As we are spending more time indoors in the wake of COVID-19, a lot of unexpected issues have started to arise. Today, this quarantine series post addresses the problems we might be facing with our partner as a result of an unhealthy lifestyle and close, cramped quarters. Most of us are quarantined with our spouse, and a common question of concern is how to deal with intimacy issues and maintain a healthy relationship with your partner during these challenging times.
Now that gyms are closed, taking up a home workout routine can significantly help you stay physically fit, leading to a boost in self-esteem. Being confident and healthy with a positive outlook in life can affect your relationship with others, particularly your spouse.
Exercise Selection
Here are a few easy home exercises that you can perform while quarantined.
Planks
Planks can help you strengthen your lower back muscles and tighten up your abs.
To do a plank, place your elbows on the floor under your shoulders and extend your legs back, supporting your weight on your elbows and toes. Keep your shoulders relaxed and draw in your belly towards your spine. Stay in this position for up to 20-30 seconds. Repeat as desired.
T-bar Push-ups
Push-ups are meant to strengthen and tone up your upper body and core.
To do a T-bar push-up, start with a high plank position with your weight supported on your knees or toes and do a standard push-up. While at the top of the movement, rotate your body to the right side and lift your left arm straight up in the air, turning your head simultaneously as you move your arm. Hold for 3 seconds and then return to the starting position. Repeat on the other side.
Jumping Squats
Nothing can strengthen your hip muscles like a jumping squat, and we all know how vital hip health is to avoiding intimacy issues. 😉
To do a jumping squat, stand with your feet placed directly under your hip and shoulders. Slowly dip down into a squatting position with your hips extending backward and knees forward over your toes as you drop down. At this point, quickly lift your feet off the ground, starting from the heels, in the form of a jump. Keep your knees relaxed in order to land back in the starting position.
Lunges
Lunges are an easy home exercise if you want a toned-up bottom and strong legs.
Step forward with your right leg in a standing position and then lower your left knee onto the ground, extending it as far apart as possible. Now pull your body up without lifting your feet off the ground. Switch legs for the next rep.
Step-ups
The step-up is an excellent exercise to tone-up and strengthen your thighs.
To do a step-up, stand about half a meter apart from a bench or a platform. Place your right foot onto it and then step up so that you are standing on the bench with both feet. Now reverse the movement so that you are back on the floor. Repeat the same with the other leg. An advanced maneuver would be to drive your knee to hip-height with the second leg before stepping back down to the floor – it should be a fluid motion from the floor to knee drive and back to the floor.
Bicycle Crunch
After performing exercises to tone up all major muscles, a special focus on abs can nicely round everything up.
To perform a bicycle crunch, lie on your back and bring up your legs in a tabletop position. Put your hands behind your head and bend in order to bring your right elbows close to your left knee while you simultaneously straighten your right leg. Repeat on the other side.
Stay Healthy, Stay Happy
Both physical and emotional health plays an important role when it comes to an intimate relationship. Working out can significantly boost the level of several neurotransmitters in the brain, which leads to a better mood and self-image and, in turn, better intimacy. Use a combination of the fitness tips here, proper nutrition, and a healthy lifestyle during quarantine to help avoid intimacy issues with your partner or spouse.
Tags: covid-19, mental health, quarantine, relationships
