Following an unprecedented Corona Virus Pandemic, the Governmental authorities have directed to close all public spaces including Movie Theatres, Markets, and Gyms until 31st March. The government has strongly suggested people to self-quarantine and not to mingle with a lot of people.

Amid total closure of public spaces including your gyms, people facing glitch in their daily workout schedule. Despite such a lockdown, there are a few bodyweight exercises that you can add to your fitness regime to stay fit and active.

Well, during the course of a period of around two weeks don’t let yourself down with unhealthy sorts of things. In fact, make use of the period to try some bodyweight exercises to keep your fitness motivation always up!! In bodyweight exercises, you use your own body’s weight as resistance instead of using machines or equipment.

Bodyweight exercise is not just an effective tool to hit a major group of muscles but also constitutes basic forms of regimes that one can do whenever or wherever.

So let’s follow these bodyweight training to keep in tune with your fitness!!

Burpee

Bodyweight Exercise

Burpee can be great exercises to kick start your session. One of the most effective bodyweight exercises; it is a full-body exercise. Burpee starts with a low squat position having both hands on the floor. Now, kick your feet back making a push-up position. Just do one push up and then return your feet to the squat position. Jump as high as you can which is followed by squatting and moving back to push-up position. This is how you complete one rep; try to do at least 15 repetitions in 3 sets.

Plank 

Bodyweight Exercise

Another great exercise to strengthen your core and correcting your bad body posture, Plank exercise burns your excess body fat and increase your stamina. To start with lies face down keeping forearms on the floor and hands clasped. Now, making a table-top kind of posture extend your legs behind your torso and rise up on the toes. Keeping your back straight, tighten your core body and try to hold your body intact for 40 to 60 seconds.

Bodyweight Exercise

Stand erect with parallel feet just a little wider than your waist width. Now, making a hinge to your hip and keeping your back straight and chest up (As if you are watching a wall clock) dip down till thighs get parallel to the floor. Try to grip in your heels into the floor during the whole of a dip in and rise up.

Push-Ups

Push-Ups

It is quite necessary to maintain perfect form while doing pushups. It starts with you placing your hands on the floors along with legs stretched straight behind you. In order to hit your major upper-body muscles, place your hands slightly wider than your shoulder. Lower your body until your chest nearly touches the floor. Once you dip in pause for a second and push yourself back up.

Jumping jacks

Bodyweight Exercise

Stand straight with both arms by sides. Jump your legs apart, swinging hands overhead as if you are clapping over your head. Now, jump your feet inside together as hands cone down to sides. Try to do this for 90 seconds.

Abhinav Mallik
Author

A Journalist who has been working for B2B segment for almost half a decade. He has developed a knack of writing deliberate reports on indigenous market leaders across different sectors like health, fitness and sports goods manufacturing. He developed a discrete interest in covering business reports including business events, expos, and trade fairs.

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