Professionals Health Connection

Easy Fitness Exercises for Beginners

For lack of time, motivation, or fear, do you tend to overlook exercising? There are lots of easy fitness exercises for beginners so no more excuses! You can even find classes online like the image below. And here are a few amazingly easy exercises to help you finally begin an exercise habit.

Exercises for Beginners You Can Do at Home

You run after time, but unfortunately do not have a minute to go out for a jog? Good news: there are some quite simple gym exercises you can do at home that require no equipment. These exercises can even be modified to suit all levels. Let’s look at a few ways’ beginners can start an exercise routine too!

Do you tend to overlook Exercise?
No more! Try these Exercises for Beginners!

Beyond the simple fact of reaching your flat stomach goal, it is about adopting a new, healthier lifestyle, with the aim of feeling better in your body and developing your mind

The Beginner’s Plank

An exercise that is extremely popular with high level athletes, the plank can prove to be a fairly difficult exercise for those with no (or little) strength in their arms. So, if you think this isn’t an exercise for beginners, try this variation. To start, rather than staying balanced on the arms and feet, we hold the same position but with knees on the floor. Hold the pose for 15 seconds, then release. Do at least 2 sets.

After a few weeks, when you have acquired a little more strength, you can easily try the classic plank or one of its many variants. But don’t worry: no matter which variation you choose, the benefits are worth it.

Printable Exercise DetailsPlank Exercise

Push-Ups for Beginners

Many mistakenly think that doing push-ups can make them look like swollen bodybuilding stars. However, it’s a great way to tone your biceps and triceps, without tripling their volume.

For this variation, keep your knees on the floor. Perform at least fifteen.

Printable Exercise DetailsPush-Up Exercise

Lateral Elevation of the Legs

The lateral elevation of the legs (Lateral Leg Raises) will allow you to work your gluteal muscles mainly, but this exercise also works your hip flexors.

Instructions: lie on your left side and lift your right leg upward. Repeat 10 times on each side. Use the opposite arm for support. This exercise is easy and can be performed by almost anyone.

Printable Exercise DetailsSide Leg Raises with Dumbbell

Guided Squats

Use your body weight for these squats.

Instructions: Standing, arms outstretched in front of you and a chair behind you, you will gently try to sit on the chair. Do you think this is easy? It is however quite the opposite! In fact, you will never have the right to help yourself with your hands and your gaze must absolutely be directed straight in front of you. Do a sequence of at least 10 to 15 repetitions.

Printable Exercise DetailsSide Leg Raises with Dumbbell

Stretching Exercises

If you need to gain flexibility, relax, or stretch after your workout, stretching is for you. This gentle exercise is beneficial for the body and gives you a feeling of well-being. All these exercises should be done slowly, breathing deeply and calmly. Zoom on 15 stretches to start. Maintaining the stretch for 30 to 45 seconds for an optimal effect.

Printable Exercise Details15 Full-Body Flexibility Workout

The Posture of a Bird Dog

This is a great balance exercise that engages a lot of muscles.

Instructions: To begin, position yourself on all fours. Then raise your left leg out behind you. Now raise your right arm. The idea is to maintain your balance as long as possible.

Objective: stretch the thighs, glutes, back and abs. This stretch is great for your figure!

Printable Exercise DetailsCore Strength – Bird Dog

Perfect for stretching the lower back.

Exercises for Beginners – Thigh-Chest

A real relaxation exercise, this movement is perfect at the end of a busy day or a sports session.

Instructions: Lying on your back, bring your folded legs back against your chest and hold them with your forearms. To intensify the stretching a little, you can gently rock from left to right without changing position.

Objective: this posture is perfect for stretching the lower back. The lower back relax during this relaxing exercise that can even be done with your eyes closed.

Leaning on a Wall – Exercises for Beginners

Instructions: resting on the wall, you place a leg stretched back until you feel tension. The other is slightly bent forward. Move your back leg away from the wall a little if we want to work the muscles more.

Objective: here we target the calves often tightened during a long walk or after a slightly intense run.

Do the Cat / Cow before or after the plank to stretch your back…

Round Back (Cat / Cow exercise)

With this exercise we work the back by switching between two positions: the hollowed back and the round back (the cow and the cat as we could say in yoga).

Instructions: on all fours, tuck your head down and round your back. To be able to have this “round” position, imagine a thread that would pull your back towards the ceiling. Hold for a few seconds, then push your belly towards the floor. Repeat 10 times.

Objective: with this posture, we relax the whole back. It is a perfect stretching to end a session!

Printable Exercise DetailsLower Back Cat / Cow Stretch

Lumbar stretch

Instructions: knees folded across the pelvis, place the bust on the thighs, the buttocks on the heels, the arms on the floor in line with the bust.

Objective: decompress the lumbar region and relieve the lower back.

Gluteus Stretching Exercises for Beginners

Instructions: sitting with your legs cross-legged, rest one hand on the floor. Inhale to stretch the spine towards the ceiling and exhale pivot the bust towards the opposite thigh.

Objective: Stretching the glutes with torsion of the spine.

Let us know if you tend to overlook exercise or feel like you are active enough?

Author Bio:

Rubab Rizwan lives in Pakistan. She is working towards her bachelor’s degree in computer science and enjoys writing articles as a hobby.

We hope you enjoyed this article from Rubab as much as we appreciate the exercises Rubab shared. Thank you so much for spending time with us. Wishing you the best of health!

Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.

Did you enjoy Exercises for Beginners?

If so, you may also enjoy:

And if these routines are too simple for you, try these from Sports Glory…