Top 4 workout exercises at home during the COVID-19 pandemic

With the workouts below, everyone can practice right in their room, absolutely no support equipment, and save a lot of time.

1. Anti-push

The most common gesture that anyone can do. This method helps burn calories, effectively affecting muscle groups in the hands, shoulders, and back.


Step 1: Start with lying down face down. The legs are about equally wide, and the hands are about the width of the shoulders—palm facing down on the floor.

Step 2: Keep your back straight and lift your whole body at once. Hold this movement for a few seconds. Lower your body just enough so that your chest almost touches the ground, then return to its original position. Always remember to exhale regularly when pushing up and inhale as you lower yourself.

Do a pushup movement with three sets of 25 times each

Do a pushup movement with three sets of 25 times each. Photo:

2. Cobra pose

Create an exercise that looks like a cobra is attacking. This is a beneficial training with the back and abdominal workout. This method helps the spine flexible, stimulates the digestive system to work well, and avoids diseases such as spinal degeneration.


Step 1: Lie face down on a rug. Keep your arms down, and your legs close together. Place the instep of your foot parallel to the floor.

Step 2: Bring your hands up to shoulder height and press palms firmly onto the floor. Slowly use your hands to lift, breathe in, and lift your head.

Step 3: Extend your shoulders and tilt your neck back so that you will look like a cobra. Keep the hip steady for 15-20 seconds.

Step 4: Breathe evenly, and lower your body to the floor, relax in a prone position.

Do this 20 times per session

Do this 20 times per session. Photo: GGP

3. Abdominal workout

With the abdominal movements combined with a healthy diet, the practitioner can release excess abdominal fat effectively, improving resistance.


Firstly, Lie on your back on a workout mat. The feet are placed flat on the floor (standing wider than the hips) and toes facing slightly forward.

Step 2: Put your hands and bend your knees gently behind your head. Begin to bend the shoulders, keeping the lower back fixed on. When flexing the abdominal muscles, lift the head and chest to form a right angle to the ground. Slowly breathe in and lower yourself back down to the starting position.

By performing 20 times with three rounds, the method of abdominal flexing will help eliminate excess fat, quickly regain a slim body. Photo: GDP
4. Swing and swing

Exercises that stimulate the heart to work healthier, release energy very quickly, and firming many muscle groups at once, such as hip muscles, inner thigh muscles, shoulder muscles without the use of exercise tools gym.


Step 1: Place your feet shoulder-width apart. His hand's place along his side, and his stomach squeeze.

Step 2: Start shrugging and jumping with your hands up and down.

Step 3: Return to the early position and perform movements with faster speed.

Figure 1: Top 4 workout exercises at home during the COVID-19 pandemic