During the Covid-19 Outbreak Do Fitness For Your Health!

During the Covid-19 Outbreak Do Fitness For Your Health!

If you want to have a healthy and fit body, you have to make some sacrifices and take time for regular fitness. You can have a fit body by allocating a short time of the day to do fitness or any other sports. During the Covid-19 outbreak, you should do fitness not only for your physical health but also for your mental health.

How to Exercise at Home During Coronavirus Outbreak

20 minute full body workout at home (instagram of the trainer)

1. Core Area

Even if you stay away from fatty foods, and do not consume sugary drinks like coke if your weight is stored in the abdomen, you can’t see your abs. If you want to see your abdominal muscles you have to follow the correct diet and correct workout plan. 

Banana exercise: Primarily works core area and believe me this exercise is very effective than you can imagine. This exercise is one of the basic bodyweight exercises to build your abs. If it is too difficult for you you can start with basic exercise, sit up. (common sit up mistakes)

  • Banana exercise 3 sets x 15 reps

Leg Raise: Leg raise is one of the most effective exercises to work abs. There are some important points to make exercise correctly. Squeeze your abdomen and push your legs upright, the more effective the slower you do the exercise.

  • Leg raise 3 sets x 15 reps

2. Side Fat

If you want to build more abdominal oblique muscles, you can do below exercises

  1. Bicycle Crunch 3 sets x 15 reps
  2. Single-Leg Side Plank 3 sets x 15 reps
  3. Rotating Side Plank 3 sets x 15 reps
  4. Cross-Body Mountain Climber. 3 sets x 15 reps
  5. Russian Twist. 3 sets x 15 reps
  6. Dumbbell/Kettlebell Side Crunch 3 sets x 15 reps (if you have dumbbell at home)

3. Biceps and Triceps

We know that especially women are asking the question “What exercise tightens flabby arms?” On summer days, all of us wearing fresh clothes but sometimes we have to wear long sleeve t-shirts because of the flabby arms. So, how we are going to solve this problem? For sure by doing cardio and weight exercises…

Go to the article “biceps and triceps at home” to learn the best biceps and triceps exercises that you can do at home.

4. Hip Area

If you want to have a well-looking body, you should pay attention to your hip area. Mostly, you can work your abdomen, hips, and legs at the same time with below hip exercises.

Air squat: The difference between a normal squat and air squat, arms in the air squat should be in the air. For details: check how to do air squat.

Reverse Lunge: You can also improve your hips with the reverse lunge. This exercise is an exercise that works both leg muscles and hip muscles together. For details: check how to do reverse lunge.

5. Legs

Leg exercises are very important for the whole body. If you want to increase the muscle mass in the upper body, you shouldn’t miss leg exercises, since the leg training increases the hormone levels and allow us to build more muscle at the upper body too. 

Squat: Squat is the most basic exercise for legs. Start with the simple squat exercise. For details: how to do squat

Bonus: 5 Basic Exercise that you can do at home without equipment

1) Squat

This exercise is effective for your legs and hips. Connect your hands behind your head. Open your legs a little more than shoulder-width. Try to create an angle of 90 degrees with your legs. Take the first position again and repeat the exercise.

3 x 15 reps

2) Jumping Star

This exercise is useful for both leg muscles and fat burning. You can consider a cardio exercise combined with leg exercise.

3 x 15 reps

3) Banana Exercise (Abs)

If you are considering working out the core area, the banana exercise is one of the best exercises to have a tight core.

3 x 15 reps

4) Plank

This exercise works your arms, shoulders, and core area. The correct technique is very important for this exercise. You can check the article “exercise mistakes” to learn the tips for plank.

Start with 30 seconds then increase in every training.

5 Sit Up

Sit up is a basic abdominal exercise that you can do easily at home.

3 x 15 reps (increase according to your fitness level)

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