Though it may be impossible to get around to a gym these days, your physical health should still be prioritized. We’ve put together a guide of exercises to get your heart rate up and keep your body strong during the quarantine. Each of these exercises can be done with just your body and typical household items, so get ready to break a sweat!
Push-Ups
This popular exercise is helpful when building and maintaining upper body strength. It targets the triceps, pectoral muscles and shoulders. Get down on all fours, with your hands placed down slightly wider than your shoulders. Straighten back your legs and arms. Lower your body until your chest nearly touches the floor, than pause. Push yourself back up and repeat.
Bicep Curls
To mimic hand weights, grab yourself two jars of sauce, two bottles of wine or two canned good items. While holding one weight in each hand, stand upright with your arms hanging down by your sides. Keep your elbows close to your torso and your upper arms still. Curl the weights up to your shoulder level. Slowly drop your arms back to the original stance and repeat.
Tricep Extensions
Continuing on with your at-home weights, it is time to move onto the triceps! The triceps are a group of three muscles on the backsides of your arms that go from your shoulders to elbows. Standing with your feet shoulder width apart, grasp one weight in both hands and place them behind your head, between your shoulder blades. Lift your arms straight upwards above your head, being sure that your elbows are not bowing outward. Slowly drop the hands back to the original position and repeat steps.
Squats
Squats target the thighs and glutes, but can also help improve core strength and stability. To up the squat game, grasp your two makeshift weights! Face forward and place your feet shoulder-width part. Extend your hands straight out in front of you. Imagine you are sitting into an imaginary chair, sitting back and down, keeping your head facing forward as your upper body slightly bends. Let your lower back slightly arch as you do down. Keep your thighs parallel to the floor with your knees over your ankles and body tight. Pushing through your heels, return back to original stance and repeat.
Planking
Planking is an effective exercise to work the core and engage nearly all of the body. Get down on all fours, then lower your belly onto the ground, extending your legs out behind you. Lift yourself into an upright push-up position, then rest your forearms down on the ground. Ensure that your back is flat and your head and neck are in a neutral position. Let your elbows sink into the floor and squeeze your legs and core. Breathe through your nose and out of your mouth. Hold as long as you can!
Sit-Ups
Sit-ups strengthen the core and improve core stability. To do a proper sit-up, lay down with your back against the floor and your legs bend to where your feet are planted down for stabilization. Cross your arms across your chest with your hands resting on each shoulder. Curl your body up towards your knees in a controlled manner. Squeezing the core, allow your back to slowly lower toward the ground and back to the original position. Repeat.
We hope this simple guide to at-home exercise inspires you to move your body and feel good! Share a picture or video of your body in action with us over on Instagram @mtofboston! #quarantineselfcare #athomefitness