With school colliding with home environments, exercise has slipped the mind of many students. But despite not having the necessary equipment for certain exercises or space to move around at home, here are some exercises anyone can do at home to stay in shape.
1. Russian Twists
- With knees bent, sit with feet pressed firmly into the floor. It is recommended to hold a weight in each hand next to your chest.
- Slightly sit back while maintaining a straight spine.
- Exhale as you twist to the left, punching your right arm over to the left side.
- Inhale as you move back to the center, and then do the opposite side.
- Repeat process.
2. Side bridge
- Lie on your left side with your weight situated on your elbow. Keep both legs straight and your feet stacked on top of the other.
- While exhaling, pull your abs to your spine. Lift your pelvis from the floor.
- Hold for a couple of seconds.
- Do three sets of 10 repetitions.
- Switch sides.
3. Bicycle maneuver
- Lie flat on your back with your lower back pressed to the floor.
- Put your hands beside your head and over your ears.
- Raise your knee 90 degrees. Your thighs should be vertical while your shins should be horizontal.
- Extend the right leg. Keep in mind that it should be raised 30 degrees above the floor.
- Raise your shoulders off the floor with your abdominal muscles. Rotate to touch your left knee with your right elbow.
- Switch legs and do the opposite.
4. Plank to push up
- Start in a plank position with your elbows at shoulder height and width.
- Extend your elbows to a locked-out position while moving your upper and lower body at the same time.
- Slowly lower your entire body to the start position while maintaining a straight line.
5. Tricep Dips
- Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.
- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
- Lower yourself until your elbows are bent between 45 and 90 degrees.
- Slowly push yourself back up to the start position and repeat steadily.
6. Reverse Crunch
- Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). Brace your abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back with the rest of your back firmly on the floor.
- Exhale as you curl your hips and knees toward your chest, with only your hips coming off the mat as you curl, keeping your knees at the same angle. Your head should be kept straight and your neck and shoulders should remain relaxed on the mat. Hold your position when you cannot curl without your back coming off the mat.
- Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips still bent 90 degrees.