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3 Of The Best Bodyweight Workout Exercises To Do In Quarantine

best bodyweight workout exercises

 

Right now, with everything that’s going on in the world, many of us find ourselves social distancing and/or quarantining at home, with a lot more time on our hands.

For many of us, one of the toughest parts about being at home for so long and with the pandemic as it is, is the closure of our beloved gyms and fitness centers.

Working out at home isn’t ideal, we know that, but we need to find ways to stay fit and healthy, not just for our bodies, but our minds too. Even if you don’t have access to a gym, that doesn’t mean that you can’t get fit and exercise in the comfort and safety of your own home.

To help make your quarantine run smoother and healthier, here are 3 of the best bodyweight exercises to do at home in quarantine. Below we are pointing to some excellent animations from Men's Health.

Push ups

Push ups are one of the best compound exercises in existence, and that’s true whether we’re in lockdown or not. Push ups are a fantastic full-body exercise that targets the pectoral muscles, as well as the triceps, rear delts, and even your core as well. 

Whether you want to tone the chest, or add mass and strength to it, push ups are ideal. Here’s a look at how to do them:

  • Begin by laying down face first on the floor, with your chest and stomach flat on the ground.
  • Your legs should be fully extended behind you, and your palms should be firmly pressed on the floor at chest level, with arms bent at 45-degrees.
  • Now, bring your torso, thighs, and chest up off of the ground so that you’re in a plank position with your core engaged.
  • Now, slowly lower your chest down towards the ground, getting it as close to the ground as possible by bending the arms and elbows outwards, keeping the rest of your body stationary.
  • Hold for a second, and push yourself up into a plank position with your elbows fully extended.
  • Repeat for as many reps as needed. If this is too tough, an easier version is to rest on your knees instead of toes. 

 

 

 

Bodyweight squats

The next exercise we’re going to look at today is the bodyweight squat.

This exercise is fantastic for targeting the hamstrings, glutes, quadriceps, and even the calves. At first, it’ll feel easy, but the more reps you do, the harder it will become.

Here’s how to do them:

  • Begin by standing up straight with your feet slightly wider than shoulder-width, and your toes pointing at a 10 and 2 position on an imaginary clock face (slightly outward).
  • Next, keeping your core engaged and your head up, slowly cross your arms over each other by touching your left shoulder with your right arm, and your right shoulder with your left arm.
  • Now, take a deep breath and slowly squat down by bending your knees until they form at least a 90-degree angle.
  • Hold at the bottom for a second or two and slowly stand back up pushing through your heels, making sure to keep your back straight.
  • Repeat for as many reps as required.

 

 

 

Single leg bridges

Finally, we have single leg bridges. This is a great exercise especially for the glutes, but also hamstrings, and core. It's another one that is easy to do and no equipment is needed.

Here’s how to do them:

  • Begin by laying on your back with your hands by your sides.
  • Your knees should be bent and your feet flat on the ground.
  • Next, tighten your glutes and abdominal muscles and bring your hips up into the air to create a straight line from your shoulders to your knees.
  • Engage your core and imagine you’re trying to pull your belly button in towards your spine.
  • Keeping your pelvis raised, slowly bring one leg up and extend it, holding for a second
  • Slowly lower the leg and return to the start position and repeat with the other leg.
  • Repeat for as many reps as required.

 

 

 

Need a bodyweight workout plan for home ?

best bodyweight workout exercises
For everyone fed up with the quarantine, we offer QuarantineFit.Life.

We deliver a daily bodyweight workout plan, health and nutrition tips. You will emerge from this quarantine fitter and healthier than you entered. Here are more details about the benefits of the program and how to use it. 

If you want to receive updates, join our newsletter or contact us for any other questions or feedback.

 


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