Your Cart is Currently Empty
Regular exercise is very good for health and helps you lose weight, maintain body balance, look more toned and trim. It also enables you to cope with cancer and other chronic diseases like diabetes, arthritis, and asthma. Therefore, everyone should exercise regularly.
You know that the easiest part of the exercise is the decision to do it. However, continuing it regularly requires a lot of determination and discipline. Therefore, many beginners give up on workouts at the beginning because they lose motivation. But don’t worry! If you are a beginner and want to start exercising regularly without losing motivation, this article is for you. Here, we will tell you eight beginner-friendly exercises that will keep you engaged and provide tremendous health benefits as well.
You wanna’ know these engaging exercises, don’t you? Without further delay, let us show you these outstanding exercises to kick-start your journey to become stronger.
Gather your Workout Equipment:
You will need the following equipments for the exercises given below
- Exercise mats
- Weighted dumbbells
Exercises for Beginners:
Squats are one of the best exercises for beginners that significantly engage the lower body, quadriceps, and glutes. It also engages the core and helps to stabilize the body movement. This exercise involves various muscle movements simultaneously and boosts anabolic hormone production. Furthermore, it strengthens bones, tendons, and ligaments that prevent ankle and knee injuries.
Here is how to perform squats step-by-step.
- Stand up straight with your feet slightly wider than shoulder width, keep your chest up.
- Look straight ahead and bend at your knees and hips until your thighs are parallel to the ground and keep your knees over your ankles.
- Pause a second, press onto your heels, and push your legs to return to the standing position.
- Set a timer for 10 minutes and do 20 reps every minute on the minute. Total of 10 sets of 20 air squats.
A very effective exercise that can benefit multiple muscle groups at one time. It is particularly valuable for upper body strength and works on biceps, triceps, shoulders, and spine. If you perform it properly, it can also engage your lower back and core. Further, it also enhances cardiovascular health and helps the heart deliver oxygen-rich blood to muscles. Additional benefits are it can improve your posture, and strengthen the lower back and shoulder to help prevent injuries.
See below on how to perform the push up.
- Go down on your hands and feet and place your hands slightly wider than your shoulder.
- Straighten your legs and arms into the plank position. Lower your body until your chest is close enough to touch the ground.
- Pause for a second, and then push yourself back up.
- Set a timer for 10 minutes and do 20 reps every minute on the minute. Total of 10 sets of 20 push ups.
It’s a fantastic mobility exercise that empowers you to work through a full range of motion that benefits different muscle groups. It is very good for core muscles as your obliques and abs work together to lift and twist the dumbbell. Its primary target is oblique and abdominal muscles, but it can also work your shoulder, back, and glutes.
Let us see how to do dumbbell wood-chop.
- Stand straight with your feet shoulder-width apart and crouch until your thighs are parallel to the ground, keeping your back straight.
- Hold the dumbbell with both hands.
- Lift the weight by twisting your torso to the side with straight arms. After lifting, stand up and move your torso, so you end up facing the dumbbell.
- Rise on your toes as you lift and twist.
Glute training is beneficial for increasing posterior chain length, performance, and power. It targets your glute muscles to hold your body upright. When you spend your whole day sitting in the chair, your glutes and hip flexors can become short and weak. Therefore, a glute bridge is good for strengthening the hip flexors. Its primary target is butt muscles, but it also does an excellent job for core stabilizers, transversus abdominis, and multifidus muscles. Further, it also helps in spine erection that improves the posture and helps lower back pain.
Let us see how you can perform glute bridges.
- Lie on the ground with face-up and knees bent, arm at the side, and feet flat on the floor.
- Tighten your buttock and abdominal pushing your back into the ground.
- Lift your hips until your shoulder, knees, and hips form a straight line.
- Hold for 20 to 30 seconds and return to the starting position.
- Repeat this exercise practically 20-30 times daily.
Nowadays, when there are various exercises available, it can be difficult for beginners to choose the one that can most benefit their body and keep them engaged throughout the journey. We are very familiar with performance in the gym. These four engaging exercises are great for beginners and will provide a good foundation to start from.
If you are having any difficulty choosing the right exercises for yourself, feel free to contact us for help!