5 Beginner Friendly Exercises To Start Today

As per an India Today article, the Indian population is at risk of cancer, cardiac diseases, and diabetes. Although people want to switch to a healthier lifestyle, they cannot do it due to numerous constraints. If you agree and want a beginner-friendly exercise guide, we are here to help you. Today, we bring you the top 5 beginner exercises to get you moving, build your strength, and boost your confidence.

Squats

Squats are a foundational move that strengthens your legs and core. They mimic everyday movements like sitting and standing, making them incredibly functional.

How to do it

• Stand with feet shoulder-width apart.
• Lower your body as if sitting back into a chair, keeping your back straight and knees behind your toes.
• Rise back up to the starting position.

Start with bodyweight squats and progress to holding dumbbells for added resistance.

Push-Ups

Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core. They can be modified to match your fitness level.

How to do it

• Begin in a plank position with hands shoulder-width apart.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position.

If full push-ups are too challenging, start with your knees on the ground or do wall push-ups.

Planks

Planks are fantastic for building core strength and stability and improving overall fitness and posture.

How to do it

• Start in a forearm plank position with elbows directly beneath your shoulders.
• Keep your body in a straight line from head to heels.
• Hold the position, engaging your core.

Aim for 20-30 seconds to start, gradually increasing the time as you get stronger.

Lunges

Lunges work on your balance and strengthen the legs and glutes. They are great for toning and improving lower body stability.

How to do it

• Stand with feet together.
• Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
• Push back up to the starting position and repeat on the other side.

Keep your front knee aligned with your ankle and don’t let it extend beyond your toes.

Bent-Over Rows

Bent-over rows target the back muscles, promoting good posture and countering the effects of sitting all day.

How to do it

• Stand with feet hip-width apart, holding a dumbbell in each hand.
• Bend at the hips and knees slightly, keeping your back straight.
• Pull the weights towards your torso, squeezing your shoulder blades together.
• Lower the weights back down.

Start with light weights to perfect your form before increasing the load.

Adding these exercises into your routine can set a solid foundation for your fitness journey. Start with a few sets of each exercise, gradually increasing the repetitions as you get stronger.

Track your progress, celebrate small victories, and don’t be afraid to seek advice from fitness professionals or join a community for support.

Until Next Time, Keep Moving!

Thank you for being part of the Balanced Life Bulletin. Here’s to a healthier, stronger you!