Workout at home: Work your butt off

workout at home

Life during a lockdown is surely a huge change from normal life. Many of us have had to stay at home in recent months and have been working from home and organizing social events online. The physical activity has declined considerably, which has a detrimental impact on our physical and mental health. Moving less can lead to weight gain, and this is particularly worrying for people with obesity. What’s worse, obesity is a risk for hospitalization after a SARS-CoV-2 infection, which causes the pandemic COVID-19. In addition to a healthy diet, it is therefore important for people to continue to exercise and workout at home to stay physically and mentally healthy. While lockdowns are at a ease in some countries, others are still completely or partially locked. Keeping up at home without much interaction with people can be stressful physically and mentally. Therefore, you should consider regular physical health exercise if you still have a lockdown. Read about all the advantages of physical activity inspiring you to dip the couch and give your training clothes.

Also Read: 7 steps to fight coronavirus

Importance of workouts for the management of physical and mental health

Even though the majority of us associate physical training with weight loss or bodybuilding, regular exercise provides a few other primary and secondary benefits. Here are important advantages of regular physical exercise involvement – even after the lockdown.

  • Immune System: Exercise has a host of positive immune system effects. The University of Valencia has studied that the frequent physical activity of the immune system can be limited, and the aging can be slowed down. Besides the longer-term effects, the production of natural killing cells in the organism can even increase with a small amount of exercise – the cells are the second line of defense of the immune system. Exercise can also improve lymphatic drainage, which can eliminate toxins and enhance your ability to combat infections.
  • The mind: Fitness can shake your brain or gloominess. The production of hormones like serotonin, dopamine, and oxytocin that are essential for the stability of our moods is supported by normal physical activity. An increase in serotonin, dopamine, and other levels of oxytocin can create a sense of happiness and well-being and promote social connections and relationships with others. Stretching can also be relaxing as our combat or flight response can be stopped by reducing temporarily the production of adrenaline.
  • Physical Fitness: Exercise has huge health benefits, including lowering the risk of heart disease, while reinforcing your bones and muscles. The physical health of many during this pandemic is becoming critical, and therefore exercise must be considered as medicine to help your physical health. Regular physical activity is known to improve the quality of sleep, stress, and depression, which are some of the main health problems that can affect people’s retention. It would be one of the most affordable medicinal products ever invented if exercise were a pill. 

Also Read: TEA Or COFFEE Which One Should You Choose

In the absence of proper facilities and equipment, it may seem difficult to sustain physical and mental exercises at home. However, if you ignore your wellbeing, you may risk hampering your health in the long run. So, here are some of the workouts you can do to achieve physical fitness as well as mental well-being with no equipment’s.


workout at home

If you want a good and simple home exercise, go for boards, in particular forearm boards. Start with the forearms on the floor on your forehead. Check the alignment of elbows and shoulders. Keep your knees straight and move your body slowly so that you rest on your forearms and feet. Remember to maintain a straight back and body. Holding your head in line with your back is crucial. Brace your core muscles and hold them for approximately 30 seconds. As soon as you get used to holding up, increase the time to a full minute. Boards are great to strengthen your core.


workout at home

The Squats are a big lower body workout that helps to improve your core and balance. This is also an exceptional exercise to keep your glute muscles to its maximum. To ace, a perfect squat, stand apart with your feet and expand your arms before you. Bend your knees and push your hips back to the traditional position of squat. Use your heels to push your body and then continue to repeat. Do not forget to look forward while doing squats and do not turn around your back.

Also Read: 5 Quick & Essential Ways to Maintain OXYGEN LEVEL at Home .


Push-up is a common exercise that helps your shoulders, arms, and body to boost. Start to lie down on the floor. Make sure your palms are slightly wider on the ground than your shoulders. Stay tight in your core and push your body with your hands from the ground. Your knees and thighs are also raised in this process. Make sure your entire body is in a straight line during the push-up. Lower your body and return to the original position with which you began the workout.

Jumping Jacks

Jumping jacks is one of the easiest lockdowns at home. Spring jackets are a good workout for the entire body that you can do at home easily. Begin with your back straight, and your arms on your sides. Sprinkle your feet and stretch them apart. Bring your arms up your head while jumping. Next, climb over, bring your legs together and lower your arm. You are back to your initial position. Then repeat it a couple of times.

Fitness is crucial for the well-being of our body and psyche. During these hard times, you may feel that being lazy is a ‘new normal,’ but that self-care should not be compromised. Therefore, it is extremely important to practice regularly while being at home. wishes you the best, for your and your family’s good health and prosperity, Please use proper protection to destroy the virus, we have to stand together in the battle.

Stay Healthy Stay Safe .

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