Make the most of your lockdown with these at-home workouts

Wednesday 21st April 2021 07:27 EDT

The Covid-19 lockdown and safety measures seem to be unending. How well are we utilising this time to tone up our bodies? When executed correctly, using just your body weight can work wonders! All you need to do is make some space in your living room and you can get to work.

The seven body weight moves detailed below can help you get on the right path to fitness. Below mentioned is a series of beginner body weight exercises. Complete two sets of 10 to 15 reps of each exercise, with one minute of rest between each move, it should take around 15 minutes.


This is a great exercise to use as a warm up and activate your core and posterior chain. Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides. Raise your bottom off the ground by pushing through your feet and bracing your core, until your hips are fully extended, squeezing your glutes at the top. Slowly come back to your starting position and repeat.


Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out. Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you. Push up through your heels and return to the starting position.


Get into a high plank position from your knees. Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle. Push back up to start. Stationary lunge. Hit your quads, hamstrings, and glutes with a stationary lunge.


Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes. Bend your knees and lunge, stopping when your right thigh is parallel to the ground. Push up through your right foot to return to the starting position. Repeat for desired number of reps, then switch legs.


Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together. Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet. Hold here for a second, then return to the plank. Repeat.


Get on all fours, with your hands aligned with your shoulders and your knees aligned with your hips. Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight. Your foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the top. Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.


Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips. Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds. Return to the start position. Repeat with your right arm and left leg.

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