Home exercise routines for the whole family

 Exercise routines at home for the whole family

 

Having a home exercise routine will help you to keep in shape during confinement, and to keep a balanced and clear mind. You will find an open space that transmits calm. If you have no mat, you can use a towel or a rug. Setting the atmosphere with relaxing or instrumental music can also help you concentrate more.

 

Exercice 1

Start with a breathing exercise: Put your hands on your ribs and open out your ribcage when you breathe in, and close it when you breathe out. Imagine that you have a balloon on the inside which inflates when you breathe in and deflates when you breathe out.

Repeat this action about 10 times to achieve a breathing rate that will be kept up throughout the entire session.

 

 

Exercice 2

In the second exercise, place your arms at your sides, and try to raise your shoulders to your ears. Breathe in when you raise your shoulders, and out when you lower them; stretch your arms down as if you were trying to touch your feet.

Repeat 10 times.

 

 

Exercice 3

Now stretch your arms towards the ceiling, return to position with your arms outstretched in cross, and then lower them. Always stretching your muscles as much as you can. Breathe in when you raise your arms, and out when you lower them.

Repeat 10 times.

 

 

Exercice 4

You can also take deeper breaths; to do this, bend your legs slightly and raise your arms as much as possible. Breathe in when you raise your arms, and out when you lower them.

Repeat 5 times.

 

 

Exercice 5

We link up with the next exercise. With your arms raised towards the ceiling, stretch both arms together towards one side; return to the centre and stretch towards the other side. Remember to breathe in every time you start the action, and out when you return to the initial position. You must try to keep your hips still, without rotating.

Repeat 5 times.

 

 

 

Exercice 6

Now, in the same space, it is time to jog. With your arms next to your body, jog, raising your knees. A bit more every time.

Do about 20/30 repetitions depending on the children’s age.

 

 

Exercice 7

In the same position, after jogging, you will do jumping jacks.Count to nine, and turn to one side, and then jump on the spot, with one foot forward and one foot backward (7 times). Return to the front position to do jumping jacks again. Then, you repeat the exercise turning to the other side. Again, you return to the front, and repeat the jumping jacks, to a count of 9.

 

 

Exercice 8

Standing with your legs open, take two deep breaths and in the last one, let your arms fall, swinging them backwards through your legs.

Stand upright and rest. Repeat the operation twice.

 

 

Exercice 9

Now, it is time to stretch the backs of your legs. To do this, put your hands on the floor and close your legs, crouch down as far as you can go and then try to get up. Try to put your hands as close to your feet as possible. Hands in line with shoulders, feet in line with hips, and try to stretch your knees as much as possible.

Repeat the exercise several times.

 

 

Exercice 10

Sit on the floor and hold your legs behind your knees; roll backwards to loosen your back. You can repeat the operation several times.

Finally, stand up very slowly, and take 4 deep breaths.