If you are looking for a training routine that will help you change your level of fitness but have no idea how to start, then these are the 5 simple exercises to do at home for beginners.
The first step is always the toughest, you will need a new routine and stay motivated to follow it. However, when you are consistent, you will definitely get the results. Before starting your fitness routine, remember, to keep in check your health and body. For example: do not exercise when you are unwell or suddenly start feeling sharp pain during exercise.
Also do not exercise after alcohol or heavy meals and drink lots of water after (not during) exercise. Nevertheless, some basic things that you might need are good comfortable clothes and footwear, focus and commitment with no excuses and you are ready to begin. So here are the Simple Exercises To Do At Home For Beginners.
Running or jogging:
Running or jogging is a type of cardio training where you incorporate your heart and lungs. It is a great way to reduce weight as well as to make your heart and lungs fit. You can do it every day. You can start with a normal walk on a 500m- 1km route. Not worrying about time at first, simply try to cover the distance and get in a habit of walking. This will make you fitter and help burn fat.
Later on, you can start with brisk walking and try to reduce your time taken to cover the distance. After doing this exercise for a couple of weeks, you can start to jog. Jog for 30 seconds and then complete your walk. Later on, you can increase both the time and the distance keeping in mind how much you can push your body but take it slow and steady.
Squats work for your entire body, especially for abs and back. Though it might not look like it but it is a great way to burn extra calories. You might feel some pain in your legs the next day, taking a step or walking up a stair but it is actually a good sign! It means you have worked your muscles and they will develop.
Start this exercise standing straight keeping your feet hip-width apart, slightly in front of your shoulder. Bend your knees as you breathe in until your upper legs are parallel to the ground. Then push back through your heels to starting position while breathing out. Ensure that you are looking straight ahead.
Crunches work well for abdominal muscles and very good if you are aiming to get six-packs. Start with laying down on your back, bending your knees. Put your arms across your chest. Then start lifting up your head along with the shoulders off the floor, towards the knees.
Make sure that your lower back is in contact with the floor. Return to the starting position slowly, maintaining the contraction. Repeat this for as long as you can, in the beginning. Later on increase these raps.
Planks might seem a simple exercise but very great to engage the core. Start this exercise lying with your face down. Then lift your body, keeping only the forearms and toes on the floor. Your elbows should be under your shoulder while forearms facing forward.
Maintain this position while keeping your body straight. Keep a timer with you and put it on 10 seconds limit. Maintain the posture till the timer goes off. Later on, with more practice, you can increase this time to 30, 40, 60 seconds.
Lunges are the exercise that is good for strengthening your hamstrings (back of the knee), quadriceps, gluteal muscles (hips), and overall fitness, making you more athletic. You should do lunges at least 2 to 3 times a week. Start this exercise, standing straight then put forward your one foot bending your knees to 90 degrees.
Let your shoulders sink down towards hips. Return to your original position and repeat with another leg. Make sure to keep your back straight.
These “5 simple exercises to do at home for beginners” can help you not only to stay healthy but also to keep you in shape. They comprise both cardiovascular training, which are good for your heart and lungs as well as strength training, which are good for building muscle mass, strength and endurance. These exercises use little to no equipment. Hence, easy for anyone to do at home.
Credit: Madhuri Verma.
Also, read: Top 10 Health and Fitness Tips For Men & Women