Starting a new exercise routine can be intimidating, especially if you are a beginner. However, there are many exercises that you can do at home that require little or no equipment. In this article, we will discuss the 8 best exercises for beginners to do at home.
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8 Best exercises for beginners to do at home
Squats are one of the best exercises for beginners as they work multiple muscle groups including the quadriceps, hamstrings, glutes, and core. To perform a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body by bending your knees and hips, as if you are sitting down on a chair. Keep your chest up and your back straight. Return to the starting position by pushing through your heels.
2. Push up
Push-ups are a classic exercise that work the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands shoulder-width apart and your feet together. Lower your body by bending your elbows until your chest almost touches the ground. Push back up to the starting position.
If you are unable to perform a full push-up, you can modify the exercise by performing the push-up on your knees or against a wall.
Lunges are another great exercise for beginners that work the lower body, specifically the quadriceps, hamstrings, and glutes. To perform a lunge, stand with your feet hip-width apart and step forward with one foot. Lower your body by bending your knees until your back knee almost touches the ground. Keep your chest up and your back straight. Return to the starting position and repeat with the other leg.
The plank is an isometric exercise that works the entire core, including the abdominals, back, and hips. To perform a plank, start in a push-up position with your hands shoulder-width apart and your feet together. Hold your body in a straight line from your head to your heels for as long as you can.
5. Jumping Jacks
Jumping jacks are a simple but effective exercise that gets the heart rate up and works the entire body. To perform a jumping jack, start with your feet together and your arms at your sides. Jump up and spread your legs out to the sides while raising your arms above your head. Jump back to the starting position and repeat.
6. Glute Bridge
The glute bridge is an exercise that works the glutes, hamstrings, and lower back. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground by squeezing your glutes and pushing through your heels. Hold for a few seconds and then lower your hips back down.
The Superman is an exercise that works the lower back and glutes. To perform a Superman, lie on your stomach with your arms and legs extended. Lift your arms and legs off the ground as high as you can while squeezing your glutes. Hold for a few seconds and then lower your arms and legs back down.
8. Bicycle Crunch
The bicycle crunch is an exercise that works the entire core, including the obliques. To perform a bicycle crunch, lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your left elbow towards your right knee while extending your left leg. Repeat on the other side.
In conclusion, these 8 exercises are perfect for beginners to do at home as they require little or no equipment and work multiple muscle groups.