Creating A Home Workout Plan With Lesser-Heard Exercises

Image: Rajvee Gandhi; Reproduced with permission

“A large part of virtue consists of good habits!”
As the quote by William Paley very rightly points out, hobbies and lifestyle choices make us who we are. As individuals, we strive to become better versions of ourselves by doing the things that make us the happiest. The year 2020 has acted as a mirror to reflect the hobbies and interests that we had neglected all these years and made us reorganise our potential in various spheres of life. People have finally got a chance to revisit their passion and make it a part of their daily routine. Whether it is by developing a hobby like cooking, painting, learning a new musical instrument or by shifting to a better lifestyle and inculcating workout in their daily routine.

The interest towards fitness became a high point of conversation and enabled service providers to extend their offerings on to virtual platforms. While the digital way of accessing fitness services has not only been convenient and cost-effective, it has also presented users a choice to customise their workout plans as per their needs and preferences. Creating a home workout plan that can be modified time and again by introducing different exercises also helps in breaking the monotony.

Rajvee Gandhi, AVP Marketing, Fitternity, shares some of the lesser-heard exercises that you can include in your workout plan.

 
The Superman Exercise

Image: Rajvee Gandhi; Reproduced with permission

Just as the name suggests, this exercise mimics the motion of flying like a superman. It helps target the hamstrings, abs and lower and upper back muscles.

To perform this exercise, start by laying down on your stomach and with ankles touching with toes pointed downwards towards the ground. Lift your arms and place them at shoulder level, with palms resting flat on the floor. Engage your back, glutes and shoulders and lift yourself slightly a few inches off the floor. It is essential for the arms and the legs to be fully contracted so that the hands and feet can elevate at the same height at which you are holding the body. Hold this position for 15-20 seconds and then relax.

The Reverse Snow Angel Exercise 

Image: Rajvee Gandhi; Reproduced with permission

This exercise helps in improving posture and helps in bettering movement.

Start by laying down on your stomach with arms by your sides. Slowly, lift your arms sideways and bring them to be stretched above shoulder level. Move them back down towards the side.

Establish this motion and continue it for 40 seconds.

Hip Hinge Exercise

Image: Rajvee Gandhi; Reproduced with permission

This is one of the most comfortable exercises in order to work on your glutes and hamstrings. It shifts resistance from the lumbar spine to the lower body.

In order to perform this exercise, stand straight with legs one feet apart. With hands on your hips or at the back of your head, slowly push your hips backwards and bend forward from the waist above until you are just about parallel to the floor. While you do this, keep in mind that the spine is kept straight and intact to avoid injury.

Bear Push-ups Exercise

Image: Rajvee Gandhi; Reproduced with permission

This exercise works on your shoulder and tricep muscles.

Start this exercise by getting on all your fours. Where both your knees and palms are touching the floor. Even out your body weight equally on your toes and the palms that will also in turn put pressure on your arms and shoulders. Lift your knees off the floor at about a height of one to two inches and bring them back down. It is essential to be mindful of keeping your back straight and bending both elbows slightly when you bring your knees back to the ground. Repeat this movement 15-20 times.

Also Read: How Much Exercise Is Too Much? A Doctor Provides The Answer