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Weight Management Exercises During Lockdown

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4 min read


This article discusses the issues faced by people about weight gain and how to maintain it during this pandemic by following some workout sessions at home.

Written by

Shakti Mishra

Medically reviewed by

Dr. Anuthanyaa. R

Published At March 9, 2022
Reviewed AtApril 26, 2023


The current scenario across the globe is something that nobody had ever thought would occur. The entire human community is under lockdown at their places with less exposure to the outer world. Hence, minimal exposure to recreational activities, inability to go out walking or jogging, spending time with friends, and most importantly, youth and health enthusiasts find it difficult to work out with the gyms closed. So, remaining home-bound and experimenting in the kitchen with different delicacies definitely adds to those extra calories. Women are more inclined towards gaining weight in the current scenario.

What Home-Based Exercises Can Help in Weight Loss?

Let us discuss some home-based exercises that can help lose weight which is fun and can be done every day at home.

1. Squats:

These are well-known forms of exercise that can be done with many modifications. Stand straight with both legs parallel to each other and hands clasped upon each other. Now try to bend the knee and maintain a half-sitting posture like on a chair. One can do it with an average intensity or the dynamic version (faster with music).

2. Kick Movement:

Kicking movement reduces fat accumulation at the side of the hip region and shapes up the thigh muscles. There are various ways to perform kicking exercises. ·

  • Front Kick - Stand straight with the two feet close and parallel to each other. Flex the elbow in front of the chest and do the forward kicking movement starting with any side of the leg. Repeat on the other leg.

  • Side Kick - Stand with the feet close and parallel to each other. Now place the flexed hands in front of the body. Start doing the kick movement to the sides of the body.

  • Backward Kick - Position same as above and the kick movement is to be done in the backward direction with a flexed knee.

3. Quadruped Leg Lift:

In this type of exercise, one should place themselves in the position of four (support the trunk with the hands and knees like an animal). Now, lift the right leg upward with the knee bent to 90 Degrees. Repeat with the other leg. It improves the contour of the buttock muscle and pelvic area, reducing extra fat deposits.

4. V Box or Modified V Box:

It is an exciting form of pilates moves that can be practiced with music. Stand with the legs wide apart, at an angle of 30 to 35 Degrees. Now move forward and place one leg in front, making the shape of the alphabet “V.” Repeat it for the other leg. Do it one leg after the other. In the case of a modified V box, place the leg wide apart. Now move one leg forward and jump back by hoping twice to complete the “V” shape. One can use music and start doing it faster by counting the rhythm.

5. Lunges:

Stand with the legs wide apart. Now place the hands at the side of the trunk. Keep the right leg in front by bending the knee to 90 Degrees while stretching back the other leg. Repeat the same pattern on the other leg as well. The lunges can also be done with side stretches of the legs with hands wide open at the side at 90 Degrees.

6. Marching:

It can be done in the warm-up phase, before initiating all other exercises. This workout can also be done after completing the activities to help you relax. Static marching is done by standing and keeping the balance in one position. Taping foot one after the other is like marching in the count of 1-2;1-2 repeatedly.

7. Static Jogging:

This one is the faster mode of marching that can be done with alternate legs or hopping with both legs at a time.

8. Skipping With a Rope:

Skipping is the most common and the best way to work out. Skipping ropes are easily available in the market. Start with 20 counts, then improve to 30, 50, and so on. But remember to increase the count gradually over a week.

9. Squat With a Hand Raise:

In this type of exercise, take the position of squatting with the elbow flexed in front of the body. Now raise and stretch the right hand and stretch back the leg of the same side while bending the left leg and hand. Repeat on the other side.

10. Scissors:

Lie on a yoga mat and lift both legs with hands placed at the side of the body with palms facing downward placed on the floor. One can support a pillow under the low back area. While extending the legs up towards the ceiling, move the legs forward and backward in an alternate manner, like cutting a piece of cloth with a scissor.

11. Dance Aerobics:

while having a small kid at home, it is challenging to make time for exercises, one can try aerobics with music along with the kids. Kids find music exciting, so they can join the session without creating any disturbance. Enjoy dance aerobics while losing weight and spending time with the children.

12. Plank:

Plank is yet another exercise that needs patience and needs to be done dedicatedly as it can be tiresome for many people. By lying on a yoga mat, hold up the body weight with support on elbows and toes, without allowing the whole body to touch the ground. Maintain this position for a count of 20 at the beginning, and slowly increase the count over time.

What Is the Role of Diet in Weight Maintenance?

  • Along with exercise, a proper diet with a sufficient intake of fiber and protein-rich food is also essential.

  • A minimum of three to five liters of water intake is also necessary to boost the body’s metabolism.

  • Seeds like almonds and walnuts should be consumed frequently to improve the digestive system and muscle properties. It also enhances protein levels in the body.

