Workout for beginners at home

As a beginner, there are workouts you can easily cope with and this particular blog post will be discussing some workouts for beginners at home.

So, if you have been considering starting with your workouts but didn’t know which ones to start with, this content is for you.

After going through the different workouts will have outlined the ones that will suit you as a beginner, you will have the best idea of how to get started and also get better with your home workouts.

Remember workouts at home can be carried out with or without equipment, and will still be effective if you are committed to getting the best results from it.

Whether the workout is for weight loss or for you to keep fit, do it consistently and effectively to get results.

Workout for beginners at home 

So, let’s discuss the different workouts for beginners that can be done at home

  1. Bridge

Activate the core and backside of your body with a bridge. This is a great exercise to use for warmup.

Bridge
Bridge

How to carry it out

  • Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
  • Pushing through your feet and bracing your core, raise your bottom off the ground till your hips are fully extended, squeezing your glutes at the top.
  • Slowly return to the starting position and repeat.
  1. Chair squat

Squat to strengthen your legs and core, which will make your daily movements easier. Starting with a chair underneath you will help you master proper form.

Chair squat
Chair squat

How to carry it out

  • Stand in front of the chair with your feet shoulder-width apart, and your toes pointed slightly out.
  • Hinging at your hips and bending your knees, lower back, and down until your bottom touches the chair, allowing your arms to extend out in front of you.
  • Push up through your heels and return to the starting position.
  1. Knee push up

Muscles worked on: Chest, Abs, shoulders, arms

Knee push up
Knee push up

How to carry it out

  • Place the knees on the floor, the hands below the shoulders, and cross your feet.
  • Keep your back straight, and start bending the elbows till your chest is almost touching the floor.
  • Pause and push back to the starting position.
  • Repeat until the set is complete.

Knee push-ups strengthen the core, increase metabolic rate and reduce bone loss. You can add knee push-ups to an upper-body warm-up routine to prepare your muscles for strength training.

  1. Single-leg stand

The exercise works the abdominal muscles.

Single-leg stand
Single-leg stand

How to carry it out

  • Begin with the feet together or no more than 3 inches (in) apart.
  • Bend the knees slightly and lift one leg 3–6 in off the floor.
  • Hold this position for 10–15 seconds and return the foot to the floor.
  • Repeat for the opposite leg.
  1. Dancing to music

As simple as it sounds, dancing to music is one of the best workouts for you as a beginner because it also helps burn calories and as well means you have fun at the same time.

You can dance to your favorite songs with different dance styles as a way of exercising your body.

Dancing to music
Dancing to music
  1. Arm circles

You can perform arm circles while sitting or standing, making them ideal for all skill levels.

Arm circles
Arm circles

How to carry it out

  • Rotate the arms in a circular motion, both clockwise and counterclockwise. The movement may resemble a butterfly or backstroke.
  • If a person has limited mobility in their arms, they can extend their arms to their sides and draw small circles.
  1. Air squats

Air squats work the thigh muscles, hamstrings, quadriceps, and glutes. Since good balance is required, they are an excellent way to engage the core muscles as well.

Air squats
Air squats

How to carry it out

  • Keep feet at shoulder width apart and pointed straight ahead.
  • When squatting, the hips will move down and back.
  • The lumbar curve should be maintained, and heels should stay flat on the floor the entire time.
  • In air squats, the hips will descend lower than the knees.
  1. Press-up
Press-up
Press-up

How to carry it out

  • Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes.
  • Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s on rep.
  • You can repeat as many times as you want

This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints.

  1. Plank
Plank
Plank

How to carry it out

  • Get in a press-up position, but rest on your forearms instead of your hands.
  • Make sure your back is straight and tense your abs and glutes.
  • Hold without allowing your hips to sag.

Planks are perfect for working your core in a way that keeps you injury-free and builds the flat six-pack you are after.

  1. Stair climbs

You can include stairs climbing into your workout by going up and down the stairs several times. Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.

Stair climbs
Stair climbs
  1. Side plank
Side plank
Side plank

How to carry it out

  • Lie on your left side with your legs straight and prop yourself onto your elbow.
  • Brace your core and raise your hips until your body forms a straight line.
  • Hold this position while breathing deeply.
  • Roll over and repeat on the other side.

The exercise is excellent for targeting a small muscle in your lower back, the quadratus lumborum.

  1. Wall squat

Wall squats can help you learn to focus on your form and increase your stamina.

Wall squat
Wall squat

How to carry it out

  • Press your back flat against a wall.
  • Press your feet firmly into the floor, shoulder-width apart, about 2 feet in front of the wall.
  • Bend your knees until they’re at a 90-degree angle.
  • Keep your back pressed into the wall.
  • Hold this position for up to 1 minute at a time.
  • Slowly return to the starting position.

Conclusion

The different workout exercises listed here can help you begin your journey to exercising regularly.

Remember your workouts can only be effective if you are consistent and committed. So, before you start make sure you are all out for the exercises in order for you to get the full benefits of the exercises.  You can also work with an online coach if you think it necessary.

If you have any health condition that does not require strenuous activities ensure you discuss it with your doctor before starting out with the exercises.

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