You start by placing both feet together. First, put your right leg forward, bend your knees, keeping right knee stacked over right ankle, left hip in line with the left knee. Straighten legs and return to the standing position with both feet together. Now, follow the same process with the left leg. Keep alternating.
A push up is nothing but a moving plank. If you are new to planks and push-ups, you need to start by getting down on all fours, now place your hands slightly wider than your shoulders. Straighten your arms and legs and lower your body until your chest nearly touches the floor, without arching or dropping your back. Pause, then push yourself back up. Repeat this movement for as many times as you can.
For a jumping jack you need to stand straight, arms at your side. Jump, and as you do so spread your feet shoulder-width apart and stretch your hands over your head. Then jump back to the starting position and repeat. This need to be done at a fast pace without stopping.
You start by getting on all fours, palms down, arms and elbows directly under your shoulders and your elbows should be close to your body. Straighten out your legs (like in a push up) and hold this position for as long as you can. Be sure to keep your body rigid, don’t let your back sag or arch.
If you know how to do a squat, this is a breeze. You start by standing with feet hip-width apart, and your arms by your sides. Squat down, then lift your chest and jump upwards. On landing you go back to the squat position, it is a fluid movement and keeping chest lifted, then explode up. Land and immediately lower into the next rep. Do this for 90 seconds.
Lie on your back, bend your knees so that your feet are flat on the ground. Your feet should be hip-width apart with the toes facing away from you, your arms should be by your sides. Push your feet into the ground, raise your hips while tightening your core and glutes. Hold for 5 seconds and then go back to the first position. Repeat the moment by raising and lowing your hips for 10 reps.
You start by lying down on your back. Raise your legs so that your thighs are perpendicular to the floor. Bend your knees at a 90° angle. Your hands should be by your side to give you support. Tighten your core, breath out and lift your lower to bring your knees towards your chest. When you are returning to the starting position, inhale again and repeat.
These zero equipment home exercises are easy to do and depending on your activity level can be done multiple times or just 1-2 times. Watch this video –
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