5 Exercises for Post Lockdown

 “Lockdown Exercises”

#1. Squats

• Stand facing forward with your chest up.
• Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.
• 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, and do not let your lower back round.
• 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.
• Keep your body tight, and push through your heels to bring yourself back to the starting position.

Benefit- It can help build muscle, burn fat, increases strength to prevent diseases.

  #2. Elbow Plank                                    

• Start in plank position, with your elbows directly beneath your shoulders, forearms on the ground, and feet hip-width apart.
• Tighten your abs and raise your hips into the air as your take small, alternating steps forward with your feet, keeping your elbows stationary. Then, keep your feet back slowly to the starting position.

Benefit– Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once,  benefiting the core strength of your body.

#3. Forward Lunges

• Stand tall with feet hip-width apart.
• 2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
• 3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
• Press into right heel to drive back up to starting position.

Benefit: It helps you build stability which when you move your hips up and down. A stronger core allows you keep up with lower back pain and improves your balance and posture as well.

#4.Push Ups 

• Begin in a plank position with your hands on step, your shoulders over your wrists, and your body in a straight line.
• Bend your arms and lower chest to the bench making sure to keep your body in a straight line. Press body back to plank.

Benefit: Depending on the angle of inclination, the incline push up primarily builds the muscles of the chest, shoulders and triceps.

#5. Burpees

• Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
• Push your hips back, bend your knees, and lower your body into a squat.
• Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
• Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
• Jump your feet back so that they land just outside of your hands.
• Reach your arms over head and jump into the air.
• Land and immediately lower back into a squat.

Benefit: Stronger heart and lungs, improves blood flow, lack of heart disease and diabetes, improved cholesterol levels and also improved brain function.