We all know that working plays a big contribution in pursuing a healthy living. It's said that regular exercise increases the life span by seven more years than to those who are inactive. By being physically active, your body maintains your blood pressure that causes improvement to your heart’s health, and balances your blood sugar and insulin levels resulting in a happier and healthy you!
But! There is always a but!
A lot of people don’t work out. According to the World Health Organization (WHO), 1 out of 4 people are not regularly exercising, and the reason why people do not practice being physically active is that some of us do not have time. We have commitments there are family gatherings and we work so hard day and night that we only have time to sleep after work. Others can be short on money and to be completely honest, Gym access and equipment can be quite expensive. Plus, at this time, we are mostly stuck indoors.
This might be your lucky day! because we are sharing our workout routine that you can squeeze in any time of the day without needing to buy expensive Gym equipment and going out of the house.
1. Planks - are beneficial to strengthening your Spine, shoulders, and core. When doing a plank, you would need a yoga mat or if not, Beach towels, grippy socks, or carpet would do. Position your forearms and toes down face on the floor and balance your shoulder and torso for 30 seconds. Remember to maintain your torso straight in a neutral position of the spine. Avoid arching the back as it defeats the whole purpose of your plank. Do not tilt your head up and keep your gaze on the floor to avoid straining the neck. Sagging of the hips could mean that you’re reaching your body’s limit. If sagging of the hips is evident from the start then you can try to widen the stance of your toes. Doing this every day is effective in strengthening your muscle and it allows you to do more and more with each passing time.
2. Plank with round the world and leg raise - Now that you know what planks are, I am sure that you can do around the world and leg raise with it. Position yourself in a plank and raise your left arm in the neutral position of the body, then switch to the right arm. Out your body back into the same plank position and raise your left leg upwards. Then gently switch to your right leg while maintaining a plan position. It might seem intimidating but trust me, you can do it! In that 30 seconds of planking with round the world and leg raise, you’d feel even motivated to do your workout routine. This workout is good for strengthening your back, Improving your shoulders, and are a good exercise for the glutes.
3. Side planks - here is another fun way to do planks. This plank is very good for fixing the posture and targeting the muscles of the back and abdomen sides. Position yourself on your left side with one forearm on the floor under your shoulder and feet together. Raise your other arm upwards to the ceiling or simply lay it on your hip. Remember that the body should be in a straight position, not bendy. Hold your core for 30 seconds and then you can switch to your other side.
4. Side plank with crunches - This may be a bit complicated if you’re not good with balancing but this would be helpful with toning the legs, calves, arms, and as well as your lower abdomen. In a side plank position, start with raising your arm beside your head, and then raise your upper knee towards the abdomen while you simultaneously bring your elbow to meet your knee while keeping your body straight. Do this repeatedly for 30 seconds and switch to your other side. Once you get the hang of this, feels so rewarding!
5. High plank - We are moving on from the forearm plank positions! This might be a little harder than the previous planks, but this would be worth it. Place your hands and pads of your toe flat on the floor. Similar to a plank but higher, hence the name. Do this for about 30 seconds and then you’re done with the planks!
6. Donkey kicks - this might sound funny to some of us but this is really effective with toning the legs, butt, and backside. Position yourself like a donkey would, with your palms and knees flat on the floor. Then raise your leg a little bit to create space for your leg movement. Kick your toes upwards (like a donkey) and then slowly return to your original position. Do this repeatedly in 30 seconds before switching to the other leg.
7. Crunches - This is one of my absolute favorites! As it shows faster results than any other exercises. Doing this is good for your abdominal muscles which helps with tightening the belly. Lie on your back and put your hands behind your neck for support. Feet should be planted on the floor with knees bent and hips wide apart. Lift your body till you feel the contraction or tension on your abdominal muscles. A Tip for doing crunches is to inhale as you lift your body, and exhale as you go back to your original position. Do this for 30 seconds and say hello to good posture! A lot of people get confused between sit up and crunches, and the difference is that crunches do not require moving your body all the way up, meeting the knees.
8. Crunch and clap - Let’s spice up these amazing crunches! While your laying on your back similar to the crunch position. Lift your body and clap below your left leg as you simultaneously lift the leg. Then return to your original position and clap this time below your right leg as you simultaneously lift the right leg instead. Do this repeatedly in 30 seconds.
9. Butt bridges - Are good for the back, glutes, and thighs. Similar to the position of Crunches, lay your back on the floor with knees bent, feet planted on the floor, and hips wide-apart. Lay your arms beside you and palm flat on the floor. Lift your hips upward until your body forms a diagonal line as you inhale. And then back down as you exhale. Do this repeatedly for 30 seconds then you’re ready for lunges.
10. Last but not least, lunges - Finally! we are done with lying on the floor. It is now time to stand up. Be careful, don’t get your head in a rush! Doing lunges also improves the posture, glutes, and thighs. Doing this may also help untighten the knots on your back as you stretch forward. To do the lunges, Stand up straight with your hips not too wide apart and not too close for both of your ankles to collide. Move your left leg forward while maintaining your balance, until your right leg reaches a 90-degree angle. Reverse back to your starting position, and do the same to your right leg. Step it forward until the leg left forms a 90-degree angle and then back again to your starting position.
There are a lot more benefits when we do exercise regularly. We established that exercising regularly can help your heart improve, balances your blood sugar and insulin levels. and because of this, our body can avoid a lot of diseases such as diabetes, the possibility of stroke, and developing high cholesterol. Since you have a healthy heart, your blood circulation boosts your Immune systems by strengthening your anti-bodies. But it also plays a big contribution to our mental health, as it affects our sleep, mood, and self-esteem.
A lot of people believe that its because it acts as a stress relief activity. However, in a more scientific explanation, the brain releases endorphins, dopamine, and other Mood regulating hormones when you exercise. Whichever you might believe, it is a no-brainer that Exercising can do a lot of wonderful things to your body.
Which of this exercises is your favorite? And which one did you have a hard time doing? Comment down below your answer and we might be able to help! We are looking forward to hear from your experience.
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