In addition to a healthy nutrition program, exercise movements can be done at home to ensure weight control during quarantine days. The great thing about exercising at home is that you don’t have to be restricted at any time. You can start whenever you feel really ready to train. In addition, you do not need any equipment in the home exercise programs. Enough a towel for your sweat and a pillow for floor movements. Using only your own body weight and the force of gravity; You can build muscle, burn fat, and perform a great workout to improve your overall health. If you haven’t exercised before, you can rest more between movements and stop groups when you have difficulty. In the first weeks, 15-20 minutes of exercise per day may be enough for you. As your muscle structure becomes stronger, you can increase the number of exercises and reduce rest periods between movements.
The squat, one of the most effective bodyweight exercises, is a versatile movement, providing the quadriceps, abs, thigh, and back muscles to work at the same time. To get started, it is enough to perform 3 sets of 8 squats per day. As your muscles develop, you can increase the number and amount of sets. for a squat movement that allows you to tighten the muscles of the abdomen, hips, and legs;
- Open your legs about shoulder-width apart, tighten your abs, buttocks, and calf muscles, straightening your back.
- Extend your arms forward and hips back and bend your knees until your thighs are parallel to the floor.
- Squat as if you were sitting in a chair and don’t let your knees stand in front of your toes.
- Then slowly return to the starting position.
- Reverse lunge
The reverse lunge movement, which works the calf and abdominal muscles, helps increase your ability to balance. It is enough to perform the reverse lunge, which is an ideal movement for posture disturbances, for the beginning of 3 sets of 8. For the reverse lunge movement that helps you to get tight and strong abs and calf muscles;
- Spread your feet about shoulder-width apart. Tighten the abdominal, hip, and leg muscles.
- First, step back with your left foot and stand on your heels. Bend your knee at a 90-degree angle and hold this position for a few seconds, then return to the starting position.
- Then repeat the movement with your right foot. You can put your hands on your waist or stand freely.
- Knee presses
The knee push-up, which is easier for beginners than regular push-ups, is an effective exercise for the arms, abdomen, hips, and shoulder muscles. You can do this in 3 sets of 5 for a start. As your muscles get stronger, you can try regular push-ups using your toes. For above-the-knee push-ups that allow you to get more arms in shape;
- Place your palms and knees on the floor. Lift your head and look forward.
- Bend your elbows to lower yourself to the floor so that your head, back, and hips form a straight line.
- Make sure that your elbows are at a 45-degree angle, no less or more. Then return to the starting position. Don’t forget to tighten your abdominal muscles while doing the movement.
- Side leg raise
The lateral leg movement, which strengthens the muscles of the abdomen, hip, waist, and leg, is very effective for beginners in training. It is important to tighten the muscles in your leg, hip, and abdomen as you perform the movement. It is enough to apply 3 sets of 8 each. a side leg lift that allows you to have a thin waist and graceful legs;
- Lie on your side on the floor. Put your legs on top of each other.
- Slowly raise your upper leg up at a 45-degree angle, then slowly lower it.
- Repeat 8 times with your fingertips pointing forward. Then pull the tips of the fingers towards you and repeat the movement 8 more times.
- Repeat the movement on the other side.
You can turn your quarantine days into an opportunity to enjoy a healthy, fit body. You can plan an exercise routine regularly. For weight control, you can include healthy nutritional supplements and snack foods in your nutrition program. You can easily get nutritional supplements and healthy snack packs with free shipping privileges at Aransas, which operates with the principle of working with stock. With Evans, which provides one business day delivery, you can enjoy reliable and economical shopping with credit card installment options.