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Published on July 6, 2018

25 Healthy Snack Recipes To Make Your Workday More Productive

25 Healthy Snack Recipes To Make Your Workday More Productive

Have you ever been confused by a snack label?

It can be time consuming to check and decipher every ingredient. Many processed snacks promise low fat but are packed with sugar!

The best way to ensure fresh and fully in-tact nutrition is by preparing simple snacks at home. Each of these healthy snack recipes are simple, delicious and provide nutrients you just can’t get from a vending machine.

1. Mini Burrito Bowl

    Burrito bowls make great snacks or small lunches. There’s endless combinations to mix and match meats with rice and grains, veggies and cheeses or salsas. They can be altered to be allergen-friendly, vegetarian and vegan.

    ~ Get the recipe!

    2. Paleo Sweet & Spicy Meatballs

      For those who want a little extra protein, these paleo meatballs are sure to please. They are also packed with iron and Vitamin C which means you’ve got a snack that’s working for you, not against you!

      ~ Get the recipe!

      3. Southwestern Sweet Potato & Lentil “Jar Salad”

        Jar salads are quick to prepare and easy to store. They make fresh salads easy to take anywhere!

        ~ Get the recipe!

        4. Moroccan Chickpea & Quinoa Power Salad

          This winner uses minimal ingredients and a short prep time for a fast and easy snack or side dish. The recipe also gives you homemade honey-lemon dressing which you can save in the fridge for other on-the-go meals!

          ~ Get the recipe!

          5. Grain-Free Tahini Granola

            Making your own granola ensures that you are not consuming excess sugar and preservatives in many store-bought brands. Natural Granola is packed with healthy nutrients and can be enjoyed by itself or with your favorite flavor of yogurt. This knockout recipe can be made with oats or dried fruits too!

            ~ Get the recipe!

            6. Nut-Free Granola

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              This recipe will keep your energy high whenever you need a little boost at work![1]

              Ingredients

              • 9 cups rolled oats (or combination of oats, rye, barley, etc.)
              • 1 cup unsalted, roasted hulled sunflower seeds
              • ½ cup flaxseed meal
              • ½ cup pure maple syrup
              • ½ cup unsweetened apple sauce
              • ½ cup honey
              • 2 teaspoons vanilla extract
              • 2 teaspoons cinnamon
              • 1 teaspoon sea salt

              How to prepare:

              1. Preheat oven to 325 degrees and prepare baking sheets with parchment.
              2. In large mixing bowl, combine oats, sunflower seeds, flax seed meal, cinnamon and sea salt. Stir to combine.
              3. In medium saucepan, whisk maple syrup, honey, applesauce and vanilla over low heat until combined. (about 5 minutes)
              4. Pour hot syrup over oat mixture. Stir to combine.
              5. Pour mixture in a single layer onto prepared baking sheets.
              6. Bake for 50 minutes, stirring granola every 10 minutes. (For ease I set my timer five times for 10 minute increments)
              7. Let cool and store in airtight container for up to two weeks at room temperature and up to one month in the refrigerator.

              7. Copy-Cat Bistro Boxes

                Look no further for a quick snack with almost no prep work or cooking needed.

                You just need boiled eggs, apple slices, celery, grapes, and a side of peanut or almond butter. You could mix it up with different berries, cherry tomatoes, multigrain cracks, and humus instead of peanut butter. Swap the cheese for an extra egg to make it dairy-free.

                In case you need it, here’s the recipe!

                8. Chicken Pita Pockets

                  Another filling snack for those who may have to skip breakfast every now and then. These pitas will keep you satisfied and focused. Swap the chicken with tofu for a meat-free option.

                  ~ Get the recipe!

                  9. Sweet Potato Quesadillas

                    This dairy-free option is best prepped the night before for one or two servings. You can use coconut oil to crisp the tortillas and mix in other veggies for more flavor.

                    ~ Get the recipe!

                    Sometimes we just need a little extra something to satisfy mid-morning or afternoon hunger pains. Each of the following twists on favorite snacks can be stored in bulk to get more out of your prep time.

