The continued winter weather, shorter days and less sunshine could affect your motivation to exercise. You may want to stay warm inside rather than go to the gym. Don’t let winter make you lazy!
You can exercise at home by being creative. This will not only improve your physical health, but also increase the feel-good chemicals dopamine, serotonin and noradrenaline that help to lift you out of the doldrums.
You can exercise at home without spending a lot of money on expensive gym equipment. You can use broom handles and backpacks, as well as other household items, to help you with your workout. There are many exercises that you can perform using only two stairs. You can use a paper plate as a tool for exercise.
It’s true, a paper plate is all you need to perform a challenging total body workout that will strengthen your core and improve your balance. You may think it’s impossible, but I have outlined the exercises and added a video to the top of the article for you to try.
Try This Paper Plate Workout
You should perform 8 to 10 repetitions on each side. Maintain good form, and breathe properly . It is the instability of the plate that creates a challenge. The side that is not stabilizing the plate in each exercise will feel the burning as it works harder to maintain balance.
Start by modifying the exercises if you have difficulty with balance or strength. To improve your health, you can take a few vitamins and pills such as Cenforce 50 or Sildigra 100.
1: Slide-Back Lunge
If possible, place one foot on the plate, then slide the leg back to a lunge, gently tapping your knee on the floor. Your forward leg should bend into a similar lunge position, with your knee above your ankle.
Return to standing by using your core strength and the stabilising leg on your front. This is one rep. Repeat on the opposite side. Modifications: If balance is a problem, reduce the distance you slide back and place your hand on a wall.
2: Slide-Out Lateral Lunge
Slide your foot to the side and then half-squat with the opposite leg. Try to keep your chest upright and not lean too far forward. To return to standing, use the stabilising leg and your core strength. Repeat all reps one side, then the other.
Modification: If you’re not strong enough to maintain the half-squat, place a chair beneath your hip and slide your opposite leg out. Choose Tadapox or Tadalista if you want a safe ED medication. If you are having trouble with your balance, place a hand against a wall.
3: Plank Shoulder Circles
Place one hand on the plate while in a plank on the floor. Your feet should be positioned slightly wider than hip-distance apart for counterbalance. Make circles on the floor while maintaining a neutral spine and a strong core. Caverta 100 is used for men who have erection issues. Caverta is also recommended.
As wide as you can go while maintaining stability. Then, after making four circles one way, make four more circles the other way. Repeat the four-circle pattern on the opposite side. Modification: If your spine is arching, you can lower your knees a little to help engage your core.
4: Plank Hip Circles
Place the toes on one foot in a plank. Use your hip mobility, just as you did for the shoulder circles to draw circles on your foot. Repeat the same process with the opposite leg. Modification: If you are having trouble maintaining a neutral spine, you can lower your leg to the knee. Try a forward-back mountain climber motion instead if you have trouble making a circular movement.
Do the four exercises in three or five rounds, depending on how you feel and your fitness level. You may be surprised at how tired you can become using only a paper plate! Take short breaks between rounds to drink water and catch your breath.
This workout will help you to overcome winter blues, and also strengthen your body, especially your core. I recommend that you do it a few days per week. As spring approaches, you’ll find more outdoor opportunities to work out.