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With COVID-19, social distancing ,and public shutdowns in effect, MANY MANY people are now complaining about weight gain, as well as beginning to feel stress that doctors can't soothe. The peace that you have from being able to go out into the marketplaces and meet in public has been destroyed — it's now time to develop a healthy path to peace through home exercise!
Let's lift your spirit with this simple and basic sequence of exercise that you can easily perform at home.
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1. Bridge
This exercise shall strengthen the core and posterior muscles; posterior muscles are those muscles that are located behind you.
Directions:
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your buttocks off the ground until your hips are fully extended, squeezing your buttocks at the top.
Slowly return to the starting position and repeat the exercise.
2. Chair Squat
Squatting strengthens your legs and core, which will make everyday movements easier. You will need a chair underneath you for proper form.
Directions:
Stand in front of the chair with your feet shoulder-width apart. Ensure that your toes are pointed slightly out.
Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
Push up through your heels and return to the starting position. Repeat.
3. Knee Push-Up
This is a beginner-style push-up, compared to the standard push-up, that will help you build strength before attempting a standard push-up.
Directions:
Get into a high plank position from your knees.
Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
Push back up to start again.
4. Stationary Lunge
Tone and strengthen your quads, hamstrings, and buttocks with the stationary lunge exercise.
Directions:
Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
Push up through your right foot to return to the starting position. Repeat for desired number of reps, then switch legs.
5. Plank to Downward Dog
This exercise will strengthen your upper body, especially your shoulders.
Directions:
Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.
Keeping your core tight and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your face should be directed toward your feet.
Hold the position for a second, then return to the plank. Repeat.
6. Side-Lying Hip Abduction
ALTERNATE SIDE a.k.a "the other side"
You may not think about strengthening your hip muscles until they start to bother you, but please reconsider!
If you sit all day, this is a great exercise. Counteracting that with hip-targeting movements will be very beneficial.
Directions:
Lie on your left side, with your left leg straight, right leg straight, and right foot resting on the ground.
Lift your right leg up, maintaining the position of your body. Make sure your hips don’t open up.
Return to the start position. Repeat for the desired number of reps, then do the other side.
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