                    10. Cinnamon-Vanilla Chia Seed Pudding

                      Ingredients:

                      • 1 cup almond or coconut milk
                      • 3 tablespoons chia seeds
                      • 1-2 packets stevia
                      • 1 teaspoon vanilla extract
                      • ½ teaspoon ground cinnamon
                      • 1 small pinch sea salt

                      How to prepare:

                      1. Stir together all ingredients in a small bowl or mix together in a blender until smooth.
                      2. Refrigerate to set and stir occasionally.
                      3. Makes about 2 fresh servings that can be stored for up to 3 days in the fridge.
                      4. Optional: Top with fresh fruit, chocolate chips, or nuts before you leave the house for more delicious varieties.

                      11. Chocolate & Avocado Pudding

                        Ingredients:[2]

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                        • 1 medium ripe avocado
                        • ½ cup coconut or almond milk
                        • ¼ cup creamy unsweetened peanut butter or almond butter (optional: use almond butter, cashew butter, or sunflower seed butter to keep it paleo)
                        • 4-6 tablespoons pure maple syrup
                        • 3 tablespoons unsweetened cocoa powder
                        • 2 teaspoons vanilla extract
                        • 2 pinches sea salt
                        • 2 tablespoons unsweetened coconut flakes (optional)

                        How to prepare:

                        1. Place all ingredients except the unsweetened coconut flakes into a food processor and mix until smooth.
                        2. Transfer to serving dishes, top with coconut if desired, and enjoy! Best eaten fresh, but can be stored in an airtight container in the fridge for up to 2 days.

                        12. No-Bake Peanut Butter & Oatmeal Bites

                          Ingredients:

                          • 2 ½ cups old fashioned oats
                          • ½ cup unsweetened coconut
                          • 1/3 cup sunflower seeds
                          • 2 tablespoon ground flax seed
                          • 1 teaspoon salt
                          • ¾ cup peanut butter or almond butter
                          • ¾ cup honey
                          • 1/4 cup melted coconut oil

                          How to prepare:

                          1. Mix the oats, coconut, sunflower seeds, flax seed, and salt together in a large mixing bowl.
                          2. Stir the peanut butter, honey, and coconut oil together in a separate bowl.
                          3. Add this mixture into the oats and stir together until all of the oats are coated.
                          4. Place the bowl in the refrigerator for 20-30 minutes to set for rolling.
                          5. Once chilled, roll into 1” rounds and place on a parchment-lined baking sheet.
                          6. Allow them to set in the fridge for 10 minutes before diving in. Store in an airtight container in the refrigerator for up to 2 weeks.

                          13. Dark Chocolate, Cranberry & Pumpkin Granola Bites

                            Ingredients:[3]

                            • 5 cups old fashioned oats
                            • 1 teaspoon cinnamon
                            • 1 teaspoon nutmeg
                            • 1 cup brown sugar (or ¾ cup stevia)
                            • ¾ cup almond slivers
                            • 1 cup dried cranberries
                            • ½ cup toasted sunflower seeds
                            • 1½ cups pumpkin puree
                            • 1 cup applesauce
                            • ½ cup honey
                            • 2 teaspoons vanilla extract
                            • ½ cup dark chocolate chips
                            • 1 teaspoon salt

                            How to prepare:

                            1. Preheat oven to 350°F. Butter a 10” by 10” baking pan and line with baking paper.
                            2. In a large bowl, mix the oats, spices, dried fruit, almonds, seeds, chocolate chips,  and salt.
                            3. In another medium-sized bowl, mix the sugar, pumpkin, applesauce, honey, and vanilla extract until smooth. Pour over oat mix and stir everything together until all of the oats are moist.
                            4. Pour the entire mixture into prepared pan and evenly spread the mix. Bake for 30-35 minutes to a golden brown top.
                            5. Allow 15-20 minutes for cooling and lift the paper to remove the entire bar.
                            6. Cut into desired shapes and sizes and store in an airtight container at room temperature for up to one week, store in the fridge for up to two weeks.

