What beginners need to know about exercises.
The word “exercise” may bring up memories of gym class or sitting on the couch watching TV, but exercise doesn’t have to be that way! Exercise is an important part of life for everyone, no matter what their goals are. Whether you’re a brand new beginner looking for a few basic moves to get started with or a more experienced exerciser who’s looking for some fresh ideas and inspiration, this article will guide you through five beginner-friendly exercises that can help build strength and flexibility while having fun at the same time.
1) Chair Dips
A great starting point if you don’t want anything too intense, chair dips can help strengthen your triceps and chest muscles. All you need is a sturdy chair! Sit down with your hands on the edge of the chair, legs straight out in front of you. Slowly lower yourself towards the ground, then use your arm strength to push back up to the starting position. Repeat for 8-10 reps.
2) Pilates Scissor:
This exercise is a great way to work on your flexibility and balance. Lie down on your back with both legs in the air and your head and shoulders off the ground. Hold your right ankle as you lower your left leg towards the floor. Keep your abs pulled in tight to maintain balance, then switch legs. Repeat for 8-10 reps per side.
3) Plank with Weight Transfer
A staple beginners exercise that can help develop strength in your core, back, glutes and hamstrings. Kneel on the ground with your hands flat on the floor directly under your shoulders. Press up onto to your toes, then tighten your abs for balance as you shift a small weight from one hand to the other. Hold for 5-10 seconds, then switch hands. Repeat for 3-5 reps per side.
4) Wall Sit:
This exercise is great for beginners because it can be done virtually anywhere with no equipment needed! All you need is a wall. Stand with your back against a wall and feet hip-width apart. Slide down the wall until your knees are at 90 degrees. Hold for 30 seconds or more, then stand back up and relax. Repeat as much as you want!
5) Bench Press
Bench Press is one of the best exercises for beginners because it works the chest, shoulders and triceps. Bench Press also strengthens your core muscles which are important in everyday life.
Bench Press can be done either on a flat bench or on an incline bench. The starting position is with you lying face down on a bench with your feet flat against the floor and knees bent at about 90 degrees. Your goal is to then lower the barbell past your chest by bending your elbows until it reaches just above your stomach before pressing back up to full extension of arms while using only upper body strength without help from momentum created by swinging or lifting legs off the ground. If you cannot do this exercise correctly, please ask someone who knows how to properly instruct you how to do so.
Please feel free to share this article with anyone who may benefit from reading it! If you’d like to learn more about training beginners, check out my book The Begin