  • Calculating the daily calorie content can help keep track of the daily calorie intake and help maintain it within the limit.

What Is the Relationship Between Mental Well-Being and Weight Management?

  • In addition to all the requirements mentioned above, having adequate sleep for at least eight hours is mandatory.

  • One can also take a nap in the afternoon for 20 to 25 minutes, which is sufficient to relax the body.

  • Meditating twice daily for at least 15 minutes for each session will keep oneself motivated to work and maintain a healthy life and a healthy body.

  • In addition, a group video workout with friends will also help to motivate and continue a regular regimen, and connecting with friends virtually also helps one feel better.


Maintaining and losing weight does not always require a gym with heavy pieces of equipment. Instead, all it needs is encouragement and determination to achieve the goal. Focussing on a healthy and balanced diet, doing regular exercises, having a good amount of sleep, and sound mental health are essential for weight management.

Frequently Asked Questions


What Are the Weight Management Methods to Follow During Lockdown?

The weight management methods to follow during lockdown include,
- Having breakfast.
- Avoiding restaurants.
- Checking weight often.
- Eating more beans and whole grains.
- Eating home-cooked food.


How to Maintain Strength in Lockdown?

Muscle strength can be maintained by,
- Exercises that can be done without equipment include push-ups, planks, triceps dips, lunges, squats, calf raises, and situps.
- Exercise with dumbbells and resistance bands.
- Try lifting bricks, full water bottles, or any other heavy appliance.


What Are the Exercises to Do During Lockdown?

Yoga, planks, skipping, on-the-spot jogging, and stair climbing are all acceptable forms of exercise. Exercise improves sleep quality and releases endorphins, which are crucial in times of schedule disruption. Additionally, it is the proven method for preventing weight gain.


How to Build Muscle From Home During Lockdown?

Bodyweight exercises like push-ups, lunges, squats, and planks can build muscle at home. These exercises require no equipment. In addition, strengthening and resistance exercises help to build muscles.


How to Manage a Weight Pandemic?

- Track your dietary intake.
- Use a fitness tracker to monitor the calories.
- Consume fewer calories.
- Do regular physical exercises.


What Are the Methods to Quarantine Without Losing Muscle?

Muscle atrophy (muscle loss) results from reduced activity levels. Protein serves as the foundation for muscles. Aim for 1.6 to 2.0 g of protein per kilogram of body weight.


How to Maintain Muscle Without Working Out?

- Heavy lifting is not necessary to develop muscle but can support muscle strength.
- Consume a lot of protein.


What Is the Best Way to Maintain Muscle Without Lifting Weights?

- Stay active.
- Improve body weight movements to make them more difficult.
- Train bodyweight exercises more frequently.
- Slow and speed up the exercises.
- Do not reduce calories too much.
- Keep protein intake high.


What Is the Workout Routine at the Gym During Lockdown?

It is crucial to avoid spending a lot of time around the gym. In addition to wearing a mask, washing hands, using hand sanitizer, and wiping down all equipment before and after use. Also, maintain social distancing.


How to Workout Without Going to the Gym?

Despite its many advantages, walking is the least popular form of exercise. Climbing stairs, bodyweight exercises, wall sits, couch potato exercises, home boxing, dancing, yoga, and other exercises can be done without a gym.


What Is the Best Way to Train Legs in Lockdown?

- Squat.
- Leg raises.
- Single leg calf raises.
- Pistol squats.
- Squat jumps.
- High knee toe taps.
- Wall sits.


What Are Your Chances of Regaining Lost Muscle Mass?

Include physical activity in your daily routine. At least three days per week should be set aside for exercise. In addition, high-intensity isolation exercises and more all-encompassing training sessions should be altered. According to the Physical Activity Guidelines for Americans, strengthening exercises should be performed at least three times per week.


What Is the Amount of Muscle You Lose on Bed Rest?

Up to 40 percent of muscle strength may be lost during the first week of immobilization. In addition, studies on the effect of bed rest have shown that the antigravity muscle groups, such as the soleus, back extensors, and quadriceps musculature, show atrophy.


What Is the Minimum Amount of Time for Exercising?

Aim for at least 30 minutes of moderate physical activity each day as a general objective.  Keep certain goals to reduce weight, and the risk of metabolic issues increases with the number of hours spent sitting each day.


How to Stay Fit Mentally During Lockdown?

To stay mentally fit during lockdown the following measures can be taken:
- Stay busy and have a regular schedule. 
- Avoid negative thoughts or emotions by listening to music, reading, and watching an entertaining program on television. 
- Indulge in old hobbies like gardening or stitching, painting, and rediscovering them. 
- Drink plenty of fluids and eat well.
- Incorporate physical activity into the daily routine like simple indoor exercises.
- In case of anxiety, practice breathing exercises for a few minutes. 
- Stay connected with family and friends to avoid feeling lonely or sad.
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Shakti Mishra
Shakti Mishra



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