Sweat It Out with These 5 Easy Exercises You Can Do at Home

Due to the lockdown protocols around the globe, many fitness centers paused operations indefinitely. Some, unfortunately, permanently ceased operations. This closure affected several people, especially those whose everyday routine includes going to the gym.

Being confined in our homes left many people feeling anxious and distressed. As social beings, humans innately need interaction. This pandemic limited our face-to-face interaction and communication and even separated us from our loved ones.

Exercise is a widely known coping mechanism. It triggers the body to release happy hormones called endorphins, explaining the better mood and feel post-workout. Moreover, it helps strengthen the immune system to combat illnesses. Sedentary people and those with comorbidities are at greater risk of catching infectious diseases. They are also likely to develop severe symptoms and complications compared to their active counterparts. Having moderate physical activity, such as walking at least 30 minutes per day, is the general recommendation. Exercises coupled with healthy meals and sufficient rest provide multiple health benefits. You can include taking a histamine supplement in your diet in order to boost your immune system. You can easily incorporate it into your everyday routine.

To combat the adverse effects of quarantine and isolation and help strengthen the immune system against diseases (especially COVID!), we’ve curated a list of different exercises you can try at home.

Bonus: We’ve also included exercise regression and progression so you can still perform these, whatever your fitness level!

1) Squats

Although squats are a basic functional human movement pattern, not everyone may be able to perform it. Conditions such as injuries or limited mobility may be a limitation. One’s form will vary from person to person due to individual differences such as torso length, lower body mobility, and anatomical structure. The general rule is the feet be shoulder-width apart with the torso upright during the initial and final movement. During the descent, knees and hips must bend simultaneously, with the hips at least parallel to knee level in the lowest depth.

• Beginners: Box Squat

You can use a chair or box and adjust the height according to the depth you’re comfortable with. It can be a great exercise for teaching the squat. Slowly lower the height until comfortable squatting below parallel.

• Intermediate: Air Squats or Pause Squats

Perform the movement at full depth. You can also pause at the bottom position to remove the bounce. You may extend your arms forward to help with balance and proprioception.

• Advanced: Weighted Squats or Jump Squats

You can use an implement (e.g., dumbbells, mini-bands) for added control and resistance. When using mini-bands, prevent the knee from collapsing. This requires greater activation of the glute muscles. Jump squats are performed by doing a squat then jumping up, both feet leaving the ground. This improves lower-body explosiveness.

2) Push-Ups

Push-ups are the golden standard in upper body pushing. However, not everyone can perform full push-ups just yet. It requires chest, arms, and core strength to stabilize the whole torso. The movement must start and end with both feet extended, arms chest-level, and the neck, back, and legs straight.

• Beginner: Elevated Push-Ups

For beginners, use a chair or box to minimize the movement’s range of motion, like the box squat. It is a superior variation compared to kneeling or “girl push-ups” because it mimics the actual body mechanics and strengthens the specific body parts needed for the full movement and core stabilization. Start by doing it on an elevated surface while maintaining proper form. Slowly lessen the height of the box until able to perform on the ground.

• Intermediate: Full Push-up

Perform the full push-up and adjust the arm stance. A wider distance works the chest muscles more and is relatively easier because of the shorter range of motion. It can also apply to foot stance: the wider, the easier (stable base, more support). A narrow stance is more challenging and mainly works the arm muscles (triceps). 

• Advanced: Weighted Push-up or Plyometric Push-ups

You may add weights on the upper back or do ballistic versions such as plyometric and clapping push-ups to increase the difficulty and develop upper-body explosiveness. Increase difficulty by challenging core stability through lifting either of the limbs.

3) Lunges

Lunges is an example of a single-leg exercise. It develops balance and stability, allowing you to isolate the weaker leg and give it more work as needed. Imbalances are normal and inevitable since we have a dominant side. It has a great carryover to our everyday movements that require weight shift and loading, such as walking and standing up. More importantly, it decreases the strength discrepancies between both sides, which may lead to injuries.

