Starting with fewer repetitions or lighter weights, then gradually work up to a more strenuous workout is the best way for a beginner to go.
7 easy workouts for beginners
The following workouts doesn't require any special equipment just a chair and mat, which mean you can do these exercise at home.
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Many people feel uncomfortable and worry that they require a gym membership or expensive equipment before they can build bulky muscles, or stay in shape.
But the following workouts doesn't require any special e quipment just a chair and mat, which mean you can do these exercise at home.
Just follow the instruction carefully and you should stop if you start feeling unbearable pains,
As a workout beginner you will have to pay detained attention to your body and check with a doctor if you have any health concerns before you start. [see photos above]
Squat for beginners: Strengthens quads; Hamstrings; Glutes; Calves
- Stand between two sturdy chairs with your feet shoulder-width apart.
- Squat down, keeping your back straight, abdominal muscles tight, chest up and knees above your ankles, through a count of 10.
- At the maximum tension point, hold for 2 seconds, and then return to the starting position through a count of 10.
- Without resting, repeat 3 times.
Crunches: abnominal workout
- Lie on back with knees up and arms against sides, palms facing down. Plant feet flat on the ground
- Slowly and gently lift head and shoulder blades by contracting your abdominal muscles. Move torso halfway to your knees.
- Hold for 5 seconds and release.
- Repeat 4 times.
Side Planks: Toning exercise
- Lie on your side with legs extended and left arm resting in front of you. Prop up upper body with right forearm against the floor.
- Exhale as you lift hips off the floor, balancing your body weight on right forearm and outer edge of right foot.
- Hold for 30 seconds.
- Switch sides and repeat 4 times.
Knee Push-Ups:Upper body exercise
- Kneel on a mat on all fours with your knees hip-width apart, your hands slightly wider than shoulder-width apart and your fingers pointing forward. Bring your pelvis forward so that your body creates a diagonal straight line from your knees to your head.
- Breathe slowly as you lower your chest toward the floor through a count of 10 seconds.
- Hold for 2 seconds at the maximum tension point.
- Push your body back to the starting position, keeping your elbows slightly bent, through a count of 10 seconds.
- Repeat three times without resting.
Toe Reach: Core exercise
- Lie on your back.
- Cross your legs, flex your feet, and raise your legs to a 90-degree angle.
- Extend your arms and keep your chin up.
- Breathe slowly as you crunch up, reaching toward your toes through a count of 10 seconds.
- Hold for 2 seconds at the maximum tension point, then lower yourself back to the starting point through a count of 10 seconds. (Note: Try to keep your upper back from touching the ground.
- Repeat 3 times without resting.
Leg Lifts: Leg exercise
- Lie on your back with your palms down and hands underneath your behind.
- Crunch up and hold your upper abdominal muscles tight so that your shoulder blades are off the ground.
- Lift your legs about 2 inches off the ground.
- Keeping abs tight and chin up, breathe slowly and rhythmically as you lift your legs through a count of 10 seconds.
- Hold and squeeze at the maximum tension point for 2 seconds.
- Lower legs down through a count of 10 seconds.
- Repeat three times without resting.
Superman: Strength-building floor exercise.
- Lie face down with your body fully extended, arms parallel to each other and legs straight.
- Breathe slowly as you lift your arms and legs through a count of 10.
- Hold and squeeze for 2 seconds at the maximum tension point.
- Return to the starting position through a count of 10.
- Repeat 3 times without resting.
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