Coronavirus in India: Instagram workouts you can do from home
Bollywood celebrities are not stepping out because of the COVID-19 outbreak, but they're still providing fitspiration through their Instagram workouts. Fitness trainers, too, have taken their classes online, so you can work out from home for free.
As the novel coronavirus (COVID-19) continues to impact the world in ways we never imagined, Prime Minister Narendra Modi on Tuesday declared a 21-day nationwide lockdown, implemented on Wednesday. During this difficult time, as you take all the necessary precautions to prevent yourself and the people around you from spreading the virus any further, maintaining your mental and physical health is crucial too. Keeping up with a workout routine is an excellent way to do that, says Anjali Mittal, a Delhi-based yoga instructor and physical therapist. "As the coronavirus outbreak continues, exercise is both an escape from stress and a way to strengthen your body and immune system," she says. "This is a very stressful time for most people. I would encourage people to work hard to avoid negative coping mechanisms, and to keep fit and exercise."
Mittal, however, notes that although exercise is a proven and powerful stress reliever — something we’re all in need of now — you do not have to work out right now if the idea of adding an at-home workout class to your already overwhelming day makes you feel worse. "Prioritize whatever form of self-care works for you. But, if working out is your thing, technology is very much your friend during this uncertain time," says Mittal.
She's right. With new safety measures in place, and the country now in lockdown, fitness trainers and celebrities alike are sharing their new at-home workouts on social media that you can stream right from the comfort of your own home. Bollywood stars like actresses Jacqueline Fernandez, Katrina Kaif and Shilpa Shetty Kundra are providing plenty of fitspiration through their Instagram workouts:
Jacqueline Fernandez skipped her regular pilates session and ballet workout for a relaxing yoga session at home. On March 16, 2020, the star posted a video of herself completing a stretch routine with jazz music in the background. "Stretch. Keep that spine healthy and happy! Yoga poses are my fav, anytime, anywhere," she captioned her video. Stretching is particularly important when one is confined to the indoors, and muscle aches and pains can crop up, says Mittal. She suggests talking with your doctor or fitness instructor before you start a home workout routine.
#WorkoutFromHome Can't go to the gym so sharing the workout that Yas and I did at home. Stay safe and be active if u can ???? 1⃣ Squat & Side Leg Lifts - 3 sets x 20 reps 2⃣ Reverse Lunge - 3 sets x 15 reps 3⃣ Situp - 3 sets x 20 reps 4⃣ Pushup - 3 sets x 15 reps (you can substitute with incline pushups or knee pushups) 5⃣ Plank to 'T' - 3 sets x 15 reps 6⃣ Mountain Climbers - 4 slow and 15 tempo x 3 sets @reebokindia #reebok
Katrina Kaif, on the other hand, kept up her strenuous workout routine with trainer Yasmin Karachiwala but skipped going to her pilates studio. Working out on the terrace, the two completed a circuit that included squats and side leg lifts, reverse lunges, situps, pushups and planks. "I think everyone knows that the government has said that the gyms will be shut now for some time. I still think that everyone can do a workout at home. A small workout for 20 or 25 minutes. You don't have to stress your body out, but even a little bit of workout is good for your immunity. It also keeps your endorphins up when there's so much stress and anxiety right now," Kaif shared in the video.
Paucity of time is a major reason for missing out on exercise for many. Let’s utilise this 'precious' time to take care of ourselves by exercising at least 4 times a week and building a stronger immunity. Here’s how you can pack in a proper routine using just the staircase. Practice this anytime during the day (preferably after an hour of eating). You don’t need to come in contact with anyone else for it. Swasth raho, mast raho! ???????? . @thevinodchanna . . . . #MondayMotivation #COVID19 #SwasthRahoMastRaho #FitIndia #GetFit2020 #staysafe #stayhome #fitness #time
Shilpa Shetty Kundra has been a proponent of a quick and easy workout routine, and as she stays at home, the star shared a video of herself doing a staircase workout. "Paucity of time is a major reason for missing out on exercise for many. Let’s utilise this 'precious' time to take care of ourselves by exercising at least 4 times a week and building a stronger immunity," she captioned the post. The workout includes jumps, squats and lunges. “You don’t need to come in contact with anyone else for it," she said in the video.