• Beginner: Stationary Lunges

For first-timers, stationary lunges is a better option. From a standing position, step one leg forward with the front knee at a 90-degree angle—the back leg is approximately the same distance. Bend the knee of the back leg and straighten it back.

• Intermediate: Dynamic Lunges

Dynamic lunges (in place) challenges both balance and proprioception. Begin by standing straight. Step the front (or back) leg, bend the knee, then return to the standing position. Another variation is walking lunges, where you execute lunges and move in a straight direction.

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• Advanced: Jumping Lunges

Ballistic versions like jumping lunges develop lower body explosiveness. For increased difficulty, you may add weights on both hands (dumbbells or kettlebells) or place them on your upper back (barbell). If you really want a challenge, why not incorporate both!

4) Rows

Rowing and its variations are pulling exercises that target the back musculature primarily. Having a strong back helps in maintaining an upright torso, leading to better posture, and protects the spine.

There are several variations, and by altering the grip or angle, you can target a different muscle. The back musculature is generally divided into three: upper, mid, and lower back. The list below is focused on training the upper part, so make sure to incorporate mid and lower back exercises.

• Beginner: Chest-supported Row

Rest your chest on a 45-degree bench or surface. Make sure that you can fully extend both arms without the implement touching the ground. This exercise removes the stability demands of a standing variation and allows emphasis on the upper back muscles. This can be prescribed to people with slip discs or other conditions wherein the spine cannot be loaded at a horizontal angle.

• Intermediate:  Bent-over Row

The most popular form of variation is the bent-over row. Begin by leaning forward, approximately 45 degrees. Using any kind of implement (e.g., water-filled bottles, bags), pull the elbows towards the back and squeeze, extend the arms again and repeat.

• Advanced: Inverted Row

Instead of leaning forward, this involves hanging onto something with the feet either planted on the ground or elevated (harder version).  The bar you’re holding onto must be chest level with arms fully extended. Pull yourself towards the bar and squeeze your back.

5) Plank

Plank is one of the most popular exercises for the core. But did you know that the “core” consists of different muscles? It includes the midsection muscles of the front, back, and sides.

To execute a plank (elbow), place your elbows under your shoulders with both legs fully extended and hold as long as possible.

• Beginner: Elevated Elbow Plank

Similar to the variations above, perform the plank on an elevated surface, or you simply may hold it for a shorter duration. Pay attention to the muscles working. Ideally, you should feel it in your stomach area.

• Intermediate: Elbow Plank (on the ground)

Try to hold the movement for a minute or two while maintaining proper form. Avoid curving your lower back and try to maintain a neutral spine throughout. If it’s easy, try to progress to an advanced variation. Holding a plank for too long does not have much translation to core strength. Holding a plank for too long may result in neck and shoulder pain and poor posture. A good range is 2 minutes; if you can easily hold it longer, consider a harder variation to challenge stability.

• Advanced: Dynamic Plank or Bird Dog

To challenge the entire core, raise one or two of either leg or arm to lessen support by lifting or one-arm or one-leg or both of the opposite/ same side. You may perform dynamic raises (e.g., bird dog). The main goal is to prevent movement at the hip or shifting weight while doing it.

Bottom line:

This article serves only as a general recommendation for exercise. If you have underlying conditions, make sure to consult your physician first on what type of physical activity suits you. Exercise is only one part of a healthy lifestyle. There are many contributing factors that need to be addressed to achieve optimal health. It is also important to get enough sleep and rest, eat a balanced diet, ensure adequate hydration and pay attention to your social and mental health.

Although our usual lives have been altered by this pandemic, we can try to establish normality in some areas of our life, from working in the office to working remotely from our homes. From enjoying the beauty of the outdoors and going to the gym to finding ways on how to maintain our active lifestyle from home, we have come a long way.