                            14. Parmesan Kale Crisps

                              Ingredients:

                              • 1 head of Kale
                              • 1/4 cup freshly grated Parmigiano-Reggiano cheese
                              • 1/4 teaspoon red pepper flakes (optional)
                              • 1 tablespoon of fresh lemon juice
                              • 1 tablespoon olive oil
                              • 1/2 teaspoon fine sea salt

                              How to prepare:

                              1. Preheat the oven to 275°F. Line a pan with baking sheets
                              2. Wash the entire body and cut off the stems. Then cut across the leaves into 2-inch slices.
                              3. In a large bowl, toss the Kale leaves in the lemon juice, olive oil, salt, cheese, and pepper flakes.
                              4. Lay the leaves on the sheet and place in the oven when ready. Bake until crisp for about 20 minutes, turning the leaves over at the 10 minute mark.

                              *This recipe will make 4-6 servings. The chips can be stored in an airtight container at room temperature for about 3 days. (You could also try this with seaweed if you really want to show off your new snack skills.)

                              15. Curried Beet Chips

                                Ingredients:

                                • 12 small beets, red or golden
                                • 1/2 cup olive oil
                                • 1 teaspoon curry powder
                                • 1.5 teaspoons sea salt

                                How to prepare:

                                1. Preheat the oven to 300°F. and line baking sheets with parchment paper.
                                2. Wash and peel the beets, or use a veggie brush to remove outer skin. Use a mandolin slicer to cut them very thinly. Place the beets in a large bowl and mix with the olive oil, salt, and curry. Stir or toss the slices until they are fully covered. Allow them to marinate for up to 20 minutes.
                                3. Drain the oil and lay slices on the baking sheets. Bake for up to one hour. The thickness of your chips will affect baking time, for thinner slices bake for 45 minutes. Remove them from the oven once they are crispy and allow them to cool. Store them in an airtight container for up to a week.

                                See the original recipe.

                                16. Apple-Cinnamon Chips (Vegan, dairy free)

                                  This recipe only takes 3 ingredients and you can alter the amount of sugar to your preference. The thicker the chips the softer they will be and the thinner, the more crispy.

                                  Ingredients:

                                  • 4 Apples
                                  • 1-2 teaspoons ground Cinnamon
                                  • 1-2 teaspoons brown sugar
                                  • Cooking spray

                                  How to prepare:

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                                  1. Preheat the oven to 200°F.
                                  2. Wash the apples and remove the core. Slice them thinly across the apples, cutting them into circles.
                                  3. Toss the slices with cinnamon and sugar.
                                  4. Spray the baking sheet with cooking spray and line the slices on the pan without overlapping them. If you’re using larger apples, use two pans.
                                  5. Bake the chips for around 2.5 hours, until they are slightly soft but dry. Cool completely and store in an airtight container for up to 4 days.

                                  17. Roasted Green Bean Fries

                                    Ingredients:[4]

                                    • 1 pound fresh green beans
                                    • 1 teaspoon of olive oil
                                    • 1/2 teaspoon salt
                                    • 1/2 teaspoon pepper

                                    How to prepare:

                                    1. Preheat oven to 425. Wash green beans and remove stems if desired. Let them dry off.
                                    2. Add green beans to a bowl and drizzle oil over them. Mix with your hands to coat them evenly.
                                    3. Lay the greens on a baking sheet and sprinkle with salt and pepper.
                                    4. Roast in the oven for 25-30 minutes, flip them once about halfway through.

                                    *Mix honey with fresh garlic and chilis for a sweet and spicy dipping sauce!

                                    18. Barley Risotto with Butternut Squash

                                      A hearty and simple dish that is prefect for upcoming fall. You can also swap the squash for sweet potatoes, zucchini, or a mixed vegetable medley.

                                      ~ Get the recipe!