Whether you'd rather dance to release stress, or want to keep up with your regular full-body training, there's an at-home workout for everyone. Below, check out trainers that are offering free online workouts that are easy to do in cramped spaces without annoying your family or housemates.
Day 1️⃣ of 14: QUARANTINE CARDIO! This routine is designed to burn fat but also to not make your neighbors mad! No jumping. No stomping. But girl, don’t you worry, it 100% will it make your heart rate sky rocket ???? Do 4 rounds of the circuit for a complete 25-30 min workout. Take a 1 min rest between rounds. GOOD LUCK & STAY SAFE!!!! You can download my full 14-Day Quarantine Workout Plan for FREE at ➡️ Blogilates.com (bio link) #blogilates #quarantined #covid_19
If you want an energetic full-body workout...
Follow US fitness expert and blogger Cassey Ho’s 14-day quarantine workout plan that has 25-30 minute routines. From cardio that will burn fat without disturbing your neighbours (no jumping involved) to exercises that will work those abs, Ho’s tutorials are creative and work your entire body. You can download her full 14-day video series for free on her website too.
If you haven’t connected with your body in a moment, now is a great time to do it. Maybe the next guided movement meditation will be this vibe so we can love our bodies. This is an old video just showing the vibe (don't touch your face!)- the actual improv to follow along to would be coming up soon. Thoughts?
If dance is your meditation...
US-based dancer and choreographer Galen Hooks kickstarted her Instagram live classes with a great movement meditation flow that helps you connect with your body. Look out for her improv exercises that will range from routines that help you wake up, or wind down — whatever vibe you’re feeling.
If you can give yourself even a small amount of relief, you are providing relief for the collective. Breathe + move your body. Try this series in bed. Comfort is invaluable and the soft surface means you have to work harder to stabilize. 30 reps of each. “Bed” by @kingjholiday Rocking @suziekondi for the ultimate coziness. #letsbodycraft #athomeworkout #bedworkout
If you'd rather workout from your bed...
Emily Diers, who founded the Bodycraft fitness method in New York City, is giving you yet another reason to not slack. The next time you’re feeling too comfortable in your bed and want to sneak in a quick nap, well, do this instead: stretch in bed. Dier’s has created a ‘stay in bed workout’ series that looks so fun.
???? HOME WORKOUT!!! Fat burning full body SWEAT!!! ???????? Never underestimate my low impact, pelvic floor friendly workouts. 1 round of this will have your heart racing!! Remember 1 round is still always BETTER than none!!! Enjoy the journey & reward your body with exercise that your body loves! ????♀️. . 1️⃣ Curtsey lunges x 15 each side. ???? DR (diastasis recti) & pregnancy friendly. 2️⃣ Squat reaches x 15. ???? DR & pregnancy friendly. 3️⃣ DANA burpee’s x 15. ???? DR friendly or NOT pregnancy friendly. 4️⃣ Cross over crunches x 20 alternating sides. ???? NOT DR or pregnancy friendly. 5️⃣ Reverse lunges x 15 each side. ???? For a DR & pregnancy friendly option leave out the high knee & simply do reverse lunges. . ???????? To all my beautiful friends affected by the coronavirus, I’m sending you all my love & you are in my prayers. It’s been heartwarming hearing your positivity even when house bound. I’m so honoured to have the opportunity to be able to help you move your body, boosting your happy endorphins. Your messages have had me in tears all week. ???????????????????????? Stay strong & positive everyone! ????????????????????????. . #fitness #personaltrainer #fullbodyworkout #lowimpact #diastasisrecti #doyoueven #gymshark
If you want a low-impact workout that really burns...
Australia-based personal trainer Dana Landgren calls herself the ‘pelvic floor princess’ and for good reason. There are videos on her page for killer abs, strong legs, toned arms and every other part of your body.