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

For fitness and yoga instructor Samiksha Shetty exercise has been her goto activity whenever she feels a little low During the lockdown she dealt with health issues and recently even recovered from Covid19ldquoThrough this healing phase my workouts have kept me mentally fit happy and sane Of course there are days I donrsquot 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 bedrdquo Shetty saysldquoThere is a discipline to working out every day Our minds are always adept at finding excuses for things wersquod rather not do such as exercise But we have time and again heard doctors and fitness experts say lsquoSome form of daily exercise is a mustrsquordquoAt this time the pandemicrsquos second wave in India has taken a toll on everyone ndash both physically and mentally Shetty says ldquoThis lockdown has been challenging for us all We all are dealing with our own internal demons as well as external work and homerelated issuesrdquoAccording to her exercise is not only good for your body but also very important to maintain a healthy mind ldquoSoon after you start any form of movement yoursquoll begin to see and feel the benefits that physical movement can have on your body and mental wellbeingrdquo she saysLast 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 ldquoThe biggest challenge is consistency and finding daily motivation to workout at home We all get stuck in a rut sometimesrdquo 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 ldquoYou could also do zoom workouts with your friendsrdquo she saysSamiksha ShettyAccording 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 ldquoTo get the results you want you dont have to be extreme just consistent Stay consistent and the results will follow If you have mastered consistency youre halfway thererdquoAnother very important tip that Shetty shares is that you should not judge yourself by the number on the weighing scale ldquoEach 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 selftalkrdquoHere are five exercises that Shetty recommends which you can easily do at home1 SquatsStand upright with your feet spread about shoulderwidth 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 1020 timesPro tip When you squat make sure your knees do not go beyond your toes and do not collapse your upper body on to your legsBenefits 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 metabolismRepresentative Image2 LungesStand with your feet placed hipwidth apart Take one foot backward and lower your body down by bending from the knees Both knees must make a 90deg angle at the bottom Rise up by engaging the core and pushing into the front leg Repeat this 1015 times each sidePro 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 thereBenefits 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 densityRepresentative Image3 PlanksStart 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 donrsquot pop your butt up Your feet should be hipwidth apart and flexed with your heels pushing backwards for extra stability Microbend your elbows to shield your joints against unnecessary pressure Tighten your core and hold the position for 30 secondsPro tip Your whole body should be in a straight line stacked above your hands and feet For an easier variation come down on your elbowsBenefits Performing planks regularly works on the entire body and strengthens it It boosts your core strength and helps to lose fat from the midsection of the body It also helps improve onersquos posture and balance and relieves back painRepresentative Image4 PushUpsGet into plank position with your shoulders over your wrists Keep your lower back flat and make sure your butt doesnrsquot 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 1015 timesPro 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 spineBenefits Pushups 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 musclesRepresentative Image5 MountainClimbersGet 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 1520 times alternating between each sidePro tip keep your core and arms strong Donrsquot let the hip pike up Start with a pace comfortable to you and then build up from thereBenefits Mountainclimbers are a compound exercise ie 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 backRepresentative ImageTry completing one set or round of each exercise without a break But if this gets too intense take a 30second rest between each exerciseDisclaimer This routine is not meant as a replacement for a medical practitionerrsquos advice Readers must always consult their doctor andor physical trainer first before initiating any changes to their diet or fitness schedulesAlso Read What is lsquolanguishingrsquo Mumbai experts break down that lsquoemptyrsquo feeling with which many are strugglingShop NowSR NOProductShop Now1OJS Yoga Mat with 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