Burst out some calories without stepping out of the house this summer. For people who spend hours, sitting in the office, there are some easy indoor exercises to make you fit. Want to stay fit or shed some extra weight?The Lifestyle Journalist has rounded up some easy, indoor workouts with an easy guide on how to perform them
Bend and Lift- Squats
It is a compound movement that primarily targets the muscles of the lower body- gluts, quads and hamstrings. It also strengthens tendons, bones and ligaments. Squats help you in performing daily activities more easily like walking, moving and changing positions like from sitting to a straight position.
- Stand on your feet about shoulder width apart and slightly turn out with your weight on your heels.
- Start bending down, hinge your hips in a sitting position and bend your knees until your thighs are parallel to the ground.
- Stand back up straight and keep your core tight as you stand
Lunge is a unilateral movement that helps to isolate and correct muscles imbalance. It improves balance, utilizes core muscles and prevents injury.
- Stand tall with your feet hip-width apart and engage core.
- With your right leg, take a (big) step forward and start shifting your weight forward. Keep in mind, your heel should hit the floor first.
- Bend down until your right thigh is parallel to the floor and lower leg is vertical. Tap left knee to ground (with minimum pressure) while keeping weight in right heel.
- Drive back up to starting position by pressing into the right heel. Repeat on the other side.
It is the best exercise to strengthen your upper and lower back muscles. It also works for gluts and hamstrings. If done regularly, this exercise can help in curing the back pain.
- Get down on the floor, positioning your hands slightly wider than your shoulders. Your face should be towards the ground.
- Extend your legs back. You are now balanced on your hands and toes. Keep your body in a straight line from head to toe without arching your back or stomach. Position your feet closer or a bit wider.
- Before you begin, tighten your core by pulling your belly button toward your spine and contact your abs. Keep this tight core throughout the entire push up.
- Inhale as you slowly bend your elbows and get downwards. Lower yourself until your elbows are at a 90-degree angle.
- Contract your chest muscles as you exhale and push back up through your hands to the start position. Keep your elbows slightly bent.
It increases endurance and strengthens the upper body muscles like chest, shoulders and arms. It also builds strong core by engaging the abdominal and lower back muscles.
Rotation- Wood Chops
- The wood chop helps to keep your core strong, stables and improves the flexibly of the spin. This exercise also helps your upper and lower body, improving the balance and posture.
- Stand straight with your feet shoulder-wide apart and hold some weight with both your hands.
- Rotate your torso to the right and raise the weight until it’s over your right shoulder.
- Squat as you rotate your torso to the left and bring the weight diagonally across the body until it’s closer to your left hip.
- Repeat and then switch sides.