Getting fit is on the minds of most people, but they lack one thing, a workout plan. Many beginners are not consistent and fail in the first three months of an exercise program, but the 10 super simple exercises for beginners is a plan they can stick with.
If the 10 super simple exercises for beginners becomes a habit and they stick to it, something magical happens after four months
- Will have establish a healthy daily routine
- They will notice decreased stress levels
- They will have increased self-confidence
- Developed stronger, tighter muscles
- Improve their sleeping
- Lastly, they will have burned more calories and lost some weight
First, let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. Because, they get overly excited and lose patience. Then, they try to produce in two weeks what often takes years to accomplish.
They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.
Here is the super simple exercise for beginners routine
Doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.
1. LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly, raise yourself with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa).
This exercise warms up your legs, calves, and abdomen
2. MODIFIED SQUATS
Stand erect, chest out, with your buttocks protruding and your stomach in.
Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body.
Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position.
Reach down to touch the floor.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats.
Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles, calves, and the muscles in your abdomen
3. TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs, back muscles, and abdomen
4. ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
Modification: Add weights to increase the intensity.
This exercises your shoulders, arms, and back muscles
5. ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push, and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.
Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.
Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape)
5. NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations
6. HIP ROTATION
Every human motion and sport requires rotation of same sort.
Stand tall with good alignment. Hold a medicine ball or a weight, (that’s challenging but not enormously heavy), in front you with arms straight.
Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.
Modifications: Exercise BandsWrap the band around a stationary pole. The tension of the cord will try and pull you in. Don’t let it. Rotate, maintaining good posture
This exercise strengthens your core muscles
Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor.
Keep your back straight, don’t let your lower back sag. Keep your head and neck in alignment with your back.
Slowly bend your elbows, bringing your chest towards the floor.
Push against the floor and straighten your arms, returning to the starting position.
Do 10 reps, three sets, two to three times a week.
Modifications: you can perform this exercise on your knees or in a standing position against a counter.
This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles
The working leg should be forward, the back leg hip distance apart, and in a split stance. The heel of the back leg should be up.
Bend your knees, keeping the front knee over the ankles. The end point is when both the front leg and the back leg make 90-degree angles.
Rise up and start again.
Do 10 reps, three sets.
9. DEAD LIFTS
A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as dumbbells.
Start standing, feet shoulder-width apart, back straight, knees slightly bent.
Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you.
Return to vertical position. Lower down; raise back up. Do 20 times.
9. JUMPING JACKS
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.
Repeat 10 to 20 time
This exercise is a great cardio exercise
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart
Beginners who start to work out can expect to enjoy a wide range of benefits from the 10 super simple exercises for beginners.
If you are completely new to exercise, these low-intensity exercises will help you burn more calories. And if you don’t compensate by eating more, the pounds will start to fall off. But these workouts have a more important function, as well.
Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the goal you set in a period of time is achievable and realistic.
This plan is be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living.
This will help you know that 10 super simple exercises for beginners is working. And once a goal has been reached, then you can set different goals and timelines that are also realistic.
Exercises should work on the parts of your body where muscles are
The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. These Ten Super Simple Exercises For Beginners are also said to be effective.