11 Easy Exercises For Beginners with Warm Up

MOST VIEWED POPULAR POST RESENT POST

Easy exercises for beginners ….YES!!! 

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better. If you are reading this article, I am sure you have decided to start exercising. Congratulations! You took the first step.

The first step is always the toughest so here is the list of some easy exercises for the beginners to start exercising and always remember you are not alone we all start one day and this is your one day.

Jumping jack

Jumping jacks work muscles throughout your arms, legs and core. As an added benefit, they also boost cardio health.

Step by step guidance

  1. Stand upright with your legs together, arms at your sides.
  2. Bend your knees slightly, and jump into the air. 
  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. 
  4. Jump back to starting position.
  5. Repeat the above steps.

Walkout

The walkout improves total core strength through an entire range of motion. The movement also improves flexibility and upper body strength, particularly in the shoulders.

Step by step guidance

  •  Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet.
  •  Shift weight onto your hands and begin to walk them forward. Brace your core, squeeze your glutes, and keep a flat back as you walk.
  • Walkout until your hands are beneath your head. Your body should form a straight line from your shoulders to your feet. Reverse direction back to starting position.

Alternative shoulder tap plank

The plank shoulder taps trains and strengthens your core, glutes, arms, wrists and shoulders. This exercise helps to reduce lower back pain, improves your posture and flexibility, and tightens your midsection.

Step by step guidance

  •  start in a plank position with your wrists under your shoulders and your feet hip-width apart.
  •  touch your left shoulder with your right hand and return to plank position.
  • touch your right shoulder with your left hand and continue alternating sides until the set is complete.

Plank

The plank strengthens the abdominals, back and shoulders. Muscles involved in the front plank include Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominis.

Step by step guidance

  •  Position your elbows directly beneath your shoulders.
  • Make and maintain a straight body line from head to heels.
  • Squeeze your butt and the fronts of your thighs.
  • Brace your abs like you’re going to take a punch.
  • Advance the exercise.

Crunches

It involves the entire abs, but primarily it works the rectus abdominis muscle and also works the obliques. It allows both building six-pack abs and tightening the belly. Crunches use the exerciser’s body weight to tone muscle and are recommended as a low-cost exercise that can be performed at home.

  1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
  2. Exhale and lift your upper body, keeping your head and neck relaxed.
  3. Inhale and return to the starting position.

 Incline Push-ups

The incline pushes up engages the shoulders (deltoid), arms (triceps) as well a long list of muscles throughout the abs, back, hips, and legs that act as stabilizers and prevent any sagging or arching of the spinal column during the movement.

The basic incline pushes up is done using a bench, table, or another solid surface that is about 3 feet high. Here’s how to do this style correctly:

Step by step guidance

  1. Stand facing the bench, table, or the edge of a bed.
  2. Place your hands on the edge of the bench just slightly wider than shoulder-width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
  3. Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
  4. Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
  5. Keep going with slow, steady repetitions.

 Squats

The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise.

Step by step guidance

  • Stand straight with feet hip-width apart.
  • Tighten your stomach muscles.
  • Lower down, as if sitting in an invisible chair.
  • Straighten your legs to lift back up.
  • Repeat the movement.

 Skaters

Skaters are a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes.

Step by step guidance

  •  Start with your legs slightly wider than shoulder-distance apart and arms at the sides.
  •  Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
  •  Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

 Toe touches

Stretching out your lower back and hamstrings via toe touches also helps to boost circulation, meaning that post-exercise repair is speedier and more efficient, and the more blood and oxygen you get to your joints, the better for long term mobility and well as short term gains (and preventing falls).

Step by step guidance

  •  Start on back with legs long-reaching towards the ceiling.
  • Bring head, neck, and shoulders off the mat and reach arms up towards the feet. Return to the tips of the shoulders and repeat.

*Targets: core, back

 Mountain climber

Mountain Climbers are a killer exercise that gets your heart rate up fast while also firing nearly every muscle group in the body—deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors. It’s truly a full-body workout.

Step by step guidance

  1. Get into a plank position.
  2.  Pull one knee up and in toward your midsection.
  3. Repeat the action with your other knee.
  4. Continue alternating the movement with both knees.

 Lunges

The primary muscles targeted when you do lunges include the quadriceps in your thighs and the glutes in your hips and butt. The hamstring and calf muscles in your legs, your abdominal muscles and your back muscles act as stabilizers during this exercise.

Step by step guidance

  1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
  2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
  3. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
  4. Keep the weight in your heels as you push back up to the starting position.

 

Leave a Reply

Your email address will not be published. Required fields are marked *