10 Exercises To Do At Home For Beginners

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Are you new to working out? Not ready to face the gym yet but want to start working on your form and endurance? Well then this is the article for you! The best at-home workouts don’t necessarily require much equipment, or any at all, rather use your own body weight. This is great news for beginners, as you don’t have to break the bank gathering all of the equipment such as dumbbells, kettle bells, resistance bands and so forth. In this article we are going to explore 10 exercises for beginners to do at home so let’s get this show on the road!

Squats 

There is almost no muscle that the humble squat doesn’t target. To perform this exercise, stand with your feet a little wider than shoulder-width part, and sit down with your arms out in front of you for balance. Try to focus on keeping your upper back straight, instead of rounding over at the bottom. Do these nice and slow, and rest for a minute in between each set. 

3 sets x 15 reps

Push Ups 

After squats, jump down to perform some push-ups. Start on your knees and focus on bringing your elbows back instead of out to the side – this way you use a little more of your triceps and back muscles to complete the movement. If you are feeling strong, try the traditional push up on your toes. 

3 sets x 10 reps 

Lunges 

To perform this exercise, keep your chest and head upright, and take a relatively large step out in front of you. Then drop your rear knee to the floor gently, and stand back up. Do these nice and slow to improve balance and butt strength. 

3 sets x 15 reps 

Plank 

This exercise is a great one to build stronger abs! Get into a push-up position and then lower yourself onto your forearms. You’ll want to make sure that your body is straight – try to prevent your stomach from dipping or your butt from rising. Remember, shaking is normal with this one!

4 sets x 30 seconds 

Step-Ups 

To perform this exercise, use the front steps at your house, stairs or a bench at your local park. Look straight ahead and imagine driving up through your butt and hamstrings. 

3 sets x 10 sets per leg 

Triceps Dips 

Use a chair or a local bench at a park. Turn your back to the bench, and then using your arms to support yourself, imagine sitting down in the space in front of it. It’ll feel awkward at first, but practice driving up your body with the back of your arms. This exercise is excellent for all-over upper body development and increasing muscular endurance. 

3 sets x 10 reps 

Wall Sit 

Find any flat wall and lower yourself down till your knees and thighs are at 90 degrees to your shins. If you stand up too high, you simply won’t get the same effect. 

3 sets x 30 seconds

Star Jumps 

Get your blood flowing with the classic star jump or jumping jack. Start with small jumps and gradually open up as you start to feel warmer

3 sets 20 reps 

Burpees 

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump into the air. Land and immediately squat back down to go into the next rep. 

3 sets x 10 reps

Bicep Curl 

Grab some heavy tins from your cupboard. Stand with a tin in each hand and, keeping your arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze bicep at the top of the contraction then lower slower and repeat. 

3 sets x 15 reps 

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