These are uncertain and unprecedented times. Not as many gyms are open, some are at full capacity, or you may just want to stay home as much as you can. Whatever the reason may be-doesn’t mean you have to put a damper in your workout routine.
Even without any equipment, and even if you only have a small space, there are ample at-home workouts and exercises you can do to keep up with your fitness routine and stay active, while of course being in the comfort of your own home!
Take a look around the room you’re currently in. What items do you see?
Many of the items around you can be used to work out and exercise!
No weights to lift? No problem. Find something around 2-5 lbs depending on your comfort level.
Have a bag of potatoes lying around? Boom- there is your weight lifting!
Before lifting anything, make sure you have a proper stance and bend with your knees. You can rotate 10-15 reps between each arm. OR use both arms at once, lifting it like a sack for 20-30 reps (whatever you may feel comfortable with)
Ok so now you have a bag of potatoes for weight lifting, what’s next?
Here are some other At Home Workouts for you to try:
Squats (or Assisted Squats)
This can be done without any equipment, or if needed, you may use something to help keep you upright (something sturdy to hold on to)
Bending down while keeping your back upright, arms out in front of you, down and up.
25 reps.
Bicycles.
Use a yoga mat or soft surface below you: Lie on your back feet in the air and your knees bent. Make the motion of riding a bicycle.
10 reps.
Push-ups.
Again you will want a mat or soft surface. This workout can even help strengthen your lower back. 10 reps.
Walking lunges.
Ensure you have ample space around you to lunge. Do 10 for each leg.
Jumping Jacks.
These are simple enough, most of us have done jumping jacks in our childhood- plus they can be fun when you have the right music pumping!
30 reps.
Crunches or Sit Ups.
These are great for your stomach. Just 30 reps a day will work to help strengthen your upper body core.
Walk.
This will allow you to get some fresh air while getting exercise. Walk your dog or just go solo with some nice music pumping into your ears. Walking 30 minutes a day is great for your overall health.
You can also follow a work out video from youtube or other media platforms.
Have a baby or toddler? Think of ways to incorporate taking care of them into your fitness routine. There is even a thing called Mommy Yoga!
Try this technique below:
- Sit down on your mat facing your seated baby, supporting them by holding their hands (or wrapping your hands around the upper body working on sitting up).
- Bend your knees and bring your heels together as close to your pelvis as you can, opening your knees out to the sides. Position your baby’s heels together- mirroring your position
- Continue to hold on to your baby as you shift your upper body from left to right and back and forward, moving together.
- You can hold this pose as long as you’d like, but for your baby 5 of your inhales/exhales should be a good count, which of course you may need to adjust depending on how well your baby takes to it!
Now, all that being said, there are always some things to keep in mind when working out, home or at the gym. Especially if you are new to a fitness regime.
- Start slowly and build up gradually. Make sure you give yourself plenty of warm up time with some stretching.
- Break things up if you have to-don’t overdo yourself all at once. Split up the workouts throughout the day or into sections if needed.
- Stay hydrated. It is crucial to keep hydrated when working out, the more you sweat- the more you will need to hydrate.
- Listen to your body- if a certain workout or exercise is causing pain or discomfort, move on. Try something else or take a break.
Staying home doesn’t mean you have to give up on your goals- these workouts from home will keep you on track- all from the comfort of your living room!
And always remember to stay hydrated and only do what you can. You may want to push yourself but if your body is telling you no, then slow down and take a rest- there is always tomorrow 🙂
Resources:
https://www.whattoexpect.com/first-year/mommy-and-me-yoga
