The pandemic has left many gyms and sporting venues closed for the foreseeable future. The cold Winters also make going outside very unappealing. So how can we stay fit while indoors?
Below are a series of exercises you can do indoors with no equipment. To help with toning and rejuvenation, don’t forget to grab a smoothie or protein shake before you start. Beyond the Equator offer a wide range of low-carb, keto-friendly, and allergy-free alternatives to nut butter, so they’re perfect to start or end your workout with. Find out more about Beyond The Equator here.
Pushups
This classic exercise doesn’t require any equipment or support, so it’s ideal for practicing on your own at home. They’re the simplest way to work out the upper body and core, where you can quickly see the results.
As with all exercises, it’s important to maintain the correct form to not injure yourself or pull muscles. In order to correctly do a pushup, avoid arching the back and make sure to tuck in the stomach. Keep your body in a straight line, and avoid overbending the elbows. At the lowest point in the pushup, your elbows should be at a 90-degree angle from the ground. When returning to the starting position, try not to overextend the arms.
Lunges
Lunges are great for working the hips and legs while also improving or maintaining flexibility. If you’re working from home, it’s important to get up and move every now and then, and lunges are the perfect work break exercise.
For a deep lunge, aim to touch the ground with your back knee – and stop just before you get there. Your front foot should be straight and flat on the ground, while the back heel can lift up as you lunge. While in the lunge, make sure your torso is up straight and aligned with your hips – don’t lean forward.
Squats
You might be used to squatting weight at the gym, but weightless squats can be just as effective. You can incorporate squats into cardio exercise by adding a jump at the end of each drop.
Squats are great for working the core, hips, and legs – as long as they are done correctly. Feet should be slightly wider than the hips and pointing outward. Bend into the squat until your thighs are parallel to the ground. For an extra burn, try to hold the squat for a few seconds before coming back up.
It’s advised that we exercise for 2.5 hours a week, but it can be hard to motivate ourselves when there’s so much going on in the world. These three exercises will give you a simple workout that can be incorporated into your morning routine or your lunch break.
If you want a little more cardio but don’t want to brave the outdoors, try running up the stairs or watching a Zumba class online. Lastly, don’t forget to not be too hard on yourself; the world is filled with uncertainty at the moment, and with so much to think about, it’s important not to put too much pressure on yourself to manage everything perfectly all the time.
