ORIGINALLY PUBLISHED ON 27/03/2020
The past few years have been quite scary and uncertain and our heart goes out to those directly affected by the coronavirus pandemic response.
With lock-downs continuing in some parts of the world and more still looming, you may be one of the many gym-goers looking for ways to keep fit without leaving the house due to covid-19.
You may be asking yourself “what are some simple at home workout exercises can I do?”
Whether you’re already working from home or the prospect of being forced to work from home is being considered – it’s likely that you’re normal routine will be disrupted for the foreseeable future and your fitness goals could take a serious hit (again!)
Gravotonics Yoga Swing & Aerial Fitness Workout Routine
Today we’ll share a quick, simple over-all workout with you that you can do without having to leave your house!
This routine features our Yoga Swing which is perfectly suited for all types of resistance training or suspension training, in fact it is more versatile than the TRX Suspension Training straps, because you can do all your aerial yoga poses as well – Best of all, it’s just as safe and effective.
Here are 5 Simple Exercises for Your At Home Workout during lockdowns and self-isolation, referenced from our Aerial Fitness Workout Video:
The chest press works your chest muscles, shoulders, and extensors of the upper arm.
This exercise targets the main muscle of the chest, the pectorals. Its secondary aim is the anterior deltoids, and triceps.
Building chest support and definition is desirable for a fit look, but developing this muscle is also functional – as it helps you with any daily activities that require pushing or carrying.
You need strong “pecs” for power in sports where you swing a bat or racket and the chest press can help restore muscle balance for athletes that primarily use pulling muscles, such as rock climbing and swimming.
From standing, take the two longest handles with a downward facing palm grip. Then carefully lean forward slowly on a heavy angle, keeping your elbows straight at chest height.
Then push yourself back up to standing and continue to repeat for as many reps as you feel.
If you don’t have a yoga swing, this closely mimics the dumbbell chest press, so dumbbells can be used, or you can just do push ups.
The lateral pull, similar to the lat. pulldown, is a compound exercise that work muscles through the back (and some shoulder muscles) making it a staple in many strength-training routines.
This exercise targets the latissimus dorsi, more commonly referred to as the “lats” which is a broad muscle spreading across and down the back.
By isolating the back muscles with this exercise, you can do so without tiring out the weaker arm muscles.
It’s essential to target your back muscles to help with proper posture and to ease pulling movements, and having strong lats may also help relieve back pain.
From standing, take the middle handles with a downward facing palm grip and simply lean back slowly on a heavy angle. Then pull yourself up so your chest touches your wrists and continue to repeat for several reps.
Suspended Lunges (Bulgarian Split Squat)
Suspended Lunge is a natural movement exercise that involves movements such as squatting, single-leg lunging, climbing and single-leg upward lifting.
Lunges work the quads, hamstrings and glutes which is so important for over-all strength and well-being. Training your body with this movement will also help to boost your sports performance, primarily your running skills as you train the body from a functional perspective.
The dynamics of this exercise demands using upper body balance, lower body strength and mixing both to move in a controlled, coordinated motion, and at the same time activates hip stabilisation and core muscles to rebalance the body.
Using the yoga swing also requires a lot more stabilization, activating the small pelvis stabilizing muscles and also further activates the core muscles such as your abs.
From standing, take a step forward and place the rear foot in the yoga swing handle. Keep the back straight and engage the core and engaging the entire front leg to help improve balance.
Lower yourself with the front leg, slowly with control into the lunge position. As you do, bend at the hips, not through the spine and extend the arms for further balance if needed.
Repeat for reps or time, then switch legs.
Squats are a key exercise that everyone should do. Strong controlled squats are a key biomarker of age and related health as we get older.
Doing squats can not only help your athletic performance and prevent injury, but it also strengthens your body for crucial, everyday tasks like walking and climbing stairs, moving in to or out of the sitting position, and carrying heavy items.
Squats primarily work the quads, glutes, hamstrings, as well as the adductors and calves.
You can do simple air squats without the yoga swing, however with it you can really angle your body to build resistance and engage your core muscles, shoulders, upper back, and chest muscles as well.
According to this small 2018 study comparing the effect of planks and squats. Squats were better able to activate the muscles that help you straighten your back. This may attribute to better posture.
To begin, stand with feet a little wider than hip width, with feet facing forward. Start bending at the knees and ankles and pressing your knees slightly open while you lower yourself down to “sit” into a squat position.
Standard squats you will keep your heels and toes on the ground, chest up and shoulders back.
However in this variation you can raise up onto the balls of your feet similar to how you would perform a sissy squat, and use the yoga swing as support to lower yourself down.
Then return to standing and continue for 10 or more reps.
The plank is one of the simplest exercises that you can do however, being simple does not mean that doing a plank is easy; as holding a plank for even a minute is a painful struggle for many.
A great alternative to crunches, planks can help improve core strength and stability.
One reason planks are better, is that sit-ups and crunches can be hard on your back and can cause lower back pain over time.
Additionally, planks don’t just work your core – they easily activate the widest range of muscles of any exercise, working your entire body from arms, legs and more, making them an all-encompassing workout.
Although I just wrote that squats were better for improving posture, planks are still fantastic for this end. By strengthening your back, chest, shoulders and neck etc. and developing isometric strength in your core muscles, it will become easier to keep your shoulders back to keep from hunching while standing or sitting for long periods of time.
They help to reduce injury, and maintain mobility and are just a great way to finish an at home workout by holding for up to a minute. It will certainly test your mental fortitude!
One of the best benefits of “planking” doesn’t come from actual muscle growth, but actually from its effectiveness in helping you train your muscles to become more stable.
The Suspended Plank is an “unstable” static plank progression using a prop such as the yoga swing to raise your feet off the ground. Just lay face down and with the handles hanging straight down, place a foot in each “stirrup”.
Rest on your forearms or palms, and brace your core, raising yourself off the floor into a strong plank position.
While here, contract your abs, glutes, and quad muscles simultaneously and continuing to breathe normally for 30 seconds to a minute. You can use a chair or the couch to elevate your legs if not the yoga hammock.
At Home Workout Fitness Goals
If this situation has you worried about the impact on your physical and mental health while practicing social distancing, avoiding public transport, or no being able to make it to your usual group fitness classes because gyms have closed, we completely understand.
Working from home can create extra stress, and this global situation is not making it any easier, but keeping your body fit and healthy is so important during tough times and can even help with the mental health impacts of being isolated for long periods.
Even short bursts of exercise can help release pent up energy, relieve stress, loneliness and improve your mood and not too mention boost your immune system.
We really hope this at home workout is beneficial for you during self-isolation while we are all in lock down!
Now is the perfect time to order an aerial yoga swing and the exercise video download to keep fit and add some variety to your workouts while you’re stuck at home!
Stay safe & well.