• tanushree02

Easy At-home Exercises for Beginners


Have you been thinking about your fitness for quite some time now, but unsure of how to kickstart your journey?


Many of us dream of being in perfect shape, but cannot make time for regular workouts. If at all we make time for it, we are confused about how to go about it. A plethora of questions start popping in our heads.


“Shall I join swimming classes or hit a gym? My friend goes for yoga classes but my neighbor says Zumba is fun. I hardly have time for all these. Let me go for a jog every morning.” And, the next morning, you end up waking up late after snoozing the alarm multiple times.


Confusion, procrastination, lack of motivation; the reason could be many, but the consequence is that you are unable to head off to your fitness journey. The pandemic has also played a vital role in limiting possibilities for outdoor activities.


Fortunately, we need not go to any classes to maintain fitness. You can achieve your fitness goals by exercising at home.


Try these simple exercises at home and make fitness a part of your lifestyle.


  1. Jumping Jacks



Image Source


This fun-do-to exercise will certainly take you to your childhood days. It is a simple exercise that has multiple benefits.


It keeps your heart healthy and strengthens your bones and muscles. This exercise is a great stress reliever and boosts your stamina. It aids in weight loss and improves flexibility.


How to do it?


Stand tall, keep your feet together with arms on the sides. Jump while spreading your legs apart and raise your arms sideways above your head. Then jump back to the starting position. Slowly, increase the speed and bend your knees a little to land gently.



2. High Knees



Image Source


Looking to burn your belly fat? Here is this simple exercise that engages your core and helps you lose calories really fast. It also works out your leg muscles and makes your heart healthy. It improves your metabolism and agility.


How to do it?


Stand with your feet hip-width apart and begin with marching on the spot. Slowly, raise your right leg close to your chest and then bring it down while bringing your left leg closer to your chest. Alternate this move between your legs and let your arms swing to maintain balance.



3. Lunges



Image Source


Lunges are a great way to strengthen your lower body muscles as they work out your glutes, quads, calves, and hamstrings. They are a popular strength training exercise that also makes your back and abs strong.


It helps you to lose weight and improves the flexibility of your lower body.



How to do it?


Stand with your feet hip-width apart and arms by your sides. Start with your right leg. Take a big step forward and bend your knee until both your knees make a 90-degree angle while keeping your hands on your hips. Be careful not to extend your right knee beyond the toes and keep your rear knee parallel to the ground.


Press on your right heel to lift your leg and return to the starting position. Now repeat the same with your left leg. Do a few reps.



4. Chair Squat



Image Source


Spending long hours at work sitting on a chair? Let your chair work as a prop to do some workouts. Sounds interesting?


Squatting has a wide range of benefits. But, as a beginner, you might find it difficult to squat. Here’s a way out! Practise chair squat to reap the benefits of this amazing exercise.


Chair Squats help you strengthen your leg muscles like glutes, quads, and hamstrings and the chair supports you and prevents you from possible injuries. It also makes your abs and lower back muscles strong and boosts your metabolism. It maintains the health of your heart and lungs.



How to do it?


Grab a chair, preferably a low-rise chair. Chairs with wheels are a strict no-no. Stand in front of the chair, facing away from it. Keep your spine straight.


Slowly push your hip back and bend your knees to lower down yourself and bring your arms in front of your body for better balance. Do not sit on the chair, rather gently tap the surface of your chair with your butt and get back to the starting position. Repeat.



5. Stair-Climbing