A man removes his mask to stretch and take a deep breath across from cherry blossoms.(AP Photo/Ng Han Guan)

4 exercises you can do under lockdown

JOHANNESBURG – The National lockdown due to the Coronavirus pandemic affects every sphere of our daily lives. Your physical wellbeing is very important at this time where you might find yourself idle for most of the day. You may not have access to your gym but that should not stop you from continuing your workout routine or starting one. As the old adage goes: healthy body, healthy mind. 



Here are four home exercises you can do while under lockdown.

1. Jumping jacks

Jumping jacks work well as warm up to loosen your muscles and joints before you get to the really tough stuff.Spread your legs and shoulders apart as you jump. They are relatively safe although you might want to keep a safe distance between you and others.  

Jumping jacks work your:

  • Glutes
  • Quadriceps
  • Hip flexors


Push-ups are tried and tested to build upper body strength. Most importantly you have to make sure your posture is correct to reap the most benefits and avoid injury. And that entails making sure your shoulders, spine and hips all align. You can do as many repetitions as you like.

Push-ups work your:

  • Triceps
  • Pectoral Muscles
  • Shoulders

3. Squats

This all-around exercise helps you strengthen just about everything below your belt. Squats, and all of their variations, are a great exercise for the whole body. This is a good move if you want to burn fat. Align your shoulders and knees with your feet slightly turned outwards and slowly go down. You can use a chair if you find the movement challenging.

Squats work your:

  • Quadriceps
  • Hamstrings
  • Calves

4. Russian Twist

The Russian twist is a total core exercise that also works your balance.

Sitting with your knees bent and your heels on the floor tilt back to a 45 degree angle with your arms straight out from your chest and your back perfectly straight, slowly lift both heels bouncing on your tailbone and then twist your torso rotating your arms and chest from left to right as far as you can.The Russian twist is a simple and effective way to tone your core, shoulders, and hips.


The Russian twist works your: 

  • Core
  • Shoulders
  • Hips


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