This Movement Control Order (MCO) period has created many home chefs who are learning to make delicious food.

Unfortunately, this period is also when every one who is stuck at home getting lesser physical activity than usual.

From the Health Ministry to the memesters, quite a number of people have warned us against getting complacent about gaining weight as it could lead to other health complications.


But the problem is: we can't hit the gym! We understand your concerns. If you're so used to going to the gym to get your weekly doses of exercise, it may be hard to get used to getting physical without all those equipment .

That is why we reached out to the folks from Daily Muscle to show us some movements you could do at home, using the things you already have, to stay healthy.

Two-time SEA Games triathlon gold medallist turned fitness instructor Kimbeley Yap showed us some creative ways of using everyday items to up the exercise game.

Even if you're not a gym rat and wish to get healthier, you can try these!

1) Squats

The best part about it is that you can adjust how high or low you're going to do as well as up the intensity based on your fitness level.

In this video, Yap shows the correct way of doing a squat and what you can do to make it more challenging as you get stronger.

2) Push-ups

Who else hates doing push-ups, raise your hands! It's definitely not an easy move, especially if you're new to the fitness world, but that doesn't mean you can't master it with enough practice.

Here, Yap shows us how to use your sofa for push-ups. Posture is important for this (any moves, really) so pay close attention.

You can even do this every time you move from your sofa to go get some water or when you go on a toilet break. Why just walk away when you can do some push-ups and then walk away?

3) V-sit Crunch with Mop

This move may look easy enough and it also helps clean at least a portion of your floor, but boy, was it hard.

Just finding the balance was a little difficult but surprisingly, the mop helped. The move was even harder without the mop.

Our abs were on fire but that also means stronger and nicer abs in the future, so totally worth it!

4) Backpack row

Honestly, we never thought it was possible to do rows without dumbbells or kettlebells, but Yap proved us wrong!

Just fill a backpack with as many things as you can comfortably handle - we tried with books - and do your rows!

The best part about this is, you can just keep filling your bag with things to add weight as you get stronger. Just make sure you know the max weight your bag can support so you don't end up tearing it lah.

5) Hamstring Curls with Towel

We confess: our hamstrings cried when we tried this. We're pretty sure we felt tears instead of sweat at the back of our legs.

But we couldn't stop looking at how awesome Yap's legs looked and wanted to have such strong and pretty limbs too, so we will perservere.

If you too want gorgeous legs and glutes, struggle through this move. We promise, it gets easier as you get stronger.

Also, that's another part of your floor you would have cleaned. Two in one benefit!

Stay Fit Even at Home

We can't stress enough the importance of taking care of your health, both physical and metal.

It helps keep your weight at a healthy level, reduce the risk of diseases such as heart disease and diabetes, improve your mental health and more.

In this trying times, it's really important for us to focus on things that matter. If you find it difficult to get into a fitness routine on your own, get your friends and family to join you.


Video calls makes this much easier even if you live on your own. There are also plenty of YouTube fitness videos you could follow.

If you can't think of anyone to exercise with or lack motivation, Daily Muscle, the gym that helped us with the videos even has live workout sessions that you can join where you get instructors and friends to get fit with.