5 simple exercises for beginners

You should pay attention to the exercises and training intensity if you are a beginner.

PLANK

Plank is a common and very familiar exercise. Almost all beginners could practice this exercise. Plank is quite simple but very effective in reducing excess fat.

How to do it: First, bend over and lift your upper body with your elbow. Two arms parallel to each other, elbows aligned with shoulders. Then slowly tighten your abdominal muscles, tipto, pushing the body up so that your shoulders, back and hips are aligned. Hold the pose for 30-60 seconds depending on the strength of your body. If you are new to it, you can try step by step to make sure your plank is right. Repeat this pose 5 - 10 times.

plank

CRUNCHES

If you want to have a toned body with a simple workout, crunches is just right for you. This exercise primarily focuses on the abs and calf muscles.

How to do it: Go into the supine position on the floor, with your knees bent. Lie with your feet shoulder-width apart, soles of the feet pressed to the floor. Put your hands behind your neck to hold the neck in line with the back, which will help keep your spine unscathed. Then use your abs to lift your shoulders toward your belly. Make sure during this process, your legs and lower back are still on the floor. Hold this position for 1 - 2 seconds. Repeat this pose 10 - 15 times.

crunches

DOWNWARD FACING DOG

With simple steps and a lot of benefits, downward facing dog posture is very suitable for beginners. In addition to strengthening your arms, this exercise helps align your spine.

How to do it: Start with your hands and feet on the floor. Use your abdominal muscles to support the spine so your shoulders, back and hips are aligned. Inhale, then exhale while pushing the center of your body back, raising your hips as high as possible and pressing your soles to the floor. If your foot hurts, you may have a little knee-bend. Hold the pose for 1 - 3 minutes, then return to the preparation position.

down-dog

BICYCLE

Cycling is the easiest and least exhausting exercise for beginners. This workout strengthens your legs and lower body muscles, while burning body fat effectively.

How to do it: Lie on your back and relax your whole body. Raise your feet to create an angle of 30 degrees to the floor. Hands clenched and placed behind head. Bend your right knee so that your leg is perpendicular to your upper thigh. At the same time, lift your left shoulder so that your elbows touch your knees. Lower the right leg and do the same with the left leg. Do this exercise 7 times with each side.

bicycle

MOUNTAIN CLIMBER

Mountain climber is a perfect exercise if you want to own charming body curves. This exercise does not require too complicated movements, you just need to pay attention to the speed a bit.

How to do it: Get into the same preparation position as plank. Use your arms and toes to lift the body up so that your neck, back and hips are aligned. Bend one knee to the chest, then stretch the leg back and do the same with the other leg. Alternately perform this exercise as fast as possible. Do this for 1 minute.

mountain-climber

 

 

 

 

 

By: Olivia Smith

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