day to stay Fit.

woman doing home workout

But the question is how you can stay fit at home without gym equipment.? which exercises you should be doing during lock down.? If your head is messed up with these questions and wants some lazy tips then keep reading.!!
Your 30 min home workout should be divided into 3 categories. Below I’m mentioning some exercises that are part of my current workout routine. You can try these out too .!!

CARDIO

Doing cardio exercises will Boost your mood through the release of endorphins, which are feel-good chemicals released by your brain. Help you sleep better at night, Reduce arthritis pain and stiffness through joint movement. I am mentioning some workouts that will give you instant results.

Pylo power knees

Exercise in which muscles exert maximum force in short intervals of time, with the goal of increasing power (duration of speed).

Step1: Start with your feet spread wide, weight primarily on left leg and arms extended overhead.
Step2: Bring your right knee in towards your chest while bringing your hands down towards the lifted knee, gently tapping your knee.
Step3: Extend your right leg back to the original position and continue this motion, 50 times on one side, then 50 times on the other.

woman performing mummy kicks

Mummy kicks

This will warm the whole body up and Activate your core by squeezing it!

Step1: Start with your arms extended out in front of your shoulders, palms facing down, one arm stacked over the other.
Step2: Shuffle one leg out and in front of your body slightly, then quickly switch legs and arms simultaneously.
Step3: repeat this for 2 mins only.
Other exercises you can do for cardio at home are Burpees, Jump Rope, Jumping Jacks, Squat Jumps, Kickboxing, Dancing, and Running the Stairs.

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STRENGTH

Strength training is the key to flexibility, mobility, improved performance, and lower injury risk. 10 mins of strength activities can improve a lot in your body.

how to do squats at home

Squats

It’s a compound exercise, which means it works for more than one muscle group at once, including the glutes, quads, and core.

Step1: Stand facing forward with your chest up. Place your feet shoulder-width apart or slightly wider.
Step2: Bend at your knees and hips, sticking your butt out like you’re sitting into an imaginary chair. Keep your chest lifted and your spine neutral.
Step3: Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.
Step4: Keep your body tight, and push through your heels to bring yourself back to the starting position.

Single leg hip raise

The single-leg hip raise builds strength and stability through the hamstrings and glutes. The movement also improves core strength, balance, and coordination.

Step1: Lie on your back with your right knee bent and right foot flat on the floor.
Step2: Raise your left leg so it’s in line with your right thigh. Push your hips up, keeping your left leg elevated.
Step3: Pause and slowly return to the starting position. Switch legs and repeat.
Other strength activities you can do are Reverse Lunge, Bent-over row, Plank, push-ups, Glute Bridge and Wood-chop.

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STRETCHING

Doing stretching Improve your performance in physical activities, Decrease your risk of injuries, Help your joints move through their full range of motion, Enable your muscles to work most effectively, improve flexibility and reduce tightness.

womam doing tricep strech

Triceps Stretch

Triceps stretches improve flexibility, lengthen muscles, and increase range of motion, helps in preventing tight muscles, loosen connective tissue, and boost circulation, all while using no or minimal equipment.

Step1: Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
Step2: Bend your right elbow and reach your right hand to touch the top middle of your back.
Step3: Reach your left-hand overhead and grasp just below your right elbow. Gently pull your right elbow down and toward your head. Switch arms and repeat.

2. Butterfly Stretch

The butterfly stretch targets your hips along with your groin, inner thighs, and knees. Loosening up these areas of the body and strengthening your back muscles can help to improve posture.

Step1: Sit tall on the floor with the soles of your feet together, knees bent out to sides.
Step2: Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
Step3: If you’re too tight to bend over, simply press your knees down. Hold this stretch for 30 seconds to 2 minutes.

Other strength activities you can do are Piriformis Stretch, Lunge With Spinal Twist, 90/90 Stretch, Frog Stretch, Side Bend Stretch, and others.

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