Training

Easy Exercises For Beginners | 5 Simple Exercises To Do At Home

If you are new to fitness and just decided to start working out at home, things can seem rather confusing. Here you’ll find a few at home exercises that require little or no equipment.

Once you get comfortable with the exercises try completing them back to back or with a short 20 second rest. Repeat as many times as possible. The more often you do the moves the stronger and fitter you’ll become making the exercises appear easier.

Make sure to warm-up before hand – try performing just a couple of each exercise to get your heart rate up and activate the muscles needed for the workout!

 

Exercise #1: Push Ups

This is a great exercise for targeting the upper body, especially the chest and triceps.

Not everyone can support their full body weight at first, and that’s OK. This variation will help lighten your load so you can effectively develop your upper body strength.

push ups

 

Table Top version 

 

Start on your hands and knees in table top position. With your arms straight, your shoulders should be over your wrists and your hips should be over your knees.

Bend your elbows and lower your upper body slowly to the ground. When your nose reaches the floor, press up with your arms and return to the starting position.

Repeat 10-15 times or as many as you can manage.

 

Push-Up on Knees 

 

By putting some of your weight on your knees, you’ll be able to safely and effectively perform this beginner-friendly modification.

Begin on your hands and knees in a modified plank position. Your arms should be straight, with your shoulders above your wrists.

Rest your knees on the ground (preferably with a towel or mat beneath them), legs together, with your feet suspended in the air. Slowly bend your elbows and lower your chest to the floor, while maintaining a straight line from the crown of your head to your knees. Next, press upwards, engaging your chest and core.

Repeat: 10-15 times or as many as you can manage.

 

Exercise #2: Squat

Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and even sneakily strengthens the core. Squats may help improve balance and coordination, as well as bone density.

Stand with feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles.

squat

Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It’s important to maintain a neutral spine throughout the movement.

From here bend at the knees and begin lowering yourself down unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.

While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.

Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels.

Repeat: 10-15 times or as many as you can manage.

 

Exercise #3: Static Lunges

Static lunges are great for working all the major muscles of the hips, glutes and thighs!

Sometimes balancing can be an issue here but if you do struggle you can try this move while holding onto a chair or wall.

alternating lunges abby pell

Stand with right foot forward, left foot back about 3 feet apart.

Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.

Keep the torso straight and abs in as you push through the front heel and back to starting position.

Repeat: 10-15 times or as many as you can manage.

 

Exercise #4: Tricep Dips

This exercise targets the back of your arms (bingo wings). In order to complete this exercise you will require an elevated, sturdy and flat surface i.e. bench, chair or step.

tricep dips

Start with your back towards the bench, arms straight at your side, lower yourself down enough to place your hands behind your body about shoulder width apart, hold onto the bench with your knuckles facing forward.

Move your feet so that your legs are at a 90 degree angle in front of you.

From the position bend at the elbow and lower yourself down until your arms are at a 90 degree angle. Once here push yourself back up to the starting position.

Repeat: 10-15 times or as many as you can manage.

 

Exercise #5: Plank

Planking is a simple but effective bodyweight exercise. Holding the body develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.

plank

Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.

Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

Cool-down stretches

Loosen up your muscles by stretching after every workout! This will also promote quicker muscle recovery.

Hamstring stretcheshamstring stretches

Hip openers, side stretches, quad stretches

cool down stretches

 

Take Home Message

Starting your fitness journey doesn’t have to be as daunting as it seems in your head.

Begin with these simple exercises before building up your confidence to practice with different variations and creating your own mini workouts.

 

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