The coronavirus pandemic has greatly disrupted people’s daily lives, forcing many to stay at home and work remotely. But even if you don’t have your usual access to a gym or workout studio, it’s important to stay active. Good thing there are exercise moves that you can do at home without needing any equipment.
#1 Bridge
Also known as the hip raise or glute bridge, the bridge is a great way to strengthen your core, glutes, and hamstrings. Many people use this move as part of their warm-up.
Here’s how to do it:
- Lie on your back with your knees bent and your feet flat on the floor. Keep your hands by your sides, with your palms facing the floor.
- Tighten your abdominal muscles and buttocks as you raise your hips off the floor. Make sure your hips form a straight line between your knees and shoulders.
- Hold this position for three deep breaths, then return to the starting position.
#2 Knee push-up
The knee push-up works your arms, chest, and shoulders. It’s a modified version of the standard push-up that’s perfect for beginners.
Here’s how to do it:
- Kneel on the floor then slowly bend forward, and put your palms on the floor shoulder-width apart with your arms straight. Bring your feet together behind you.
- Keep your knees planted on the floor as you lower your body. Try to get as close to the floor as possible, with your chest between your hands.
- While keeping your body tense, use your hands to push your body back up to the starting position.
#3 Squat
This lower body exercise uses your body weight for resistance to tone and strengthen your glutes and legs.
Here’s how to do it:
- Stand straight with your feet shoulder-width apart.
- With your arms fully stretched out in front of you, sit back like you are on a chair while keeping your back straight. Lower your hips until they are parallel to the floor. Make sure your knees are also behind your toes.
- Push back up to the starting position.
#4 Reverse lunge
Reverse lunges or backward lunges tone your legs and strengthen your thighs and hips.
Here’s how to do it:
- Stand with your feet hip-width apart, and put your hands on your hips for balance.
- While keeping your torso straight, take a big step back using your left foot.
- Lower your hips until your right knee is positioned directly above your right ankle, and your left knee is bent at a 90° angle with your left heel up.
- Push back up to the starting position.
You can repeat this exercise on one leg before switching to your other leg, or opt to alternate legs.
#5 Jumping jack
Mostly used for warm-up, this childhood favorite exercise activates your entire body and elevates your heart rate.
Here’s how to do it:
- Stand straight with your legs together and your arms at your sides.
- With your knees slightly bent, jump with your feet shoulder-width apart as you overextend both arms over your head.
- Jump back to the starting position.
Encourage your employees to do these basic exercise moves every day to keep them healthy while they work from home.
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