May 25, 2022

Easy Home Workout for Beginners

Getting into shape is a challenging task. Moreover, starting work out at home seems a tedious job. But believe me, starting workout at home is not that difficult. You just have to start exercise with your body weight nothing else. No extra equipment required and it will be a great jumping point. When you executed it properly your body weight will save a lot on your pocket.

Being a beginner you always have a question in your mind what if I don’t do it correctly. The answer of this question is “Practice makes the man perfect”. Just get excel in your moves. When you will do the movement correctly and under control without any equipment you would end up driving the correct muscles to exercise. At the end you will be less vulnerable to injuries.

For a great beginner routine, you have to be consistent in your efforts.

What you need?

  • Choose a time according to your schedule for the exercise.
  • Try to start the workout daily on the same time.
  • Wear comfort clothes.
  • An exercise mat.
  • Tune in your favorite music.
  • Do not eat 1 hour prior to the exercise.
  • Complete 2 sets of 15 to 20 reps of each exercise in circuit fashion.
  • Take one minute of rest after completing the four exercises.

Let’s find out the workout list that you can add into your favourite home workout routine. Do not forget it’s only you who can take charge of your life to make a difference in your living.

Now when you’re ready to meet the new you in few weeks. Let’s explore what are the easy home workouts.

  1. Bridge Pose
  2. Forward Lunges
  3. Knee Push up
  4. Bicycle Crunches
  5. Chair Squats

Bridge Pose-  Bridge pose is the effective way to strengthen your back, legs, ankle and glutes. Although this pose is mainly taken from the yoga poses. It is a called Setu Bandasna. It stimulates the thyroid gland and abdominal muscles. It also stretches stomach muscles and melts the fat.

Technique

  • Comfortably lie down on the exercise mat.
  • Fold your legs. Feet flat on the ground.
  • Hands extended to your sides.
  • Now by pushing your feet and hands, lift your hips up until body forms a straight line from knees to shoulder.
  • Chest and chin should be locked
  • Squeeze your glutes for couple of seconds.
  • Slowly come back to the initial position.

Forward Lunges- Advanced lung groups in your bees, including quads, calves and hamstrings, are the main target, but you will also be doing your abs, particularly those inner stabilisers.

These glute muscles are also glowing, meaning that in no time will you look to a toned butt. Moreover, the control of this one-leg motion improves your balance and hip flexibility as a whole.

Technique-

  • Begin by standing straight.
  • Take a big step forward until your leg reaches an angle of 90 degrees.
  • Lift the front lung leg back to the starting position.
  • Repeat from 10 to 12 reps on a leg, or turn off from 10 to 12 reps on each leg.

Knee Push up– The knee push-up activates muscle groups across your upper body, including triceps, pecs and shoulders. You need to keep your core activated in the entire range of motion for the knee push-ups. Practice knee push-ups to push up to standard.

Technique-

  • Put your knees on the mat in a plank position.
  • Your wrist must be in line with your shoulders. Make sure your palms are properly placed and grip to prevent slipping.
  • Inhale your body and lower it. Keep it in place. Slowly move up to lift your arms with an exhalation.

Bicycle Crunches- Maintaining proper posture and doing well at your everyday duties will be easier with a strong core. The rectus abdominis, or upper abdominal muscle, is activated well by the bicycle crunch.

Make your torso do the job of rotation instead of pulling your head forward.

All of the rotation should be done by your torso. Your hips should not rotate; instead, your legs should be driven straight forward and backward. During the manoeuvre, keep your lower back pressed onto the floor.

Technique-

  • Lie down on your back! Bending your knees and planting your feet hip wide off on the ground….
  • Brace your abs. You brace your abs. Heighten to 90 degrees your knees and raise the top of your body.
  • Exhale your trunk and turn your right elbow, and your left knee.
  • Inhale and go back to start.
  • Exhale.

Chair Squats– If you’re new to working out, chair squats are a terrific technique to strengthen your leg muscles. As you engage your glutes, hamstrings, and quads, the chair gives additional support.

Technique-

  • Face away from your chair and stand in front of it. Your toes should point straight ahead and your feet should be shoulder-width apart.
  • Maintain a neutral spine and a lifted head and chest. As you bend your knees and lower your hips down and back, engage your core. While lowering yourself, lift your arms out in front of you for more balance.
  • Tap the chair gently with your buttocks, but don’t sit down.
  • Return to the beginning posture by squeezing your glutes and hamstrings to move your hips forward and up.
  • Try three sets of ten reps.

You can begin a home fitness plan with all of the above exercises. Begin at a slow speed. Stay consistent. Eat balanced diet  and stay hydrated to get the best result from your workout.

**Photo by Karolina Grabowska from Pexels

Want to checkout more information about Yoga poses- Yoga Guide to Happiness

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