7 easy workouts for beginners

15:31 - 15 August 2015

Fitness 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.

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.

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.