We’re almost at the end of monsoons but with a decent amount of heavy rainfall still out there, we can understand if you’re worried about stepping out to hit the gym. Don’t let that general lethargy of being home get you down. If you’re worried about getting that workout burn, we’ve got some exercise hacks that will get your blood pumping!
Exercise Hacks to Consider
- Brooming & Mopping the Floor: With no maids to aid you, this is a task you’ll have to do yourself. Sweeping and mopping has its own benefits. For one, it can be used as a workout if done in a squat position and two, cleaning the whole house will keep your activity levels up!
- Water Bottles: can be used as dumbbells for your regular exercises. Exercises which simply can be done with water bottles are squat with a front raise along with lunges. Ensure your knees don’t go beyond your toes when you squat or lunge. Then biceps can be trained by doing front raises, side raises, curls, etc.
- Wall Sits: Walls of your living room can be utilised to train or tone the body. With the back flat against the wall, arms straight, try to sit as if sitting on a chair and hold yourself for 30-60 secs or more if possible. Slowly and gradually increase the holding time. This is a good exercise for glutes.
- Staircase Workout: Now, with the staircase, we have a number of exercises that can be done:
- Stair Jogging: Start climbing stairs as if you are jogging, then come back down but keep your knees soft. Repeat for 3-4 times.
- Box Jump: Keeping feet shoulder-width apart, jump off the ground with both feet on the step into a squat position (knees should be bent to better absorb the shock of that jump), step down one foot after the other. Do 10 reps or more if needed.
- Bent Knee Push-ups: Simple push-ups by assuming yourself in a push up position with bent knees and feet crossed at back. Keeping your head, neck and back in one line. Slowly lower yourself towards the stair bending your elbows. Then push back to the starting position. Inhale as you go down and exhale on your way up.
- Mountain Climbers: In a plank position with hands firmly on the stair and head, neck and spine is in a straight line. Bring each thigh towards the chest one by one, keeping knees towards the elbow.
- Blanket Battle Ropes: Hold the both ends of your blanket in each hand and move your arms in an up-down motion for a minute by bending your knees. Ensure your knees don’t extend beyond your toes. Keep your head, neck and spine in a straight line.
Apart from these easy exercise hacks, you can also try yoga, Surya Namaskar and other body weight exercises to keep yourself active. Variations and other home workouts for everything mentioned in this article can also be found on GOQii Play – demonstrated by fitness experts.
You can also read up more about home workouts on Healthy Reads or tune in to live classes on GOQii PRO where our experts will guide you on the correct form, posture and make sure that you are well motivated! You can book a class now from the GOQii App.
#BeTheForce
With the weather being unpredictable, stepping outdoors to get a good workout or a run might be practically impossible, especially if you’re not a fan of running in the rain. Don’t be disappointed! Where there’s a will, there’s a way! Don’t skip your workout routine just because the weather isn’t in your favour. Here are some indoor exercises you can perform from the convenience of your home.
A simple exercise that works fantastically on the core, lower back and Glute muscles Begin with lying in the prone position, with your arms stretched, raise your hands and legs 4-5 inches above the ground, hold for 10-15secs, then come back to the beginner position. Repeat the procedure for 3-5 reps.
A great core exercise concentrating majorly on the oblique muscles. Great way to tone the abs while burning calories. Start with lying in a plank position, then move your right leg front and back as though climbing a mountain, following the same procedure with your left leg. Try to do it as fast as you can for 60 secs. Follow it with 5 reps of 60 secs each.
Start with lying down in a prone position. Place your arms with your palms facing the floor shoulder-width apart. Bend elbows and Upper body to do a Push-up. Repeat the push-ups for 10-12 reps. Do at least 3 sets of 10-12 reps each.
Begin with a standing position, torso upright. Keep your feet hip-width apart. Bend down as if you are sitting on a chair with your arms extended. Do the exercise for 15-20 reps. Repeat it for 3-5sets of 15-20 reps each.
No exercise routine is complete without a crunch. Begin the exercise in a supine position, with your knees bent in a 90-degree angle and feet firmly on the floor. Place your hands behind your head so that the thumbs are behind your ears. Curl the upper body up, to crunch your abdomen. Repeat it for 15-20 reps. Try to do 3 sets of 15-20 reps each. This is one of the best and simple exercises to help in toning the abdominal muscles.
It has been over a year since I wasn’t able to visit the gym or go for my swimming classes. To continue being active, I had to plan a full body workout at home! A full body workout can provide overall toning and help you achieve your goal – whether the goal is to gain strength or to lose weight! A full body workout doesn’t require any machines so it’s a routine you can follow anywhere. 
