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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

enge Liegesttz 2

    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 9, 2020

          10 Easy At-Home Leg Toning Workouts for Women

          10 Easy At-Home Leg Toning Workouts for Women

          As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

          Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

          The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

          Ready to get strong? Here are the best at-home leg toning workout moves for women.

          1. Bodyweight Squats

            The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

            • Stand straight with your feet shoulder-width apart and toes slightly turned out.
            • Bend at the knees until your thighs are parallel to the floor.
            • Pause for a moment and push yourself back to your original position.
            • Repeat.

            For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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            2. Forward Lunges

              When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

              • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
              • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
              • If possible, lightly touch the floor with your left knee.
              • Push off on your front foot to bring yourself to the starting position.
              • Repeat on the other side.

              Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

              3. Single-Leg Deadlift

                Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

                • Stand with your feet hip-width apart.
                • Hold a dumbbell in each hand with palms facing the front of your thighs.
                • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
                • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
                • Slowly return to the starting position.
                • Repeat and switch legs after doing all the reps.

                Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

                4. Jumping Jacks

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                  Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

                  • Stand straight with your legs together and arms to your sides.
                  • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
                  • Jump back quickly, bringing yourself to the starting position.
                  • Repeat.

                  Start with 3 sets of 10 or more repetitions of jumping jacks.

                  5. Single-Leg Calf Raise

                  See the source image

                    The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                    • Stand upright with your feet hip-width apart and arms on your hips.
                    • Bend your left knee and bring it hip-level.
                    • Lift your right heel off the ground and balance on the ball of your foot.
                    • Pause for a moment and lower your heel.
                    • Repeat and then switch sides.

                    Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                    6. Side Lunges

                      This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                      • Stand with your feet hip-width apart and hands clasped in front of your chest.
                      • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                      • Keep your left leg straight during the process.
                      • Push back and return to the starting position.
                      • Repeat.

                      Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                      7. Plank Leg Lifts

                        Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                        • Begin in a low plank position with your body straight and weight on your forearms.
                        • Tighten your abs and raise your right leg, pausing for a moment.
                        • Lower your right leg and do the same with your left leg.
                        • Repeat.

                        Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                        8. Glute Bridge

                          The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                          • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                          • Squeeze your abs and glutes.
                          • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                          • Pause for a few seconds and return to the starting position.
                          • Repeat.

                          Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                          9. Step-Ups

                            If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                            • Begin standing facing a step.
                            • Place your right foot on the step and left foot on the floor.
                            • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                            • Hold this position for a moment and then return to the starting position.
                            • Repeat and switch legs.

                            Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                            10. Dumbbell Good Morning

                            How to Do Good Mornings With Perfect Form | Muscle & Fitness

                              Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                              1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                              2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                              3. Hold this position for 4-5 seconds and return to your original position.
                              4. Repeat.

                              Aim for 3 sets of 12-15 reps.

                              Final Thoughts

                              There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                              In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                              More Tips on Strengthening Your Legs

                              Featured photo credit: Sergio Pedemonte via unsplash.com

                              Reference

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