Sometimes, it seems to be very difficult to start a whole new fitness routine when you are out of shape. You probably do not know where to start, and perhaps feel ashamed of your body. However, it is necessary that you do not let yourself lack of confidence as well as experience getting in the way, stopping you from achieving a better and healthier lifestyle. Getting in shape will not only increase your life span and give you the ability to deal with daily activities without trying too hard, but also enhance your total life quality and make you feel better about yourself. In this Quick And Easy Workouts At Home For Beginnersarticle, you will discover exercises that can be conducted at home and will help you achieve the results in the fastest and most effective ways possible.
Top Quick And Easy Workouts At Home For Beginners – Get Healthy Body Now
1. Create A Routine
In the “The Power of Habit: Why We Do What We Do In Life and Business”, written by Charles Duhigg, he has dedicated a chapter to talk about what he calls the “habit loop.” In this chapter, Duhigg says that in order to create a habit without failures, one of the best ways is to deal with the behavior you want to encourage with a cue. For instance, let’s say that there is this man whose goal is to go to the gym three times a week before going to work. Then it is crucial to put his gym clothes, post training shake and sport shoes next to his bed the night before. By doing this, he will make sure that these are the first things that he sees in the morning, after he wakes up. Theoretically, this will gradually create a routine and he will not need the cue eventually.
It is crucial that you do not just say that you are going to start the routine because it does not work that way. Try to figure out how to make things more concrete. Create and set up as many nudges and reminders as you can so that they will prevent you from getting back out. You will be rewarded with better health, sexier body, and you will be no longer afraid to take your clothes off when the lights are still on.
2. Stay Persistent In Your Training
It is obvious that no one gets marry to a particular weightlifting modality or principle. Most people have already had different goals, experience, needs, injury histories and equipment access. What works for this one does not mean that it will work the same for others.
This does not mean that everything is as good as others. It is believed that the best place for almost everyone to start off with is a full body strength program, which was designed and built around compound lifts. No matter what they end up doing a long time later, it is so much better than other so called fat loss programs such as ones that promise to turn you into super model in 8 weeks, hypertrophy programs or ones that help add a few more inches to your vertical jump.
It is also believed that the only program that will actually work for you is the one that you follow persistently. Take that as the rule that you have to follow, and follow for better results. One small tip is before going for this steady training mode, you may need to have some muscle experiment exercises to determine the limit of your muscle strength.
3. Start With The Basics
If you are a beginner who has just begun training and cannot perform at least five clean pull ups, then you do not even need to go to the gym since you do not have to perform several sets of biceps curls. The same rule is applied to women, but the number is about 1 to 3 pull ups.
Do not focus too much on exercises, which work on any one particular muscle. What you need to do is to try to master a small list of proven exercises listed below, and figure out how to perform splits properly during the journey. Try your best to master at least one exercise from each category, and you are good to go:
– Squats: back squat, front squat, goblet squats and box squat.
– Hip hinge: trap bar deadlift, sumo deadlift, conventional deadlift and Romanian deadlift.
– Single leg work: reverse lunges, lateral lunges, forward lunges, Bulgarian split squats, single leg hip thrust, single leg RDL and step ups.
– Pushing exercises: bench press variations, military press, dumbbell press variations, push press, pushups and landmine press.
– Pulling exercises: seated cable row variations, barbell rows, chest supported rows, single arm standing cable rows, single arm dumbbell rows, pull ups and chin ups.
– Carries: farmer’s carry (bilateral), waiter carries, suitcase carries (unilateral) and cross body carries.
– Core lifts: pall of press, half kneeling lifts, chops, tall kneeling lifts, split stance exercises, overhead lifts, roll outs and plank variations.
You will be surprised at the results and how your body improves day by day after following a full body program, which was made up of these seven categories. If you are looking to add some extra mass to your muscles, you will be able to use the most weight and provide the training stimulus your body needs by following these movements. If you are looking to lose some extra body fat, you will have the chance to burn the most calories possible and continue to work even harder in the gym by following these exercises. These movements are the perfect ways to get stronger and more athletic. Below are some more additional exercises andeasy workouts at home that are perfect for beginners to do.
4. The Modified Plank
Plank is everyone’s favorite since it is so simple that it can be performed anywhere, anytime. It works your entire body’s core. It increases balance, helps elongate the spine and strengthen the arms and wrists.
Begin this exercise by facing against the floor with all hands and knees. Inhale and pull your body up. Walk your hands forwards, straighten your body until you are on your toes. Keep your hands beneath your shoulders. Engage your core. Keep your body straight. Create a straight line from your shoulders to your heels. Relax your neck. Exhale and breathe slowly. Keep looking at the ground. Hold this position for 15 seconds and release. Repeat this exercise twice.
5. The Superman Pose
The three major muscles that appear along the spine will be targeted by doing this exercise. Moreover, this pose will also help prevent injuries, enhance your posture and get rid of neck and back pain.
Begin this exercise by lying down on your stomach on a flat surface such as a yoga mat. Straighten your arms over your head, keep your elbows shoulder width apart. Slowly inhale and raise your arms and legs simultaneously off the floor. Place your weight on your abs. Hold this position for 5 seconds. Exhale as you release. Do this exercise five times in a row.
6. Side Lying Leg Lifts
This is more or less similar to a yoga exercise program but it actually a workout exercise to strengthen your lower core. If you are looking to target the hips and strengthen outer thighs, this simple exercise is for you.
Lie on your side on a flat surface. Rest your head on your arms and keep your legs stacked. Tighten the leg on the top and lift it up into the air. Remember to keep your hips perpendicular to the floor. Keep your body straight. Hold this position for 1 second. Lower your leg and touch it with your bottom one, then lift it up again. Repeat this exercise 10 to 15 times on each side.
7. Assisted Squats
If you are looking for exercises that target the lower body muscles such as thighs, hips and butt, this modified version of traditional squats is for you. You will be able to build core strength and strengthen the bones, tendons and ligaments by performing this move.
Get started by standing still and tall with a chair behind you. Keep your feet shoulder width apart. Put your arms in front of you for more support. Inhale as you press into your heels. Bend your legs slowly. Keep your chest open and hold your head high. Then slowly lower your body and pause right before your butt touches the chair. Exhale as you press into your heels. Return to the starting position. Do this exercise for 10 to 15 times.
8. Modified Pushups
This move targets the upper body muscle such as the arms, chest, shoulders and core. By doing at high frequency, this exercise can serve as a fat loss accelerator exercise.
Get started by standing in front of a wall or any sturdy furniture. Keep your arms shoulder width apart. Put your palms flat on the wall. Then slowly walk your feet outwards until your body forms a slant. Exhale as you bend your elbows then start leaning against the wall. Inhale while pushing your body against the wall, getting back to the starting position. Remember to keep a straight line from your neck to your knees during this move. Do this exercise for 10 to 15 times.
This is the end of the article of quick and easy workouts at home for beginners. Hopefully after reading this article, you will find more interesting exercises and easy workouts at home for beginners to add in your workout routine in order to get in shape and stay active. If you find these quick and easy workouts at home for beginners useful, please let us know what you think by leaving a comment down below or if you have any questions related to this article, please do not hesitate to contact us any time. There are also many other fitness & exercise related articles from the site vkool, please take some time to visit. We will make sure that you will find something exciting and useful for your life.