{"id":50621,"date":"2020-04-16T12:07:23","date_gmt":"2020-04-16T10:07:23","guid":{"rendered":"https:\/\/novanews.co.za\/udexpress\/lockdown-easy-exercises-to-do-at-home-20200331-2\/"},"modified":"2025-03-21T00:44:48","modified_gmt":"2025-03-20T22:44:48","slug":"lockdown-easy-exercises-to-do-at-home-20200331-2","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/udexpress\/lockdown-easy-exercises-to-do-at-home-20200331-2\/","title":{"rendered":"Lockdown: Easy exercises to do at home"},"content":{"rendered":"\n

THE Covid-19 lockdown might result in people not getting the necessary daily exercise that their bodies need. <\/p>\n\n\n\n

Fitness athlete and trainer Niki Human from Uitenhage said, there are a few exercises you can do in the comfort of your home during lockdown.<\/p>\n\n\n\n

\u201cIt\u2019s so easy you can do it while you\u2019re watching television or while you\u2019re busy cooking or cleaning,\u201d said Niki. \u201cThere is no need for gym wear, it is basic movements to keep the body active during this time where we all do not get the exercise our bodies are used to.\u201d<\/p>\n\n\n\n

\n
\"\"

<\/p>\n

Niki Human demonstrating how to do the couch twists. Turn slowly from side to side, keep knees straight forward, bend at a 90 degree angle. Photos: SUPPLIED<\/div>\n
<\/span><\/span><\/div>\n<\/div>\n
\"\"<\/figure>

<\/p>\n

<\/span><\/span><\/div>\n<\/div>\n
\"\"

<\/p>\n

Before you sweep, do some exercises with your broom. Here Niki shows the broom shoulder press: hold broom on chest, press up, relax and repeat. <\/div>\n
<\/span><\/span><\/div>\n<\/div>\n
\"\"<\/figure>

<\/p>\n

<\/span><\/span><\/div>\n<\/div>\n
\"\"

<\/p>\n

The broom twists is good exercise. Put the broom at the back of your neck on your shoulders, wrists on each end of the stick, turn from side to side.<\/div>\n
<\/span><\/span><\/div>\n<\/div>\n
\"\"<\/figure>

<\/p>\n

<\/span><\/span><\/div>\n<\/div>\n
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<\/p>\n

A tin of food is a handy gym tool. For the tin bicep curls exercise, hold a tin of food in each hand, arms hanging loose, raise arms simultaneously towards your shoulders, relax and repeat.<\/div>\n
<\/span><\/span><\/div>\n<\/div>\n
\"\"<\/figure>

<\/p>\n

<\/span><\/span><\/div>\n<\/div>\n<\/div>\n\n\n\n

These exercises will only take a few minutes and it is best to do it at least twice a day:<\/p>\n\n\n\n

Sit on couch \u2013 knees bent 90 degrees:<\/strong> <\/h3>\n\n\n\n

Repeat each exercise 10 times and also count to 10 doing each movement<\/span> <\/strong><\/p>\n\n\n\n

    \n
  • Couch twists:<\/span> turn slowly from side to side, keep knees straight forward<\/span><\/strong><\/li>\n\n\n\n
  • Couch knee tuck:<\/span> tuck in each leg <\/span><\/strong><\/li>\n\n\n\n
  • Couch front raises:<\/span> hang arms loose next to body, lift to 45 degrees, relax and repeat <\/span><\/strong><\/li>\n\n\n\n
  • C<\/span>o<\/span>uch side raises:<\/span> lift arms to the side to 90 degrees, count to 10, relax and repeat<\/span><\/span><\/strong><\/li>\n<\/ul>\n\n\n\n

    Before you start sweeping the house use your broom to do the following exercises:<\/strong> <\/strong><\/h3>\n\n\n\n

    Repeat each exercise 10 times and also count to 10 doing each movement<\/strong><\/p>\n\n\n\n

      \n
    • Broom bicep curl:<\/span> stand straight, hold broom with wrists turned forwards, lift to chest and relax<\/span><\/strong><\/li>\n\n\n\n
    • Broom twists:<\/span> put broom back of neck on shoulders, wrists on the end of the stick, turn from side to side<\/strong><\/li>\n\n\n\n
    • Broom shoulder press:<\/span> hold broom on chest, press up, relax and repeat<\/strong><\/li>\n<\/ul>\n\n\n\n

      Before you use a tin of food for cooking do a few of these exercises:<\/strong> <\/strong><\/h3>\n\n\n\n

      Repeat each exercise 10 times and also count to 10 doing each movement<\/strong><\/p>\n\n\n\n

        \n
      • Tin bicep curls:<\/span> hold an unopened tin of food in each hand, arms hanging loose, raise arms simultaneously to 90 degrees and relax <\/span> <\/strong><\/li>\n\n\n\n
      • Tin shoulder press:<\/span> hold an unopened tin of food in each hand, raise arms straight up, bring them down at a 90 degree angle (to sides) <\/span><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        THE Covid-19 lockdown might result in people not getting the necessary daily exercise that their bodies 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Easy exercises to do at home | UD Express (Uitenhage)<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/udexpress\/lockdown-easy-exercises-to-do-at-home-20200331-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lockdown: Easy exercises to do at home\" \/>\n<meta property=\"og:description\" content=\"THE Covid-19 lockdown might result in people not getting the necessary daily exercise that their bodies need.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/novanews.co.za\/udexpress\/lockdown-easy-exercises-to-do-at-home-20200331-2\/\" \/>\n<meta property=\"og:site_name\" content=\"UD Express (Uitenhage)\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/PEExpress1\/\" \/>\n<meta property=\"article:published_time\" 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