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Starting workouts with fewer repetitions or lighter weights, then gradually work up to a more strenuous workout is the best way for a beginner to go.

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.

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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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