Shaping Up In The Time Of Corona

No one plans to be isolated at home for extended periods of time, especially if it affects your active lifestyle and daily exercise routine. But in the time of coronavirus, many of us have been forced to come up with alternative ways to work out.

There are plenty of exercise videos freely available online, and local personal trainers have taken to streaming their routines and fitness classes to clients too.

The Weekender went in search of some ready-to-use exercises and training techniques to try out around the house while Covid-19 has us all self-isolating. Silvio Coetzee, a personal trainer from NS Fitlife Studio, offers a few tips.

If you want to start with basic techniques, then this routine is an ideal place to start.

“This technique is more of a stretch and warm-up for the body, as it brings flexibility to the spine, as opposed to an actual workout,” Coetzee says.

Start on a kneeling position, with your wrist and hands directly below your shoulders and your knees beneath your hips to evenly distribute your weight.

Start with a neutral spine exhaling posture and let the stomach expand naturally towards the floor. Next, inhale and arch your back up, and suck in your belly button, bringing the chin to your chest.

Follow on by dropping your back to its natural curve as you exhale, as you will release the stomach and also lift your head back to look up or forward in the cow position.

“This routine can also help with back pain and aches, and is good for stretching before any physical activity.”

Start out by doing five repetitions and work your way up to 20.

Again, start on all fours in a high plank position. Your hands must be beneath your shoulders and your legs have to be in a straight diagonal line with your neck and back.

“The high plank walk targets the core and shoulder-strengthening ability. But, this is a full body activity that only concentrates on the core,” Coetzee explains.

Proceed then to slowly walk your hands back to your feet. This will force you to slowly rise up, until you are standing. This is method stacks the spine from a horizontal to a vertical posture.

For increased effectiveness, try opening your chest area by pulling the shoulder blades together and clenching your glutes.

This routine can be done in reverse as well, from the vertical to horizontal posture.

Stability is key to this routine, so ensure that you are stable when beginning a repetition every time.

Repeat this for approximately two minutes.

Begin in a seated position at the end of a low bench or on the floor. Extend your hands out from your chest, either together or clutching any handy object.

According to Coetzee, this is a proper technique that can help combat love handles and trim the waistline, which in all likelihood may have already expanded due to boredom binges as we self-quarantine.

Lean back to form a 45 degree angle to the floor, as you raise your feet slightly off the ground.

Twist your torso and arms back as far right as you can, and then repeat to the left.

“It is popular among athletes since it helps with twisting movements and allows you to change direction quickly,” he adds.

This routine mimics the action of paddling a canoe or raft, but the concentration is based on the core and not the shoulders and arms. This will target the abdominals, hip and shoulder muscles.

Another plank routine, start out by taking the high plank posture.

“This is a variation of the plank routine. It can also be more effective with the use of weights,” he says. It targets the arms, shoulders and back, abdominal and glute muscles.