As these long-term lockdowns have locked every one of us, we tend to overeat, and there is no gym or workout. We can’t even move out due to the lockdown. A perfect workout needs equipment while exercising, but here are some exercises without equipment that will keep you fit and healthy.

1. SUPERMAN EXERCISE: Try the Superman exercise if you are worried about your lower back pain. This exercise can strengthen your lower as well as upper back.

How to do this exercise:

  1. Lie down on a mat with your face down, your arms outstretched in front of you, and your legs straight.
  2. Raise your legs and arms simultaneously to be 10-15 cm off the floor; your body should form a bowl shape.
  3. Hold this position for a few seconds, then lower back to the starting position. You should feel your lower back, hamstrings, and glutes working in the hold position.

2. SQUATS:

These exercises can strengthen most of the body parts and keep them strong. This can also burn calories and build muscles. There are many varieties of squats, but you can do the basic squat exercise.

How to do this exercise: Do 15 reps; start standing, hand clasped in front of chest and feet shoulder-width apart, elbows slightly bent. Bend your hips and push your hips back, lowering the body into a squat. Stop at the bottom, then push back up to the starting position.

3. SWIMMING/AQUAMAN EXERCISE: This exercise increases the stability of the lower back and your coordination. This exercise can strengthen your lower back, glutes, deltoids, and hamstrings.

How to do this exercise:

  1. Keep your arms and legs straight.
  2. Lift your legs and arms alternately with each rep.
  3. Do it for 5-6 reps.

4. PLANK:

This exercise is beneficial to strengthen your Abdominals and core muscles. It helps to stabilize and balance.

How to do this exercise:

  1. Facedown with your forearms and toes on the floor.
  2. Your elbows should be directly under your shoulders, and your forearms should be facing forward.
  3. It would be best if you were looking towards the floor.

To achieve a neutral spine position:

  1. Begin by pulling your navel towards your spine.
  2. Keep your torso straight and rigid, maintaining a straight line from your ears to your toes without sagging or bending.
  3. Remember to keep your shoulders down and avoid letting them creep up toward your ears.

Your heels should be over the balls of your feet. Be in this position for 10 sec. and then release the floor. After some days, keep increasing the time to 30, 45,60 seconds.

5. KNEELING EXTENSIONS: This exercise keeps your core muscles strong and helps reduce your lower back pain.

How to do this exercise: Start by kneeling on all fours; your hands should be beneath your knees and your shoulders directly below your hips. Engage your core muscles and slowly lift your right arm, extending it out in front of you, keeping your arm straight, then slowly lifting your left leg, extending it back, keeping it straight, and pointing your toes down.

Keep the same position for 10-30 seconds before slowly lowering back to your starting position. Repeat three times on each side. Remember to keep your core busy the whole time.

Try and push yourself every single time.

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