As the number of COVID-19 cases continues to spike, several countries around the world have issued lockdowns and stay-at-home orders. While some businesses remain operational through remote work arrangements, others are forced to shut down, leaving many people without access to their gyms and workout studios. To help you stay fit during this time, here are five equipment-free exercise moves that you can do at home.

#1 Bridge

Also known as the hip raise or glute bridge, the bridge is a great way to strengthen your core, glutes, and hamstrings. Many people use this move as part of their warm-up.

Here’s how to do it:

  1. Lie on your back with your knees bent and your feet flat on the floor. Keep your hands by your sides, with your palms facing the floor.
  2. Tighten your abdominal muscles and buttocks as you raise your hips off the floor. Make sure your hips form a straight line between your knees and shoulders.
  3. Hold this position for three deep breaths, then return to the starting position.

#2 Knee push-up

The knee push-up works your arms, chest, and shoulders. It’s a modified version of the standard push-up that’s perfect for beginners.

Here’s how to do it:

  1. Kneel on the floor then slowly bend forward, and put your palms on the floor shoulder-width apart with your arms straight. Bring your feet together behind you.
  2. Keep your knees planted on the floor as you lower your body. Try to get as close to the floor as possible, with your chest between your hands.
  3. While keeping your body tense, use your hands to push your body back up to the starting position.

#3 Squat

This lower body exercise uses your body weight for resistance to tone and strengthen your glutes and legs.

Here’s how to do it:

  1. Stand straight with your feet shoulder-width apart.
  2. With your arms fully stretched out in front of you, sit back like you are on a chair while keeping your back straight. Lower your hips until they are parallel to the floor. Make sure your knees are also behind your toes.
  3. Push back up to the starting position.

#4 Reverse lunge

Reverse lunges or backward lunges tone your legs and strengthen your thighs and hips.

Here’s how to do it:

  1. Stand with your feet hip-width apart, and put your hands on your hips for balance.
  2. While keeping your torso straight, take a big step back using your left foot.
  3. Lower your hips until your right knee is positioned directly above your right ankle, and your left knee is bent at a 90° angle with your left heel up.
  4. Push back up to the starting position.

You can repeat this exercise on one leg before switching to your other leg, or opt to alternate legs.

#5 Jumping jack

Mostly used for warm-up, this childhood favorite exercise activates your entire body and elevates your heart rate.

Here’s how to do it:

  1. Stand straight with your legs together and your arms at your sides.
  2. With your knees slightly bent, jump with your feet shoulder-width apart as you overextend both arms over your head.
  3. Jump back to the starting position.

Encourage your employees to do these basic exercise moves every day to keep them healthy while they work from home.

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