at home exercises during pandemic

Exercises to Help You Stay in Shape During Quarantine

Staying fit and healthy during your COVID-19 quarantine can be a challenge. Ultimate Health Clinic is dedicated to helping you stay healthy even while you are stuck in the house. We have put together a list of easy to perform exercises that you can complete at the comfort of your own home.


Planks are a great exercise to strengthen your arms, stomach, and legs. To perform one, lay flat on the ground and then place your forearms under your body. Push up, keeping your elbows lined up with your shoulders and your hips even with your head. Hold this pose for 30 seconds or more, and then lower your body to the ground. Rest for 30 seconds, and then repeat approximately 5-10 times.

exercises during quarantine plank

Knee to Elbow Exercises

To boost your heart rate and improve your breathing, perform this simple exercise each day. Standing straight, lift one knee and touch your opposite elbow, as you bend in a standing crunch. Repeat with the other side. Complete sets of 5 for each side, rest for a minute and repeat.

exercises during quarantine knee to elbow

Basic Squats

With your toes facing out slightly, plant your feet a hip space apart. Bend as much as your body will allow at the knees while keeping your feet flat on the ground. Squat down in a controlled motion and then return to your standing position. While squatting, make sure your knees remain over your feet. Do 20 reps. Rest for a minute, repeat up to 4 times. When done correctly, this exercise will strengthen your glutes and leg muscles.

exercises during quarantine squats

Back Extensions

While lying down on your stomach, place your fingers on your ears. Extend your upper body in an upwards motion while keeping your legs firmly grounded. Relax and then repeat. Extend your upper body at least 15 times, rest for 2 minutes, and then repeat. Complete 5-10 reps to strengthen your back.

exercises during quarantine back

Side Knee Lifts

To boost your rate of breathing and strengthen your heart, perform five reps within a 10-minute window. Lift your knee to the side and touch your elbow, switch sides and repeat. Work at a brisk pace but within your comfort level.

exercises during quarantine side knee lifts

Basic Bridge

While lying on your back, put your knees over your heels while planting your feet on the ground firmly. Then, push your hips up and out in a thrust. Lower your body to the ground in a controlled motion and repeat for up to 20 reps.

exercises during quarantine bridge

The Superman

This exercise is great for your glutes, stomach, and back muscles. First, put your knees under your lower back, along your hips with your hands underneath your shoulders. First, lift up one arm while putting the other leg back at the same time. Return to your starting position and repeat on the other side. Complete 30 reps, rest for one minute. Then, do another set.

exercises during quarantine superman

Chair Dips

Using a steady chair, place your feet about a half meter in front of the chair while holding onto the seat with your hands. Bend your body, lowering your hips towards the ground and then make your arms straight. Complete 15 reps, rest and then repeat.

exercises during quarantine chair dips

The Chest Opener

Put your hands behind your back and interlace your fingers. Then, stretch your arms slowly as you push your chest outward and forward. Hold this pose for at least 30 seconds to stretch the muscles in your shoulders and chest.

exercises during quarantine chest opener

Leg & Wall Exercise

Place your hips close to your wall and let your legs light rest against it. As you deepen your breathing and relax your body, close your eyes. Clear all thoughts from your mind and focus only on controlling your breath. Hold this resting position for at least five minutes to center your thoughts and reduce stress.

exercises during quarantine legs up the wall

Easy Seated Meditation

You can sit on a chair, or you can sit on the floor in a crossed-legged position while keeping your back straight. Relax your entire body, close your eyes, and progressively slow your breathing. Think about only your breathing and avoid thinking about anything else. Hold this position for at least ten minutes with a clear mind for maximum results.

exercises during quarantine seated meditation

Child’s Pose

Put your knees flat on the ground and move your hips into position over your heels. Allow your belly to rest on your thighs and then slowly stretch your hands forward while breathing in a normal fashion. Hold for 30 seconds to stretch your sides, shoulders, and back.

exercises during quarantine child s pose

How We Can Help You During Quarantine

Staying active is critical if you want to maintain your health during periods of quarantine. Ultimate Health Clinic is always here to support you when you need us the most. For more tips and health advice you can use at home, give us a call at (905) 251-0162 today.

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