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4 Best Beginner Exercises To Do At Home

4 Best Beginner Exercises To Do At Home

You can start getting fit today! Here are four easy beginner exercises you can do at home and continue to do as your fitness level advances. While this is directed toward beginners, these exercises are good for anyone — especially busy people. When you can’t make it to the gym or you are traveling, all you need is a little space to expend maximum effort. You don’t need to let a lack of time be an excuse for neglecting your fitness.

Taking that first step toward a strong body needn’t be hard. Here are some simple beginner exercises that can begin to strengthen and build your body.

Take this challenge. Do each of these exercises three to four days a week for a month. You will be amazed at how much stronger your entire body feels, and you will be ready to take on new fitness challenges. I won a few fitness awards as a US Marine, and I always found that consistency and simplicity won the day. Overdoing it, complicated routines, etc. always seemed to get in my way. But when I was consistent and simple, I stuck with it and continually improved. You can experience the same results.

Whether you have 10 minutes or an hour, use the time you have three to four days a week and you will see results. These results will motivate you to increase your effort and expand your knowledge, breadth, and level of fitness.

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Pushups

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    Health Benefits: Chest, biceps, and core strength. Beginner to advanced.

    Simple Steps: Start with your hands facing forward on the ground, shoulder-width apart, and chest a few inches above the ground. Keep your body straight, resting on your toes and hands. Push up to a full arm extension then release back down to a few inches above the ground. Repeat. Keep your head looking down or slightly forward. Do at least 3 sets. If necessary, you can rest your weight on your knees instead of your toes to make it easier. Start with 5 to 10 repetitions for each set and build up from there.

    Planks

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    Sports woman doing plank exercise in fitness gym

      Health Benefits: Core strength. Beginner to advanced.

      Simple steps: Place your elbows under your shoulders with your hands directly out. Keep your head looking down or slightly forward and your body straight. Hold for as long as you can, until you can’t keep your body straight, then stop. Do this 3 times. You might start with only 15 to 30 seconds. Work your way up to 2 minutes or longer.

      Burpees

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        Health Benefits: Total body exercise, strength, and cardiovascular. Beginner to advanced.

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        Simple steps: Start from a standing position with arms at your sides. Bend your knees and lower to the ground until your hands are touching. Kick your legs back and move into a pushup position, then kick your legs forward and jump up. Repeat. Start slowly and do for a minute. Increase your speed and the amount of time as you advance. Shoot for 5 to 10 minutes of burpees.

        Jumping Rope

        fitness, sport, people, exercising and lifestyle concept - man and woman skipping with jump rope outdoors

          Health benefits: Cardiovascular, core strength, arm strength, leg strength, overall body fitness.

          Simple steps: Buy a jump rope, go to back to your childhood skills and jump! Keep your head looking forward and your hands about waste height. Start with small goals, say a minute without stopping, then build up to 10 minutes or more.

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          Fitness starts today!

          Exercise is addictive once you make it a habit. Building the habit is more important than what you do or how long you do it. Most habits take three months to establish, so if you are beginner, start your habit by committing yourself to three to four days a week. The amount of time doesn’t matter — do whatever you can fit in, even if it is only five minutes of the above exercises. Once you build this routine into a habit and you begin to feel the results, increasing the amount and type of exercises you do will be easy. And if even these simple exercises seem overwhelming, remember the simplest thing that is guaranteed to get your fitness moving forward: go outside for a walk!

          For more simple exercises that you can even do at your office, check out this link!

          Featured photo credit: vadymvdrobot via stock.adobe.com

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          Published on July 13, 2018

          13 Pregnancy Yoga Exercises for The Last Trimester

          13 Pregnancy Yoga Exercises for The Last Trimester

          Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

          Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

          There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

          1. Birth prep exercises

          This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

          Here’s an example of it:

          2. Cat cow

            This is a great pose for lengthening your spine and strengthen your core muscles.[1]

            This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

            This asana also relieves the back and allow a better circulation of spinal fluids and blood.

            Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

            It should be done about 5 times for best results.

            3. Warrior II

              This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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              4. Bridge pose

                This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

                Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

                Avoid this exercise if you feel uncomfortable on your back.

                5. Cobblers pose (Baddha Konasana)

                  This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

                  It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

                  • Sit on a mat and stretch out your legs.
                  • Fold your knees and bring your feet at the center.
                  • Then straighten your back.
                  • Using your palms hold your feet for a few seconds.
                  • Release.
                  • Repeat this about 4 times.

                  6. Warrior I

                    This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

                    Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

                    • Place your feet apart in a hip-width position.
                    • Pivot on the left foot.
                    • Make your right foot to face forward.
                    • Lower the pelvis, then assume a lunge.
                    • Look forward and lift your arms above your head.
                    • Hold that position as long as possible.
                    • Release the pose.
                    • Repeat the process with the left foot forward.

                    7. Corpse pose

                      This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

                      Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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                      • Lie on your back.
                      • Let your palms rest beside you while facing upwards.
                      • Close your eyes and then relax- your arms should be alongside your body.
                      • Breathe.

                      8. Spiraling movement

                      This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

                      Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

                      You may consider using a fitness ball to help in the movements.

                      9. Child’s pose

                        This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                        This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                        Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                        10. Chanting

                        Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                        Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                        • Sit comfortably.
                        • Close your eyes.
                        • Placing your index fingers on the lobes of your ears, take a deep breath.
                        • Exhaling slowly, make gentle humming sounds.
                        • Do this 5 to 10 times.
                        • You can also do this while lying down with arms by the side of the body.

                        11. Standing hip rotations

                          This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                          • Stand with feet wide apart but comfortable.
                          • Slightly bend your knees.
                          • Place your hands on your hips and rotate your hips.
                          • Try to keep your upper body still.
                          • Focus on rotating the hips and the belly.
                          • Inhale while moving your hips forward and exhale while moving them backward.
                          • Do this as many times as you wish.

                          12. Tree pose

                            This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                            • Feet on the ground, shift your weight forward and backward until you gain balance.
                            • Shift your weight to one foot.
                            • You can also lift one of your foot to your ankle to gain balance.
                            • Bring the foot higher to your inner thigh.
                            • Put your hands in a prayer position.
                            • Hold this for 5 breaths.
                            • You can also raise the arms above your head.
                            • Repeat with the other leg.

                            This technique is safe for all stages during pregnancy.

                            13. Meditation

                            Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                            During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                            Develop the habit of practicing meditation on a daily basis.

                            Guidelines for pregnancy yoga

                            There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                            Here’re some guidelines you need to know before practicing yoga:

                            1. Do what feels right.

                            Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                            To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                            When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                            2. Do fewer poses.

                            In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                            During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                            3. Don’t get distracted.

                            Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                            4. Stay comfortable.

                            Wear loose and comfortable clothing.

                            5. Do not eat before yoga.

                            Practice yoga on empty stomach. Most techniques are effective in the morning.

                            6. Always warm up for a few minutes.

                            You can walk around, loosen your joints, move your limbs and warm up your muscles.

                            7. Stay hydrated.

                            Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                            Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                            Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                            Featured photo credit: Pexels via pexels.com

                            Reference

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