BY JOSE PAOLO S. DELA CRUZ
Now more than ever, health is wealth. And while social distancing, washing your hands and respecting the community lockdown are great ways to avoid the dreaded COVID-19, one must not ignore the value of exercise.
Unfortunately gyms are closed and jogging around most communities is a no-no for us in Luzon. Worry not though, for if there’s a will, there’s a way. If you can’t workout in your favorite gym, then you can “work-in” with these easy bodyweight exercises.
Without further ado, drag your quarantined bod to a spacious part of your home lets get down to business.
1. What: Reverse lunge (10 reps, four sets on both sides)
Why: This single-leg bodyweight exercise works your hips, glutes, quads, hamstrings and core, as well as those hard-to-reach muscles of your inner thigh.
How: Stand with feet hip-width apart and engage your core. Then, take a big step backward. Switch from one leg to another in between sets.
Pro tip: Activate your glutes and have your knee tap on the floor each time you lunge. Make sure that your feet and knees are bent at 90 degrees.
2.What: Calf raises (three sets of 15 reps)
Why: I want fat ankles —and legs—said no one on quarantine, ever. Thus, calf raises were invented and they’re fairly easy to do (although fairly tricky to get wrong, as well).
How: With your feet slightly apart, just tip your toes until you reach maximum height. Do this slowly and on repeat until you feel those pins burn.
Pro tip: As a somewhat simple exercise, calf raises should be done slowly to achieve maximum effect. Make sure to move as slowly as possible. If you don’t feel the burn, then you’re probably doing it wrong. Carry some weights, if you have some at home, to up the ante a bit.
3.What: Sumo squats (three sets of 15 reps)
Why: Legs and glutes are the hardest muscles to target, but you can actually hit them both with this one workout.
How: Stand with your feet apart and extend your hips outward (yes, like a Sumo wrestler). Push your hips back and squat down. Unlike the Sumo wrestler, though, keep your back straight and your upper body lifted. Make sure you’re pushing through your heels and engaging your inner thighs when you do this.
Pro tip: This is a lower body and NOT a lower back exercise. Therefore, the force should come from the legs without any help from your back. As for your hands, you may clasp them at your chest, or if you want to go extra, carry some dumb bells. Or since you’re on quarantine, maybe… a book? Something hefty like Harry Potter Book seven should do the trick.
4.What: Leg raise (four sets of 15 reps)
Why: With not much to do and food stocked in your pantry, it’s easy to munch the next 30 days away. And while that is a blessing to be thankful for, it spells trouble for maintaining your “fighting weight.” This challenging exercise is perfect for targeting your lower tummy and eventually, helping you get rid of those muffin tops.
How: Lie on the floor with your arms at your sides and legs stretched. Raise both legs and keep them as straight as possible until they are pointing at the ceiling (or as near as you can get). Repeat.
Pro tip: Make sure your toes are pointed. Not only does it look better, it will make a difference on where the pressure goes, which should be on your lower tummy.
5.What: Flutter kick (four sets of 15 reps)
Why: Who knew that leg movements are the key to a flatter tummy? This particular exercise targets your lower abdominal wall, which even the fittest of fitness buffs refer to as the “last two inches” before turning into a Jennifer Lopez (or Chris Evans. Or Hemsworth.)
How: Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Crane your head, neck and shoulders slightly off the ground. With your legs stick straight and glued together, and your toes pointed, start lowering one leg as you raise the other. Repeat it with your core engaged. And that, my dear, is how you flutter.
Pro tip: Do not bend your knees. You’re not on some weird, reversed, imaginary bicycle.
6. What: Hip thrust (three sets of 12 to 15 repetitions or reps)
Why: Curves are good. Firm curves, even better. And on this matter, hips — and glutes — don’t lie. The hip thrust is a glute exercise designed for strength, speed and power through hip extensions.
How: Lie flat on your back with your knees bent. Then, brace your core and slowly thrust your hips upward with each rep.
Pro tip: Make sure that your shoulders are flat on your sides and that your core is contracted to get optimal results. To up the ante, you may also keel your heel. The more challenging it feels, the better.
7. What: Tricep dip (four sets of 15 reps)
Why: Slim arms are good. Toned arms? Oh wow. We can’t even begin to describe the benefits, especially if you intend to return to the working world in a sleeveless outfit.
How: Find a chair (or a bench) and slide your butt off the edge. Make sure that your hands and wrists firmly placed at the edge. Straighten your arms and lower your body, until your upper arms and forearm are at a 90-degree angle
Pro tip: Move your arms and not your tummy. Otherwise, it’s just a hip thrust gone wrong.
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Designed by fitness coach Sheena Vera Cruz, studio manager of the increasingly popular F45 Gym, these exercises will certainly come in handy for anyone who wants to stay in shape during the quarantine period.
“Many women, especially in the Philippines, are concerned with lowering body fat, especially in their thighs and tummy area,” says Sheena, whose gym specializes in 45-minute functional routines. “Exercise plays a role in that, but of course, a change in lifestyle is required to really get in shape.”
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Photography by GEREMY PINTOLO • Hair and makeup by EDDIE MAR CABILTES • Model: GI-ANNE AGONCILLO • Special thanks to SHEENA VERA CRUZ • Shot on location at F45 BEL-AIR, 3F, Zuellig Building, Makati Ave. corner Paseo de Roxas, Makati City
As with any exercise program, consult a professional before embarking on a workout regime.
