A Mumbai-based fitness expert shares 5 easy exercises you can do at home

The photo is for representational purpose only

For fitness and yoga instructor Samiksha Shetty, exercise has been her go-to activity whenever she feels a little low. During the lockdown she dealt with health issues and, recently, even recovered from Covid-19.

"Through this healing phase, my workouts have kept me mentally fit, happy and sane. Of course, there are days I don't feel like getting out of bed, or feel completely unmotivated. On such days, I give myself time to rest and relax and do some easy stretches on my bed," Shetty says.

"There is a discipline to working out every day. Our minds are always adept at finding excuses for things we'd rather not do, such as exercise. But we have time and again heard doctors and fitness experts say, ‘Some form of daily exercise is a must.'"

At this time, the pandemic's second wave in India, has taken a toll on everyone - both physically and mentally. Shetty says, "This lockdown has been challenging for us all. We all are dealing with our own internal demons as well as external work- and home-related issues."

According to her, exercise is not only good for your body but also very important to maintain a healthy mind. "Soon after you start any form of movement, you'll begin to see and feel the benefits that physical movement can have on your body and mental well-being," she says.

Last year, during the start of the lockdown, social media was flooded with posts and videos of people taking up fitness challenges. However, there are real challenges to working out at home. "The biggest challenge is consistency and finding daily motivation to workout at home. We all get stuck in a rut sometimes," says the fitness expert. Her advice is try and keep your workouts interesting and keep mixing them up. Try using online videos to keep you focussed or join an online class. "You could also do zoom workouts with your friends," she says.

Samiksha Shetty

According to Shetty, you need to find a fitness plan that nourishes their soul and brings joy, so that they find enough time through the day to make room for it. "To get the results you want, you don't have to be extreme, just consistent. Stay consistent and the results will follow. If you have mastered consistency, you're halfway there."

Another very important tip that Shetty shares is that you should not judge yourself by the number on the weighing scale. "Each of our bodies is different and precious in its own way. Fall in love with the process of taking care of yourself and improve your self-talk."

Here are five exercises that Shetty recommends, which you can easily do at home.

1. Squats

Stand upright with your feet spread about shoulder-width apart and toes turned slightly outwards. Hold your arms straight out at shoulder level, parallel to the floor. Now, engage your core while bending your knees and lowering your body down by pushing your hips back. Then, press down into your heels and stand back up to starting position. Repeat this 10-20 times.

Pro tip: When you squat, make sure your knees do not go beyond your toes, and do not collapse your upper body on to your legs.

Benefits: This body weight movement strengthens the joints, makes the spine and shoulders more resilient and increases leg strength. Squats help improve your posture and eliminate back pain. They also help speed up the metabolism.

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2. Lunges

Stand with your feet placed hip-width apart. Take one foot backward and lower your body down by bending from the knees. Both knees must make a 90° angle at the bottom. Rise up by engaging the core and pushing into the front leg. Repeat this 10-15 times (each side).

Pro tip: While performing this exercise, make sure your knees do not fall outwards or inwards. Place your front knee exactly above the front ankle. Lunge to a distance that feels conformable and slowly progress from there.

Benefits: Performing lunges strengthens the spine, legs and hips. It helps increase the ability to balance, improves muscle coordination for the whole body and improves bone density.

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3. Planks

Start by coming down on all fours. Bring your palms directly beneath your shoulders and your knees directly beneath your hips. Now, straighten your legs backwards and rise up on to the balls of your feet. Make sure to keep your abs engaged, spine elongated, and pelvis tucked (don't pop your butt up). Your feet should be hip-width apart and flexed, with your heels pushing backwards for extra stability. Micro-bend your elbows to shield your joints against unnecessary pressure. Tighten your core and hold the position for 30 seconds.

Pro tip: Your whole body should be in a straight line, stacked above your hands and feet. For an easier variation, come down on your elbows.

Benefits: Performing planks regularly works on the entire body and strengthens it. It boosts your core strength and helps to lose fat from the mid-section of the body. It also helps improve one's posture and balance, and relieves back pain.

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4. Push-Ups

Get into plank position with your shoulders over your wrists. Keep your lower back flat and make sure your butt doesn't drop to low. Lower your chest to the ground by bending your elbows out to the sides. Push with your hands back up into starting position. Repeat 10-15 times.

Pro tip: Keep you pelvis tucked and core engaged. For beginners, start with your knees on the ground. Do not duck your neck down. Keep your neck relaxed and in line with your spine.

Benefits: Push-ups are one of the best exercises to build upper body strength . They work the triceps, pectoral muscles, and shoulders. They also help strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

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5. Mountain-Climbers

Get into plank position by distributing your weight evenly between your hands and toes. Keep your core engaged. Now, bring your right knee forward between your hands, as close to your chest as you can, and then quickly pull it back. Then drive your left knee forward into your chest and then pull it back into position. Keep your hips down and repeat the process with a faster pace 15-20 times (alternating between each side).

Pro tip: keep your core and arms strong. Don't let the hip pike up. Start with a pace comfortable to you and then build up from there.

Benefits: Mountain-climbers are a compound exercise i.e. they work multiple muscle groups and joints at the same time. They are dynamic and create great mobility and stability throughout the body. They help strengthen the core, arms, hips, legs, spine and back.

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Try completing one set or round of each exercise without a break. But, if this gets too intense, take a 30-second rest between each exercise.

Disclaimer: This routine is not meant as a replacement for a medical practitioner's advice. Readers must always consult their doctor and/or physical trainer first before initiating any changes to their diet or fitness schedules.

Also Read: What is ‘languishing'? Mumbai experts break down that ‘empty' feeling with which many are struggling

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