At-Home Exercises For Beginners

If you are a beginner and are scared about the whole idea of working out, don't worry. Workouts are not only about hitting the gym and lifting those heavyweights. It can also be done at your own home. All you need to have is motivation, determination, and a routine.

Workout Routines At Home

Are you someone who is trying to lose some extra weight to make yourself feel better and lead a healthier life? You may have found the right place, scroll down for some workout routines for beginners at home.

1. Yoga

Yes. you read it right. A great way to begin your workout may be by practicing yoga.

Yoga has been practiced in India and around the globe for ages. It is more than burning calories, rather it is a workout that involves both the body and the mind. Many Yoga studios spanning the globe, are promoting the practice for a better lifestyle.

Some of the benefits of yoga are improved posture, boosting metabolism, strengthening of muscles, lowering blood sugar, increasing blood circulation, improving overall body functions, and even better sleep.

Easy yoga poses that beginners can try at home may include Tadasana (Mountain Pose), Uttihita Chaturanga Dandasana (Plank Pose), Balasana (Child’s Pose), Ardha Chakrasana (Backward Bending), Paschimottanasana (Seated forward bend), and Surya Namaskar.

2. Stationary Lunges

Stationary lunges typically focus on reducing your glutes, hamstrings, and quads.

To do this, stand with your right leg in front, your foot flat on the ground, and your left foot up on its toes; stopping when the right thigh is parallel to the ground, bend the knees. Push up through your right foot and return to the starting position.

By focusing your weight on your heel as you press up, this workout teaches the glutes to work as they should.

3. Bridge

Bridge exercises are not very complicated exercises. To do this, you need to lie with your back on the floor, bend your knees, and keep your feet flat on the ground with your arms at your side. Then lift your hips off the ground until your knees, hips, and shoulders form a straight line, and then hold the position for a few seconds. Then return to normal position.

This movement is designed to strengthen core muscles, correct posture, tone and shape the lower back and decrease pain in the knees as well as the lower back.

4. Bicycle Crunch

The bicycle crunch is a bodyweight exercise movement that focuses on the core muscles while giving shape to the abs.

To do this, start by lying flat with your lower back on the ground; place your hands behind your head. Then lift your shoulder blades off the mat or ground, raise your knees to a 90-degree angle and start moving your legs like pedaling a bike. You can add to this movement by twisting your body, touch your knees with the alternate elbows in a controlled motion.

5. Hyperbolic Stretching

“Hyperbolic Stretching is a four-week full-body flexibility program that teaches highly effective stretches”, according to an article published by AP News with Alex Larson, to some it is considered to be the “new best thing” for targeting overall fitness. 

So what is it? The root word “hyperbole” indicates excess. Hence, so there is no confusion a hyperbolic stretching routine consists of extreme and excessive stretching that aims to relieve tense muscles while strengthening them, especially the pelvic muscles, improving agility and flexibility, boosting confidence and energy, and enhancing self-esteem. Its ultimate goal is to make you do complete splits.

Is it effective? Yes, it can be. Anecdotal results have shown that it helps reduce the appearance of cellulite from the buttocks, thighs, and belly, while also helping to tone the belly and waist muscles.

6. Lifestyle: Not Everything Depends On Workout

While it is important to work out regularly, it is necessary to remember that to keep your body healthy there are other equally important lifestyle changes to do as well.

7. Healthy Eating

Eating healthy is the key to fitness. Try eating healthy and avoid eating processed oily and fried foods. Try to focus on eating more whole fruits and vegetables. They contain a lot of micronutrients and antioxidants that can help the body not only fight diseases better but also improve metabolism rate and digestion.

8. Health Supplements

There are no shortcuts to weight loss or muscle gain, whichever you are aiming at. But it has been scientifically proven that there are some health supplements that might help to make the process easier.

Multivitamins and minerals can be your friend. Because diets and workouts can become difficult at times, many people tend towards taking dietary supplements orally to help ease the process and make sure they are getting all micronutrients the body needs. These can include tablets, capsules, powders, liquids, and protein bars.

Some nutritional supplements aim to help purify the blood to improve circulation and make the body healthier from within. This, along with exercising and practicing hyperbolic stretching, has been reported to show great results in the US as both of them aim to improve blood circulation throughout the body.

Final Word

Losing or gaining weight can become difficult and the process of going through it can become boring. But stay strong. The end results can show through if you stay positive, eat healthily, and continue practicing exercising, from walking to gardening or yoga and bridges to hyperbolic stretching. Once you achieve your goal, you can look back and be surprised at how far you have come. But no matter what, you should love yourself and your body for what it is. Don’t be demotivated by what people say. Remember, it is your body, everyone is different, and you have the right to do what you want.