6 Easy Exercise for Beginners
No matter your age or fitness level, it's always a good idea to begin an exercise routine. However, if you're new to working out, it's easy to get intimidated by all those sweaty people pumping iron at the gym, or you're not ready to make that kind of commitment quite yet.
No worries! There are plenty of low-impact exercises you can do at home with little or no equipment, and they help you get in shape and get started on the path to fitness. Just get a large exercise mat ready and follow these simple exercises.
1- Squats: This basic exercise tones your butt and legs. To do a squat, stand with feet shoulder-width apart, then bend your knees and lower your body as if you're going to sit in a chair. Keep your back straight, and don't let your knees go past your toes. Pause at the bottom of the squat, then slowly return to the starting position. Do 10-15 repetitions.
2- Planks: This exercise targets your core muscles and is a great way to start your day or as a finisher to a workout. Start by lying face down on the floor with your elbows bent and directly under your shoulders. Next, push off the floor, raising yourself up onto your toes and forearms so that your body is in a straight line from head to feet. Hold for 30-60 seconds, then rest and repeat 2-3 times.
3- Lunges: This exercise tones your butt, thighs, and abs. To make a lunge, stand with feet hip-width apart, step forward with one foot and lower your body until both knees are bent at about a 90-degree angle. Make sure your front knee does not go over your toes. Keep your back straight and core engaged. Pause for a few seconds, then return to the starting position. Alternate legs and do 10-15 repetitions per leg.
4 - Donkey Kick: This exercise works your butt and thighs. Start on all fours keeping your hands directly below your shoulders and knees hip-width apart. Extend and lift one leg behind you as high as possible, keeping your core engaged. Hold for a few seconds, then lower to the starting position. Repeat 10-15 times before switching legs.
5- Superman: This exercise targets your back, glutes, and hamstrings. Lie face down on the floor with arms and legs extended. Simultaneously lift your arms and legs a few inches off the ground and hold for 5-10 seconds. Repeat 10-12 times.
6- Burpees: This full-body exercise tones your arms, chest, legs, and butt. Start in a standing position, then squat down and place your hands on the floor in front of you. Jump your feet back to a pushup position, do one pushup, then jump your feet back up to your hands and stand up. That's one rep. Do 10-15 reps.
Do these exercises 2-3 times a week and then build up a daily routine. Soon you'll see a noticeable difference in your strength, energy, and overall fitness level.