Best exercises for beginners
Starting a fitness journey can feel overwhelming, but the key is to begin with simple, effective exercises that build strength, endurance, and confidence. Here’s a list of the best exercises for beginners, along with tips on how to perform them correctly and incorporate them into a routine:
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1. Bodyweight Squats
- Targets: Legs, glutes, and core.
- How to Do It:
1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.
3. Push through your heels to return to the starting position.
- Beginner Tip: Use a chair for support if needed.
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2. Push-Ups (Modified or Standard)
- Targets: Chest, shoulders, triceps, and core.
- How to Do It:
1. Start in a plank position with hands under your shoulders.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.
- Beginner Tip: Perform modified push-ups on your knees until you build strength.
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3. Plank
- Targets: Core, shoulders, and back.
- How to Do It:
1. Start in a forearm plank position with elbows under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Hold for 20–30 seconds.
- Beginner Tip: Start with shorter holds and gradually increase the time.
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4. Glute Bridges
- Targets: Glutes, hamstrings, and lower back.
- How to Do It:
1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes at the top.
3. Lower back down slowly.
- Beginner Tip: Focus on controlled movements.
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5. Step-Ups
- Targets: Legs and glutes.
- How to Do It:
1. Stand in front of a sturdy step or bench.
2. Step one foot onto the bench, then bring the other foot up.
3. Step back down and repeat.
- Beginner Tip: Use a lower step if needed.
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6. Wall Sit
- Targets: Legs and glutes.
- How to Do It:
1. Stand with your back against a wall.
2. Slide down until your knees are at a 90-degree angle.
3. Hold for 20–30 seconds.
- Beginner Tip: Start with shorter holds and increase over time.
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7. Bird Dog
- Targets: Core, back, and glutes.
- How to Do It:
1. Start on all fours with hands under your shoulders and knees under your hips.
2. Extend one arm and the opposite leg simultaneously.
3. Return to the starting position and switch sides.
- Beginner Tip: Focus on balance and control.
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8. Marching in Place
- Targets: Cardio and coordination.
- How to Do It:
1. Stand tall and march in place, lifting your knees high.
2. Swing your arms for added intensity.
- Beginner Tip: Start with 1–2 minutes and gradually increase.
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9. Modified Burpees
- Targets: Full body and cardio.
- How to Do It:
1. Start standing, then step back into a plank position.
2. Step your feet back to your hands and stand up.
- Beginner Tip: Skip the jump at the top until you build confidence.
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10. Standing Side Leg Lifts
- Targets: Outer thighs and glutes.
- How to Do It:
1. Stand tall and lift one leg out to the side, keeping it straight.
2. Lower it back down and repeat.
- Beginner Tip: Use a wall or chair for balance.
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11. Seated Russian Twists
- Targets: Core and obliques.
- How to Do It:
1. Sit on the floor with knees bent and feet lifted.
2. Twist your torso side to side, touching the floor with your hands.
- Beginner Tip: Keep your feet on the floor if needed.
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12. Walking Lunges
- Targets: Legs and glutes.
- How to Do It:
1. Step forward with one leg and lower your body until both knees are at 90 degrees.
2. Push through your front heel to step forward with the other leg.
- Beginner Tip: Use a wall or chair for support.
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13. Superman
- Targets: Lower back and glutes.
- How to Do It:
1. Lie face down with arms extended in front of you.
2. Lift your arms, chest, and legs off the ground.
3. Hold for a few seconds, then lower back down.
- Beginner Tip: Focus on small, controlled movements.
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14. Side-Lying Leg Lifts
- Targets: Outer thighs and hips.
- How to Do It:
1. Lie on your side with legs stacked.
2. Lift the top leg toward the ceiling, then lower it back down.
- Beginner Tip: Keep the movement slow and controlled.
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15. Standing Calf Raises
- Targets: Calves.
- How to Do It:
1. Stand tall and lift your heels off the ground.
2. Lower them back down slowly.
- Beginner Tip: Use a wall or chair for balance.
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Tips for Beginners
1. Start Slow: Begin with 2–3 days of exercise per week and gradually increase.
2. Focus on Form: Proper technique prevents injuries and maximizes results.
3. Warm Up and Cool Down: Always include a 5–10 minute warm-up and cool-down.
4. Listen to Your Body: Rest if you feel pain or excessive fatigue.
5. Stay Consistent: Progress takes time, so be patient and stick with it.
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Sample Beginner Workout Routine
# Day 1: Full Body
- Bodyweight Squats: 2 sets of 10 reps
- Modified Push-Ups: 2 sets of 8–10 reps
- Plank: 2 holds for 20–30 seconds
- Glute Bridges: 2 sets of 12 reps
- Marching in Place: 2 minutes
# Day 2: Rest or Active Recovery
- Light walking, stretching, or yoga.
# Day 3: Lower Body
- Step-Ups: 2 sets of 10 reps per leg
- Wall Sit: 2 holds for 20–30 seconds
- Standing Side Leg Lifts: 2 sets of 12 reps per leg
- Walking Lunges: 2 sets of 8 reps per leg
# Day 4: Upper Body and Core
- Bird Dog: 2 sets of 10 reps per side
- Seated Russian Twists: 2 sets of 12 reps per side
- Superman: 2 sets of 10 reps
- Standing Calf Raises: 2 sets of 15 reps
# Day 5: Rest or Active Recovery
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Final Thoughts
These beginner-friendly exercises are a great way to build strength, improve mobility, and boost confidence. Start with what feels manageable and gradually increase intensity and volume as you progress. Remember, consistency and proper form are more important than intensity when you’re just starting out. Enjoy the journey!
