By Olajiga Bolu
So you've been at home for about four months now. And whether you've been finding new avenues to make money, harnessing your skills, or just lazying around, one thing that is common among you all is that you're probably nowhere as fit as you were before going into the lockdown. You may have tried to exercise and it just didn't end well or you never even started. Exercising might look difficult a lot of the time but that's why I'm here to give you a list of quite easy but very effective exercises to get you back into shape. These exercises will be split into levels so you do not exceed your physical ability. Make sure you stretch before you begin any physical activity.
LUNGES
For your thigh muscles(quads, hamstrings, glutes)
Keep your upper body straight, with your shoulders back and relaxed and chin up. Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Lift your front lunging leg to return to the starting position and switch to the other leg. Continue to bend and switch the legs after each rep.
Beginners - 2sets of 20reps each
Intermediate - 3sets of 20reps each
Fit - 3sets of 30reps each
PLANK
For your core(abs, shoulders, chest), endurance and good posture
Position your elbows directly under your shoulders and rest your forearms on the ground. Then pop up on your toes, keeping your body in a straight line from head to toe. Keep this posture for some time.
Beginners - 30seconds
Intermediate - 60seconds
Fit - As long as you can hold it
JUMPING JACKS
For cardio and weight-loss
Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position.
Beginner - 2sets of 20reps each
Intermediate - 3sets of 20reps each
Fit - 3sets of 30reps each
DIPS
For arms, chest, and shoulders
Stand facing away from a bench or any platform, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm and
forearm create a 90-degree angle. Using your triceps lift yourself back to the starting position.
Beginner - 2sets of 10reps each
Intermediate - 2sets of 15reps each
Fit - 2sets of 20reps each
CALF RAISES
For calf muscles, ankle strength and balance
Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the start.
Beginner - 2sets of 15 reps each
Intermediate - 2sets of 20reps each
Fit- 3sets of 20reps each
Make sure you exercise regularly so you can stay healthy and fit. It is a known fact that being healthy makes you a happier person and it also reduces the risk of you contracting diseases and infections. No need to walk into any gym because you can work out right there at home. Stay safe, get ripped.
