Beginner Exercises To Try At Home (2023)

While theguidelinesrecommend that adults shouldspendat leasttwo and half hourseach weekdoingmoderate-intensity aerobicexercise, plusmuscle-strengthening activities of moderate (or greater) intensityat leasttwiceperweek, the main goal issimplyfor everyone to move more and sit less throughout the day.

That’s because regular exercise can help us take advantageof a number ofhealth benefits, including helping to prevent excess weight gain(ortomaintain weight loss), combating health conditions and diseases, promoting better sleep, improving our mood, and boosting our energy. So, if you’re someone who has always wanted to exercise more, butweren’tsure where to start, we’ve got you covered withsevenbeginnerexercisesto try at homethat don’t require anything but your own bodyweight.

The Best Beginner ExercisesToDo During Home Workouts

Tomaximize the benefitsof your home workout in the shortest amount of timepossible, we’re going to focus on stretching, aerobics, muscle-strengthening, and balance exercises.Stretchingwill help you maintain flexibility, aerobic exercise will give your heart and lungs a workout and increase your endurance,strength trainingwill help youbuild backthemuscle massthat we all lose as we age,andbalance exerciseswillmake you steadier on your feet andhelp to prevent falls.We’re also going to focus only onbasic bodyweight movesso you don’t have to purchase anygymequipment.

So, for all of you who have been wondering,how can you do simple exercises at home?Here areseveneasy exercises(no equipment required!)that you can doduring your home workout session.We promise it won’t take you more than 10 to 15minutestotal!

7Easy At-Home ExercisesForBeginners

1. MarchingInPlace

Warm up exerciseswillprepare your body for the workout that’s about to come.Marching in placeis anaerobic exercisethatwill loosen up your muscles and get your heart rate going. That’s why marching in place isthe perfect exercise to kick offyourat-home workout session.

Tomarch in place, stand tall with your feet together and your arms at your sides. Then bend your elbows and swing your arms as you lift your knees. Continue marching in place for a minute,whilelooking straight ahead. As you march, keep your abs tight, breathe comfortably, and don’t clench your fists (keep them soft).

If you’d liketo make this exercise easier, march slower and don’t lift your knees as high. However, if you’d like to make this exercise more challenging, lift your knees higher, march faster, and really pump your arms. Just remember to pace yourself since this isonlythe first exercise.

2.Jumping Jacks

Jumping jacksarea full body workout thatcanstrengthen your bones and improve your cardiovascular fitness and heart health.Thisplyometric exercise(explosiveaerobic moves that increase speed, quickness, and power)isgreat for your health since it combines cardiovascular conditioning with strength work.

You’ve probably done jumping jacks at some point in your life (likeduringgym class), but the only way to gain health benefits from jumping jacks istodo them withproper form. So, stand up straight with your legs together and your arms down at your sides. Then bend your knees slightly and jump. As you jump, spread your legs about shoulder-width apart and stretch your arms out and over your head so that they almost touch. Jump again and return your arms and legs to the starting position.Dotwo sets of 10 jumping jacks. You canincrease the number of sets and jumping jacksonce yougain more strength and stamina.

3.Bodyweight Squats

Bodyweight squatsoffera number ofspecific benefits to your body, includingstrengthening the muscles in your legs (quadriceps, calves, and hamstrings), strengthening your knee joint, burning fat and promoting weight loss, strengthening your lower back, and improving flexibility in your lowerback.It’s also a very practical exercise with everyday benefits since yousquatevery time you sit or stand.

Proper bodyweight squat form is crucial since whendone incorrectly, squats can be hard on your knees.To start, stand with your feet shoulder-width apart and your toes pointing slightly outward. Your arms should be straight out in front of you. Bend your knees to push your hips backward, while keeping your back straight and your torso upright (like you’re sitting back in a chair). Once your knees reach a 90-degree angle or lower, push back upthrough your feet, while using the muscles in your hips and thighs,to straighten your legs. Perform this exercise for one minute (oras long asyou can go).

4.Knee Push-Ups

Before you say:Oh, no! Not push-ups!I can’t do those!Knee push-ups are a beginner style push-upthat will help youbuild strengthbefore you even attempt to do a standard push-up.Knee push-upsare a strength training exercise thatcan improve your upper body strength and increase your core stability.Knee push-upsalsoactivate muscle groups through your upper body, including your triceps, pecs, and shoulders, and require you to keep your core activated throughout the full range of motion, as well.

To doknee push-ups,get into a high plank position from your knees with your hands shoulder-width apart under your shoulders. While maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground.Your elbows should be45-degreesaway from your body, and your wrists should be under your elbows. Make sure to engageyour glutes and your core as you bend your elbows and lower your body closer to the floor.Pause at the bottom of the movement and thenpush back up to the starting position.Dotwo sets of 10knee push-ups. You canincreaseboththe number of sets andknee push-upsthat you do onceyou gain more strength, or you can evengivestandard push-upsa shot.

5.Bird Dog

Thebird dogis a simple core exercise that improves balance and stability.This exercise alsopromotesproper posture, encourages a neutral spine, increases your range of motion, and relieves low back pain. And it will strengthen your core, hips, and back muscles, too.

To do thebird dog exercise,start by getting on all fours in the tabletop position. Place your knees under your hips and your hands under your shoulders.Maintain a neutral spine by engaging your abdominal muscles. Then draw your shoulder blades together. Next, raise your right arm and left leg, while keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position.Next, raise your left arm and right leg, holding this position for a few seconds. Then return to the starting position. This is one round. Do two sets of eight repetitions, increasing the number of sets and repetitionsas you get morecomfortable doing thebird dog exercise.

You can either do thebird dogexerciseon the floor or on an exercise mat. However, if you’re doing the bird dog on the floor, you might want toplace a flat cushionor a folded towel under your knees. You can also use a mirror to check your alignment while you do the bird dog.

6.StandingKnee Lifts

Balance exercisesusually involve standing on one foot or walking heel to toe, with either your eyes open or closed.Standing knee liftsare a balance exercise that incorporates standing on one foot with your eyes open.

To do astanding knee lift, begin by standing up straight with your feet together and your hands on your hips. Then lift your left knee toward the ceiling as high as is comfortable, or until your thigh is parallel to the floor. Hold, then slowly lower your knee back to the starting position. Repeat this exercise five times. Then perform the exercise five more timeswith your right leg.

7.Lunging Hip Flexor Stretch

If you want tomaintain (and possibly evenboost)your flexibility, reduce your risk of injury, decrease muscle tension in your body, and improve your performance the next time that you work out, make sure tostretchat the end ofeveryworkout session.

Some areas of your body that you should target through static stretching(holding a stretch position for up to 60 seconds)at the end of your workout are your calves, hamstrings, quadriceps, hip flexors, and the muscles of your shoulders, neck, and lower back.The lunging hip flexor stretch is a great static stretch that targets the muscles in your hips, quads, and glutes.

To do thelunging hip flexor stretch,kneel downon your left knee. Keep your right knee bent, with your right foot flat on the floor in front of you. Lean forward and stretch your left hip out toward the floor. Hold this stretch for 30 to 60 seconds before switching legs and doing the opposite.

As ageneralruleof thumb, alwaysbeginyour workoutwith aquickwarm up that includesdynamic stretches(likemarching in place)and thenfinishoff your exercise session by performing static stretcheswhen your muscles are more relaxed.

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