When recuperating from COVID-19, working exercise is an excellent approach to get your body back to normal. While a Covid infection makes you feel weak and worn out, you can attempt some easy exercises at home to regain your body’s strength and feel more energetic.
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Here are some at-home workouts and activities that are light, simple, and great for post-covid recovery:
1. Squats: Perform them next to a wall.
The finest leg exercise you can do at home without any equipment is this. Keep in mind that because of the inflammation brought on by Covid-19, this is a vigorous activity that may initially be unpleasant. Therefore, for maximum results, include this squat variant while you are planning your at-home workouts.
How to proceed
To obtain enough leg training at home, start with your back against a wall rather than doing free squats. Maintain a shoulder-distance between your feet. To get into a squatting stance, move your feet away from the wall.
Put your back on the wall and slowly drop your hips. If you can, bend your knees all the way to a 90-degree angle. If not, after reaching your maximum, push back to your starting position.
You can use a chair for support if you feel that even this leg workout at home version hurts. Push back to the starting position after squatting down until your hips are in contact with the chair’s seat. Squats are also the finest workout you can do at home to lose weight since they let you work several different muscles at once.
Progressing
Start with 3 sets of 5-8 repetitions. You can make the repetitions harder. You can begin with 5 repetitions of free squats after you feel comfortable with supported squats.
2. Side leg raises are the ideal at-home leg and ab exercises.
Home Ab Exercises
One of the easiest ab workouts you can do at home is this. It is simple to carry out, doesn’t put too much physical strain on your body, and has positive outcomes. Side leg lifts are a terrific at-home leg workout in addition to working the obliques. They assist in strengthening your glutes and inner thighs.
How to proceed
On a yoga mat, lie on your side. To make this a successful at-home leg and ab exercise, make sure your feet are stacked above one another. Use the arm that is free to support your weight at this point. However, be careful not to bend forward or put any weight on this hand. Your body ought to be positioned straight. Make sure your hips are not bent at any point in your body. Make sure the back is not arched as well. As you continue to hold this position, elevate the free leg carefully before lowering it back to where you were before. Move on to the next side once you have finished all the repetitions on the previous side. Due to the fact that it tones the body, this activity is also a good one to do at home to lose weight.
Progressing
Start with three sets of 10 repetitions on each side. You may also add ankle weights to the exercise to make it more tough for you if you feel like it is no longer challenging you.
3. Push-Ups: The best at-home chest exercises.
Best at-home chest exercises
One of the simplest workouts that helps work your complete body is this one. It is one of the best chest exercises you can do at home. However, it might be taxing. So be sure to start with the fewest possible repetitions. When performing a standard push-up, if you feel weak or in pain, you can start by pushing off the wall before moving to the floor.
How to proceed
Hold your body parallel to the ground while supporting your weight on your feet and palms. Make a plank with your body by imagining it. Either maintain this posture or stoop your knees to the floor. After then, steadily lower your body to the ground while bending your elbow. Reverse the push to the starting position once you’ve reached your maximum. When it comes to enhancing the power of your arms, this workout is also superior to dumbbell triceps exercises.
Progressing
Start with 5 repetitions and 2–3 sets, and as you get stronger, up the volume. To develop strength, you might practise against a wall before moving to the floor.
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