                                      19. Edamame and Chickpea Salad with Lime Dressing

                                        Ingredients:[5]

                                        Dressing

                                        • 1 large avocado, flesh removed
                                        • 1/2 inch slice of ginger root (1/2″ – 1″ piece)
                                        • 1 shallot
                                        • 3 tablespoons fresh lime juice
                                        • 1 tablespoon apple cider vinegar
                                        • ½ tablespoon pure maple syrup
                                        • 1 tablespoon olive oil
                                        • 3 tablespoons chopped fresh basil

                                        Salad

                                        • 1 can chickpeas, drained, rinsed and patted dry
                                        • ½ tablespoon olive oil
                                        • ¼ teaspoon salt
                                        • ¼ teaspoon ground cumin
                                        • ⅛ teaspoon ground cayenne pepper
                                        • ⅛ teaspoon ground ginger
                                        • ½ cup cashews
                                        • 10 oz. shelled edamame, cooked
                                        • 1½ cup chopped apples (about 2 small apples)
                                        • Salt & pepper to taste
                                        • 1 tablespoon chopped fresh basil (optional)

                                        How to prepare:

                                        1. Create the dressing by placing ingredients in a high-speed blender and blending until smooth. Store extra dressing in an extra ajar or airtight container for up to one month in the fridge.
                                        2. Heat a skillet over high heat and add the chickpeas. Cook for about 5-8 minutes, or until they start to brown. Drizzle olive oil over chickpeas.
                                        3. Str in all of the spices and then add the cashews. Keep mixture over heat and stir until cashew are slightly toasted or brown.
                                        4. Add mixture, edamame and apples to a medium bowl. Season with salt and pepper as you desire. Add desired amount of avocado-lime dressing and toss to coat salad evenly. Garnish with chopped basil and serve warm or chilled.
                                        5. Store in an airtight container in the fridge for up to 3 days for freshness.

                                        20. Kale, Clementine and Feta Salad with Honey-Lime Dressing (Vegan option)

                                          Ingredients:

                                          Salad

                                          • 1 head of kale
                                          • 1 avocado, diced
                                          • 1 medium pomegranate
                                          • 4 clementines, peeled and sliced into rounds or small strips
                                          • 4 small radishes, sliced into thin rounds and then into skinny strips
                                          • 1 handful of fresh cilantro, chopped
                                          • ⅓ cup crumbled feta (skip for vegan)
                                          • ¼ cup pumpkin or sunflower seeds

                                          Dressing

                                          • 3 tablespoons fresh lime juice
                                          • 3 tablespoons olive oil
                                          • 1 medium jalapeño, membranes and seeds removed, finely chopped
                                          • 2 teaspoons honey (or agave nectar)
                                          • 1 teaspoon Dijon mustard
                                          • ¼ teaspoon chili powder
                                          • ⅛ teaspoon fine grain sea salt

                                          How to prepare:

                                          1. Create the dressing by whisking together all of the ingredients in a small bowl.
                                          2. Prepare the kale by slicing away the stems and chopping the leaves into small, bite-sized pieces.
                                          3. Move the kale to a large salad bowl and sprinkle a small pinch of sea salt over the kale. Lightly toss the leaves and scrunch handfuls at a time until the leaves are darker in color and fragrant.
                                          4. Drizzle desired amount of dressing over the kale and toss so the kale is lightly coated.
                                          5. Add the prepared avocado, pomegranate seeds, clementines, radishes, cilantro and feta over top.
                                          6. Toast the pumpkin seeds in a skillet over medium-low heat for a few minutes, stirring frequently, until they smell fragrant and toasty.
                                          7. Transfer the seeds to the salad and toss the salad to mix all ingredients.
                                          8. Store leftover dressing for up to one month in an airtight container, refrigerated. Leftover salad can be covered and stored in the fridge for up to 3 days.

                                          See original recipe.

                                          More adventurous snackers will enjoy using a dehydrator. Dehydrator recipes include endless varieties of homemade granolas, dried fruit mixes, veggies, and jerky. These snacks from Dried and True will take longer to prepare but can be made in bulk and last for a couple weeks when stored properly.

