by Skinny Ms.
When you’re out of shape, starting a new fitness routine can be hard. You might feel embarrassed by your body, or perhaps you don’t even know where to begin. Don’t let your lack of experience or know-how prevent from adopting a healthier lifestyle, though. Getting into shape will not only increase your life expectancy and ability to tackle day-to-day activities with ease, but it will also improve your overall quality of life and leave you feeling confident and happy.
Believe it or not, taking that first step toward a healthier you is easier than you think. We’ve got 5 Quick and Easy Workout Moves that are designed for Absolute Beginners, just like you. Not only are these moves simple enough to perform in the comfort and privacy of your own living room, they don’t require any sort of equipment, and they can easily be modified to meet any fitness level. Remember, it is always a good idea to get a doctor’s permission before starting any new fitness program. Take that first step today!
5 Quick and Easy Workout Moves for Absolute Beginners:
The Modified Plank
The plank pose is a personal trainer favorite because it is simple enough to perform anywhere, and it works your body’s entire core. It also can help to elongate the spine, strengthen the arms and wrists, and increase balance. To Perform a Modified Plank: Begin by facing the floor on your hands and knees. Inhale and draw the body up and walk the hands forward until you are on your toes, and your hands are beneath your shoulders. Tighten your stomach muscles and try to maintain a straight line from your shoulders all the way to your heels. Exhale and breathe slowly with the neck relaxed and the eyes looking toward the floor. Hold the pose for 15 seconds, and then release. Repeat 2x.
The Superman Pose
The Superman Pose targets the three main muscles that run along the spine and helps to prevent injuries, improve posture, and eliminate back and neck pain. To Perform the Superman Pose: Begin by lying down on a comfortable flat surface, like a yoga mat. Extend your arms over your head, with your elbows shoulder-width apart. Slowly and simultaneously, inhale while you lift your arms and your legs slightly off of the floor, putting your weight on your abdomen. Hold for a count of 5, and then exhale as you release back to the floor. Repeat the exercise 5x.
Side-Lying Leg Lifts
Side-lying leg lifts are easy for anyone to perform and target the hips and outer thighs. To Perform Side-Lying Leg Lifts: Lie on your side with your legs stacked and your head resting on your arm. Tighten the top leg and lift it directly up into the air. Be careful to keep your hips perpendicular to the floor and the body in a straight line. Hold the leg in the air for 1 count, lower it until it touches your bottom leg, and then lift it again. Repeat 10-15 times on each side.
Looking for additional Beginner Workouts? Try our Shape Up, Size Down Beginner Workouts.
This beginner move is a modified version of traditional squats and targets the muscles of the lower body, including the thighs, hips, and butt. It is also effective at building core strength and strengthening the bones, ligaments, and tendons of the lower body. To Perform an Assisted Squat: Stand tall with the feet shoulder-width apart in front of a chair. Place your arms out in front of you for balance. Push into your heels as you inhale and slowly bend your legs, keeping your chest open and your head held high. Lower your body and stop just before your butt hits the chair. Exhale as you push into your heels and returning to a standing position. Repeat 10-15 times.
As you increase the strength of your lower legs, you might also like to try our Sexy Legs Workout for Beginners.
Like traditional pushups, modified pushups target the arms, chest, shoulders, and core. To Perform a Modified Pushup: Stand in front of a wall, chair, or piece of sturdy furniture with your arms shoulder-width apart. With your palms flat against the wall, walk your feet out until your body is at a slant. Exhale, bend your elbows, and lean into the wall. Inhale and push your body back to starting position. Be careful to maintain a straight line from your neck to your heels. Repeat 10-15 times.
In order to reach your healthy goals, you will also need to incorporate cardiovascular and flexibility exercises in addition to the above workout moves. Our Running Tips for Absolute Beginners and our Yoga Workout for Beginners can help get you started.
Don’t forget the importance of proper nutrition. Try our Ultimate Grocery Shopping Guide to help you navigate through the grocery store with ease.