Simple Exercises to Start Now
If you’re thinking about starting to exercise but don’t know where to start, this article is for you. Often, the hardest part is taking the first step. That’s why we’ve put together a list of simple exercises that you can do at home, without the need for fancy equipment. Let’s get started!
1. Squats
Squats are excellent for working your legs and glutes, as well as helping to improve your balance.
How to do it:
- Stand with your feet shoulder-width apart.
- Bend your knees, pushing your hips back, as if you were going to sit in a chair.
- Keep your back straight and your weight on your heels.
- Return to the starting position and repeat 10 to 15 times.
2. Plank
The plank is great for strengthening your core (abdomen, lower back and stabilizing muscles).
How to do it:
- Lie on your stomach and support yourself on your forearms and the tips of your toes.
- Keep your body aligned, without letting your hips rise or fall.
- Stay in this position for 20 to 30 seconds and increase the time as you gain resistance.
3. Push-ups
Push-ups work your chest, arms and shoulders, making them an excellent upper body exercise.
How to do it:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Bend your elbows, lowering your body until it almost touches the floor.
- Push yourself up until you return to the starting position.
- If this is too difficult, rest your knees on the floor.
4. Hip Raise (Glute Bridge)
This exercise is great for your glutes and lower back.
How to do it:
- Lie on your back with your knees bent and your feet on the floor.
- Raise your hips until you form a straight line from your shoulders to your knees.
- Squeeze your glutes at the top and slowly lower back down.
- Repeat 10 to 15 times.
5. March in Place
For those looking for a simple cardiovascular exercise, walking in place is a great option.
How to do it:
- Stand up and alternately lift your knees, simulating a march.
- Use your arms to help with the movement.
- Do this for 1 to 2 minutes, increasing the pace as you get older.
Tips for Success
- Warm up before you start: Spend 5 minutes doing light movements, such as arm rotations, dynamic stretches, or a short walk in place.
- Respect your own pace: Start with a few repetitions and gradually increase.
- Wear comfortable clothing: Make sure you are dressed in something that allows freedom of movement.
- Stay hydrated: Drink water before, during and after your workout.
Conclusion
There’s no need to overdo it to start working out. These simple exercises are enough to improve your health and well-being, as well as preparing you for more intense challenges in the future. