10 at-home exercises for beginners



Exercising is something that has been on your agenda for a while but if you believe that a gym is your only rescue, you are highly mistaken. Flabs are quite annoying, what's even worst is if you do not do anything about it. Agreed that, social distancing norms are still in place, but that’s still no excuse to not work out.

You can be as fit as any other person next door. Of course, that means a lot of hard work but once you have a destined place that works as your workout motivator, the next thing you know, you would have melted those unwanted pounds.

At-home workouts for beginners are easy to do and something that will deem fit for your training goals. Enjoy while you do these exercises as mentioned below.

These exercises will get your heart pumping, give strength to weak spots, and ensure proper blood flow. If you are now as excited as we are, stay with us till the end and keep going. Check this out.

1. Warm-up Exercises

Before you start any sort of workout, preparing your body for some high-intensity workout is really important. For that, you need to warm up your muscles. Start slow, before you move onto your next challenge.

Start with marching and then move onto doing jump jacks. Do at least 30 jumping jacks. Move onto squats then. With your legs wide apart and feet facing forward, engage your core, and sit straight. Lower down your hips. Stay in this position for at least 20 seconds.

Then move onto side lunges as this gives stamina to your lower body. Stand with your legs apart. Press your right foot down, put your body pressure on it. Do the same on the other side as well.

Warm-up your triceps as well. Open your hands and make them stay parallel to the floor. Face your palms downwards and keep them straight. Move them in the backward direction and then do the same on the front.

These are some warm-up exercises to add to your routine. You can add some more like jogging leg lifts, jumping, etc. Try to spend at least 10 minutes on these.

2. Upper Body Workout At Home

a. Push-Ups

The word might sound scary but since you are beginner, the way you would do it is a whole lot different.

1. Choose a wall and with your feet apart, stand a bit away from the wall.

2. Place your palms on it and lean forward in the standing position. Make sure the distance is correct.

3. Inhale as you go forward with your elbows bend and come up slowly from the wall, in the same position. Do this at least 20 times.

b. Dips

1. Take a chair, sit on it, and hold the edges of the seat.

2. Push your buttocks ahead till you have left the seat and try to put pressure on your arms. Bend your elbows and try to reach the floor with your buttocks in a straight position.

3. Do 10 of these.

c. Dead Lifts

1. This gym classic exercise can be done at home and all you need are dumbbells or a bag with loads of shoes. Basically, it needs to have weight.

2. Stand with your feet apart, knees bent a little. Keep your back straight and go downwards, holding the heavyweight object in front of you, towards the floor. Go low and then raise up. Follow this for 20 times.

d. Jump Squats

1. Stand with your feet apart and do the regular squat first as you engage your core.

2. All you need to do is jump while still being in this position.

3. While landing, lower your body in squat position again and make sure your entire feet touch the ground. Try to balance your body while you do so.

4. Do this 10 times.

3. Lower Body Workout

a. Elbow Plank

1. Take a mat and kneel down. Engage your elbows and place them on the mat.

2. As you engage your core, lift yourself from above the ground. Place the toes on the floor as you do so.

3. Keep your upper body parallel to the ground. Ensure you be in this position for as long as you can.

b. Side Plank

1. Be on the right side and extend your legs. Make sure your elbow is in line with your shoulder and your head with your spine. Align your left hand with the left side.

2. Now, engage your muscles and lift yourself up from the mat. Your upper body is parallel to the front. No bending and be in the position. Relax after several breaths and do the same on the other side.

c. Forward Lunges

1. Get ready to take the plunge with forward lunges. Stand with your legs apart and then engage your core.

2. Keep your hands on your waist and take a big step with your right leg as you bend both your legs from the knee. Do this till it reaches the floor.

3. Your lower body is parallel to the floor. Ensure your knee does not go ahead of the right toe. If your body is flexible, try to tap the knee while putting pressure on the right heel.

4. With the same pressure, go back to the initial position. Do the same on the other side.

d. Hip Raise

a. Lie straight on the mat and then bend your knees. Lay flat on the floor. Now place your arms on the side at a 45-degree angle towards the ceiling.

2. Tuck your tummy in and hold it, basically tighten your core. Squeeze in your glutes and rise from your hips. Your body will form a straight line from the shoulders to your knees.

3. Be in this position for five seconds while you squeeze the glutes. Then come back to the original position.

4. Do this at least 10 times.

Overall body workout

a. Foldable elliptical

While we all have a limitation of space, we can still bank on certain gym equipment that lets you work your body and enhance your overall strength. Foldable elliptical machines do not take up a huge space and have a compact design that can be fit anywhere.

With lots of options available, this is another best at-home equipment you can lay your hands on.

Cool Down

To release yourself from the strenuous workout, you need to cool down your body by performing some mild exercises, that will lower your heart rate and reduce the stress on your muscles.

To do so, do light jogging or just walk. Then stretch your upper body by interlacing your fingers and pressing your palms towards the ceiling. Give your back some stretch.

Stretch your sides by being in the same position and do the same on the front as well.

Lay down and press your knees against your chest to cool down. Hold every position for a few seconds.

Stretch your hands by keeping your right hand straight and taking the left one and entwining both of them. Do this on the other side as well.

Stretch your back by being in the squat position and stretch your hands from your knees.

We hope that this post finally pushes you to work out and let you achieve your weight goals. Keep yourself hydrated during this and stay strong!

Post a comment

0 Comments