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How to exercise at home during COVID-19 outbreak

As the Coronavirus continues to cause concern worldwide, gym-goers have begun to think twice about sharing equipment, locker rooms and towels. Although the virus doesn’t survive well on highly-sanitised surfaces, fitness professionals and enthusiasts are wary. While a home workout can’t replace an intense bodybuilding session of pumping iron, there are plenty of ways to work up a sweat in your living room.

Dumbbell Swing

Send the dumbbell between your legs by hinging at the hips, then push your glutes forwards powerfully so you use hip drive to raise the dumbbell to shoulder height. Reverse the movement to the start and go straight into the next rep.

Plank Tap

Adding shoulder taps to a plank increases the (core) work needed to maintain stability, according to www.self.com. It also activates your shoulders, which take turns bearing weight.

  • Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
  • Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.
  • Do the same thing with your left hand to right shoulder.
  • Continue alternating sides for 1 minute.
  • To make this easier, try separating your legs a little more.
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Targets the core, deltoids, and triceps.

Bicycle Crunch

Bicycle crunches let the arms rest but create enormous work in the midsection by moving the upper body and lower body simultaneously. The emphasis is on bringing the opposite elbow and knee together while still maintaining a flat back on the floor.

  • Lie face up with your legs in table top position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
  • Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
  • Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
  • Continue alternating sides for 1 minute. Go at a slow and steady pace so that you can really twist and feel your abs working.

Targets the core, especially the rectus abdominis and obliques.

Online Yoga

Online yoga platform EkhartYoga, which is offering free gentle yoga and meditation classes online to people during the outbreak to help counteract the escalation of stress and anxiety that comes with it.

 

Get your sweat on!

Text by WANDILE JAMA

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