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                                          21. Dried Balsamic Cherry Tomatoes

                                            Ingredients:

                                            • 3 cups fresh cherry or grape tomatoes
                                            • 1/2 teaspoon sea salt
                                            • 1 Tablespoon balsamic vinegar
                                            • 2 sprigs Thyme
                                            • 1 sprig rosemary
                                            • 1 cup olive oil (more as needed)

                                            How to prepare:

                                            1. Bring a medium pot of water to a slight boil on medium-high heat.
                                            2. While waiting for the water, line a dehydrator trays with nonstick mesh sheet and lightly coat the sheets in olive oil.
                                            3. Once the water has boiled, place the tomatoes in the pot until most of their skins break open. Remove the tomatoes and use a knife to peel off the skins.
                                            4. Place tomatoes on the prepped trays. Set dehydrator for 135°F, for about 22-24 hours. Careful not to dry them so much that they become too tough.
                                            5. Remove and place them in a large bowl with the sea salt and vinegar.
                                            6. Layer the herbs into a large jar, add the tomatoes overtop, and pour in the olive oil. Add additional oil as needed to cover all of the tomatoes.
                                            7. Marinate in the jar for 24 hours, then move to the refrigerator for up to one month. Viola.

                                            22. Dried Shrimp

                                              Ingredients:

                                              • 1 pound of peeled and cooked bay shrimp
                                              • 1 teaspoon olive oil for coating trays
                                              • Optional topping ideas: sea salt, cayenne pepper

                                              How to prepare:

                                              1. Line dehydrator trays with non-stick mesh sheets and coat them lightly with olive oil.
                                              2. Toss shrimp with a topping (if desired).
                                              3. Spread the shrimp on the prepped trays and dry at 160°F for 8-12 hours until dry and slightly cracking.
                                              4. Cool completely and store in an airtight container at room temperature for up to one week.

                                              23. Yogurt Covered Raisins

                                                Ingredients:

                                                • 1 pound seedless black grapes
                                                • 1/4 cup Greek yogurt
                                                • 3/4 cup white chocolate chips
                                                • 1 tablespoon honey
                                                • 1 tablespoon coconut oil

                                                How to prepare:

                                                1. Bring a pot of water to a boil over medium-high heat.
                                                2. Line dehydrator trays with non-stick mesh sheets and lightly coat them with olive oil.
                                                3. Soak the grapes in the boiling water and turn the heat to low. Simmer for 2-4 minutes until the skins begin to crack open. Remove them with a slotted spoon and allow them to cool completely.
                                                4. Place them on the prepared trays and dry at 135°F for 16-20. Check frequently for chewiness. Remove them once they are no longer squishy through the center.
                                                5. Place the white chocolate chips in a microwave-safe bowl and melt them in the microwave for 30-second intervals. Stir in between to ensure the chips melt thoroughly. Mix in the yogurt and coconut oil until the mixture is smooth.
                                                6. Stir in the freshly dried raisins until they are fully covered.
                                                7. Spread raisins out on thin, mesh a cooling rack and allow them to set.
                                                8. Store in an airtight container for up to two weeks, or in freeze them for up to 6 months.

                                                24. Ginger & Soy Green Bean Crisps

                                                  Ingredients:

                                                  • 1 pound fresh green beans
                                                  • 2 tablespoons soy sauce
                                                  • 1 garlic clove
                                                  • 1 teaspoon fresh ginger
                                                  • 1/2 teaspoon sesame oil

                                                  How to prepare:

                                                  1. Wash, stem and diagonally cut the green beans into 1/4 in slivers. Peel and mince the garlic an place in a small bowl. Peel and grate the ginger.
                                                  2. Boil a pot of water over medium-high heat and add a pinch of sea salt. Add the green beans once boiled for about 2 minutes.
                                                  3. Strain and run cool water over the beans for about 1 minute to cool them completely.
                                                  4. Line a dehydrator tray with non-stick mesh sheets lightly coated in cooking or olive oil.
                                                  5. In a medium bowl, mix together the soy sauce, garlic, ginger, and sesame oil. Add the beans and toss them until fully covered with the sauce. Marinate them for about 15 minutes, stirring them every 5 minutes or so.
                                                  6. Drain the beans (save the sauce if you’d like), and lay the slices onto the prepped trays. Dry at 135°F for 4-6 hours until crispy.
                                                  7. Let them cool completely and store in an airtight container for up to 2 weeks at room temperature.

