Health.:

Stay In, Get Fit

BY: Sana Panjwani
CHECK OUT NINE OF THE BEST STRENGTHENING WORKOUTS YOU CANEASILY DO AT HOME WITHOUT ANY EQUIPMENT
Finding time to exercise is hard. You probably already work or study forty-plus hours a week, so the thought of hitting the treadmill afterwards might leave you with a sense of dread. Add to that skyrocketing gym memberships and you might start telling yourself it's not that important to exercise.

Health is important though, and we all need to take care of our bodies to the best of our ability – after all, it’s the only one we’ll ever have. According to the World Health Organisation, adults aged 18 to 64 should do at least 150 minutes of moderateintensity aerobic physical activity throughout the week, which around 21 minutes a day. But the good news is you can commit to doing this right from your living room.

Oasis Living rounded up nine simple strengthening exercises for you to try out from the comfort of your home. So, throw on some tunes, choose a spot on the floor, and make some moves.

PLANK
What you work out: Core
How to do it: This is one of the best, and simplest, exercises out there. Come down to the floor on your toes, facing the ground, and hold yourself up with your arms outstretched beneath you or on your forearms. You should be in a straight line from your heels to your nape - no sagging hips! Keep this pose for as long as you can

BICYCLE CRUNCHES
What you work out: Abdominals
How to do it: Lie flat on the floor with your lower back pressed to the ground. Move your hands behind your neck for support (don't push, just rest), raise your shoulders, and then bring in your right knee to your chest while moving your left elbow towards it. At this time, your left leg should be stretched out. Pull back, then repeat on the other side. Keep the legs and arms moving simultaneously to create a cycling motion

PUNCHES
What you work out: Arms and shoulders
How to do it: Unless you have a punching bag or willing participant, shadowboxing is the way to go here. Standing with your feet shoulder-width apart, make fists, raise them up to your face and throw out your arm straight one-by-one, palms down. Work with precision rather than speed at first to perfect the technique. Throw in some hooks and uppercuts for a more engaging workout - don't forget to turn your shoulders with the punches

PUSH-UPS
What you work out: Chest, shoulder, and triceps
How to do it: Get down on the ground, either on your toes or knees, and place your palms slightly wider than shoulder-width apart and next to your chest. Think of your body as one long, straight line as you push up from this position. Slowly come back down, keeping control – don’t let gravity do all the work. If being on the knees is hard as well, lay your thighs on the ground. Work your way up to the knees, the toes, and then for more challenges try variations by doing a diamond, one-handed, or clap push-ups

LYING TRICEP EXTENSIONS
What you work out: Triceps
How to do it: Start in a pushup position with the feet hip-width apart, hands slightly narrower than shoulder width, and placed further up rather than under the shoulders. For one rep, slowly lower your body using your triceps until your forearms and elbows touch the ground, then push back up. Control is key, so move slowly and focus on your triceps

SQUATS
What you work out: Quadriceps, hamstrings, and calves
How to do it: Stand straight with your feet slightly wider than shoulder-width apart, and toes pointed outwards. To squat, push your hip back as if moving to sit in a chair, and bring it down as low as you can while keeping your back straight and chest up. You shouldn’t feel any strain in your knees. Practice in front of a mirror to keep an eye on your form

LUNGES
What you work out: Gluteus, quadriceps, and hamstrings
How to do it: Standing straight, step forward with one leg and bend it to a 90-degree angle. Your back foot should stay in position and accommodate the move with the leg also bending, knee pointing towards the floor but not touching. Step back and repeat on the other leg

BURPEES
What you work out: Full body
How to do it: For something with such an odd name, this exercise is a killer as a simple few sets will leave your legs feeling like lead. To do it, you need to start by standing, then squat and place your hands on the floor in front of you, followed by jumping your feet back, into a plank position. Then, do a push-up, jump front, stand up, and then jump up – all this is one rep, understandably earning burpees a “love to hate” reputation

SWIMMERS
What you work out: Lower back
How to do it: Lie face down on the floor, arms and legs outstretched. Then, raise your chest and thighs off the ground and then move your right arm up while also raising your left leg – both should be in a straight line, no bending at the joints. Slowly bring your limbs back down and repeat on the other side. Your chest and thighs should stay elevated as you alternate between lifting your left arm/right leg and right arm/left leg. Move as fast as you can while maintaining good posture and keeping your face down to avoid neck strain
 

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