Exercises for Beginners
Starting any fitness routine can be intimidating, especially if you’ve never tried exercising formally.
It can be difficult to decide where to start and which exercises to include in a workout routine. While everyone should include both cardio and strength training in their daily routine, there are a few steps you need to get right before actually lifting weights.
These are basic moves that prepare your body by increasing the range of motion and preventing any kind of injury. Here are 6 exercises that beginners should do before starting weight training.
Bird dog exercises help strengthen your core, including your lower back, butt and thighs. Since it requires no equipment other than a mat, it can be easily incorporated into almost any core strength training routine.
step 1: Come into tabletop condition with your feet under your hips and wrists under your shoulders.
Step 2: Straighten one arm in front and extend the opposite leg behind you. Your body should be in a straight line from your outstretched hand to your extended leg.
Step 3: Stay in this position for a few seconds, then come back on your hands and knees and stretch the other limbs.
Step 4: Keep your abs engaged throughout the exercise.
Modified side plank hold
The modified side plank helps in improving your balance and coordination. It can also help in maintaining a good posture and building a strong core.
step 1: Lie on your right side, extend your legs and stack them one on top of the other.
Step 2: The elbow of your right hand should be directly under your shoulder and your body should be in a straight line.
Step 3: Engage your abdominal muscles, draw your navel in towards your spine and lift your hips and knees off the mat.
Step 4: Stay in this position for a few seconds and then return to the starting position. Do this 2-3 times then switch sides.
Pull erectors can help strengthen the spina and correct your posture. It is also beneficial in stabilizing the rectus abdominis, obliques, and quadriceps as they maintain stability.
step 1: Lie on your back with your knees bent and feet flat on the ground.
Step 2: Engage your abdominals and buttock muscles while pushing your lower back into the ground.
Step 3: Press the feet into the floor, inhale and lift your hips to form a straight line from your knees to your shoulders.
Step 4: Press your arms and shoulders on the ground to lift your chest.
Step 5: Squeeze your core and pull your navel back towards your spine.
Step 6: Stay in this posture for 20 to 30 seconds, then lower the hips to the starting position.
banded lateral walk
This exercise can help in getting rid of knee pain. In addition, it also strengthens the gluteus medius and stabilizes the hips to maintain proper tracking in the knee joint by reducing lateral stress on the knee.
step 1: Every day lay a resistance band flat just above the ankle and wrap it around both feet shoulder-width apart.
Step 2: Bend your knees slightly and come into a half-sitting position to engage the gluteus medius.
Step 3: Keeping your feet in line with your shoulders, transfer your weight to one leg and take a step side by side with the other.
Step 4: Move this foot in and out and to the side.
This variation of standard push-ups can strengthen the muscles surrounding the scapula, promote normal scapula motion, and improve shoulder mobility.
step 1: Come into a high plank position with your hands under your shoulders and your toes in.
Step 2: Keep your body in a straight line and relax your head and spine.
Step 3: Engage your core and glute muscles to stabilize your hips.
Step 4: Pinch your shoulder blades together, draw your shoulder blades back and forward to lower your body slightly.
Step 5: Do not lower your chest completely to the floor as the range of motion is small.
Step 6: Hold each repetition for 3-5 seconds, release and return to a high plank position.
Hollow hold helps strengthen the muscles that stabilize your lower back during athletic and everyday activities. This pushes your hips forward to activate more muscles in the lower abs area.
step 1: Lie on your back with your legs extended and hands close to your body.
Step 2: In a controlled manner, lift your arms, head, shoulder blades and feet off the floor.
Step 3: Stay in this position for 20 seconds, relax your body for 10 seconds and repeat.
Also read- Health Tips: Follow these 5 tips to avoid eating junk food, belly fat will reduce rapidly
Also read- Health Tips: These 7 Habits Of Yours Are Harmful For Kidneys, Leave It Immediately
Shehnaz is a Corporate Communications Expert by profession and writer by Passion. She has experience of many years in the same. Her educational background in Mass communication has given her a broad base from which to approach many topics. She enjoys writing about Public relations, Corporate communications, travel, entrepreneurship, insurance, and finance among others.