                                                  25. Garlic & Sage Turkey Jerky

                                                    Ingredients:

                                                    • 2.5 pounds turkey breast
                                                    • 2 tablespoons olive oil
                                                    • 3 garlic cloves, peeled and sliced
                                                    • 8 sage leaves
                                                    • 2 tablespoons molasses
                                                    • 1/4 teaspoon freshly ground black pepper
                                                    • 2.5 teaspoons sea salt

                                                    How to prepare:

                                                    1. Remove skin from the turkey breast and place turkey in the freezer for 2-4 hours until it is firm but not frozen. Cut into diagonal strips that are about 2 inches wide.
                                                    2. Warm the olive oil in a small sauce pan over medium heat. Add the garlic and sage to the oil and simmer together for 1-2 minutes.
                                                    3. Stir in the molasses, black pepper, and then remove from heat. Allow the mixture to cool to room temperature.
                                                    4. In a large bowl, toss the turkey slices with the salt and oil mixture until all slices are evenly coated. Cover and refrigerate overnight.
                                                    5. Line dehydrator trays with non-stick mesh sheets and lightly coat them with cooking or olive oil. Lay the turkey slices evenly on the trays and dry at 160°F for 3-5 hours. Blot excess juice occasionally and remove them once them have dried but are still slightly moist to the touch. Allow them to cool completely.
                                                    6. Store in an airtight container at room temperature for 1 week, in the fridge for up to 2 weeks, or freeze the jerky for up to 6 months.

                                                    One of the best places for snacking inspiration is a local farmer’s market. Shopping for what’s in season will inspire simple, creative dishes that are easy to include in your schedule. Here are some other ways to achieve lasting effects in your workplace.

                                                    Featured photo credit: Pexels via pexels.com

                                                    Reference

                                                    [1] Tesco Real Food: Nut-free Granola
                                                    [2] Further Food: Avocado Date Chocolate Pudding
                                                    [3] Infinitebalance: Dark Chocolate, Cranberry & Pumpkin Granola Bites
                                                    [4] Food Networks: Baked Parm Green Bean Fries
                                                    [5] Mother Thyme: Edamame and Chickpea Salad with Lime Dressing

                                                    More by this author

                                                    Alexa Sponaugle

                                                    Holistic Health Coach

                                                    25 Ideas for Delicious and Healthy Lunches You Can Take to Work 25 Easy Fast Healthy Dinner Recipes to Try (And Go Paleo) This Week 25 Healthy Summer Recipes to Enhance Your Mind and Strengthen Your Body 25 Healthy Snack Recipes To Make Your Workday More Productive

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                                                    Last Updated on May 22, 2019

                                                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                                                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                                                    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                                                    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                                                    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                                                    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                                                    1. Cat Camel Stretch

                                                    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                                                    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                                                    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                                                    Here’s a video to guide you through:

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                                                    2. Go for a Walk or a Run

                                                    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                                                    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                                                    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                                                    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                                                    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                                                    3. Jumping Jacks

                                                    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                                                    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                                                    4. Abductor Side Lifts

                                                    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                                                    Do about 10 to 15 raises for each side like this:

                                                    5. Balancing Table Pose

                                                    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                                                    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                                                    ablab

                                                      6. Leg Squats

                                                      Not just legs are involved but also hips and knees.

                                                      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                                      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                                      7. Push Ups

                                                      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                                      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                                      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                                      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                                      8. Bicycle Crunches

                                                      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                                      Watch the video to see how this is done correctly:

                                                      9. Lunges

                                                      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                                      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                                      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                                      10. Bicep Curls

                                                      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                                      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                                      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                                      Here’re some important notes before you start doing this exercise:

                                                      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                                      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                                      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                                      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                                      More Articles About Exercises for Beginners

                                                      Featured photo credit: Unsplash via unsplash.com

                                                      Reference

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