Exercises that help to stay fit at home this quarantine time

Funny how when you wanted to stick to your new resolution this year, it goes in awry due to the lockdown. Sadly, there also seems to be no hope on when the gyms will actually open. As we are all trying to get used to this new lifestyle, this is also a time we need to give utmost importance to our health. The lockdown of gyms or other fitness centers cannot be a reason to disrupt your physical activities. Here are a few DIY (do-it-yourself) home exercises to build a strong immune system and good physical and mental health.


For this exercise, you need to first lay prone (on your stomach) either on the ground or a mat. Then slowly extend your legs and ankles in a plantarflex (toes pointing away from your shins). Then slowly, extend your arms overhead with palms facing each other. Keep your head aligned with your spine. You should look like a superman flying at great speed.

This exercise is great for people with lower back pain. It also strengthens your glutes and hamstrings.

Supermans Exercise | Olympicsportingco.com

Chair Squats

In this exercise, stand in front of a chair with your feet shoulder-apart and toes slightly pointed out. Now, hinging at your hips and bending your knees, lower down until your buttock reaches the chair. Keep your arms extended horizontally in front of you. Then push up through your heels and return to the starting position. Repeat ten times in three sets.

This exercise is great for your legs and core strengthening.

Forearm Plank

Lay on a mat or the ground on your forearms. Make sure your body forms a straight line from head to feet. Keep your hips and lower back upright and hold the position for a minute or two. Repeat in sets of your comfort.

This is a full-body exercise that enhances strength and balance. It is very calorie-consuming.

Bicycle Crunch

Lie supine (on your back) and bring your legs in a tabletop position (like that of sitting in a chair). Then bend your elbows and put your hands behind your head. Slowly crunch up and bring your right elbow to your left knee while straightening your right leg. Now, release the crunch and repeat with your left elbow to the right knee. Repeat for at least ten times in three sets.

This is a great exercise for your abs and especially for the thick belly fat.

Bent Knee Push-up

If you are not a push-up person, this one is exactly for you. For this exercise, kneel on the ground or a mat. Then, slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart. Then slowly begin to depress shifting your weight forward until your shoulders are positioned directly over your hands. Then slowly push up to allow a full extension of your body from the knees without any bend at the hips. Repeat in reps often for a set of three.

This exercise is great for your upper body strength. It works your triceps, pectoral muscles, and shoulders.

Although these exercises can greatly help you lose weight, increase strength and maintain fitness, it is also important to eat well and keep yourself hydrated. Good exercise paired with good food can greatly improve your health standards.

During these difficult times, keep yourself mentally and physically strong to keep yourself safe from the stress. Stay safe, stay strong, stay vigilant and most importantly, stay home.