Exercise is an essential ingredient for a healthy lifestyle. It’s especially beneficial for those who spend most of their time at home. For beginners, starting an exercise routine can be intimidating. To help you get started, we’ve compiled a list of the top 10 home exercises that are perfect for beginners. Let’s get your fitness journey started!
1. Jumping Jacks
Jumping jacks are a great way to get your heart pumping and your muscles warmed up. Stand with your feet together and your hands at your sides. Jump while spreading your legs and swinging your arms above your head. Jump back to your starting position and repeat for one minute.
2. Push-ups
Push-ups are beginner-friendly and excellent for building upper body strength. Start in a high plank position. Lower your body until your chest touches the floor. Push your body up back to the starting position. If this is too hard, you can start with a knee push-up.
3. Squats
Squats are great for working out your quadriceps, glutes, and hamstrings. Stand with your feet shoulder-width apart. Lower your body as if you were sitting back into a chair. Keep your back straight and your knees over your ankles. Return to standing and repeat.
4. Lunges
Lunges target your lower body and improve core strength and flexibility. Stand upright, step forward with one foot, and lower your hips until your knees are at about a 90-degree angle. Make sure your front knee is directly above your ankle. Return to standing and repeat.
5. Planks
Planks are effective for strengthening your core. Place your hands directly under your shoulders. Keep your back straight, similar to a push-up. Your body should form a straight line from your head to toe. Hold this position as long as you can.
6. High Knees
High knees are like running in place, but you lift your knees to your chest. This exercise helps to increase your heart rate and improve lower body strength.
7. Glute Bridge
The glute bridge focuses on your glutes and lower back. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Lower and repeat.
8. Mountain Climbers
Mountain climbers target the entire body. Start in a plank position. Pull one knee into your chest, then switch and pull the other knee into your chest. Continue alternating as fast as you can.
9. Wall Sit
Wall sits are excellent for strengthening your quads. Stand about 2 feet away from a wall, lean back and slide down until your thighs are parallel to the floor. Hold this position as long as you can.
10. Bird Dog
The bird dog exercise strengthens your core and improves balance. Start on all fours, extend an arm and the opposite leg at the same time. Hold this for a few seconds, then switch and extend the other arm and leg.
Conclusion
There you have it! The top 10 home exercises for beginners. These exercises don’t require any equipment and can be done in the comfort of your home. Start slow, and gradually increase the intensity as you get stronger. Remember, the goal is to make positive changes that will lead to a healthier lifestyle, not to become an athlete overnight.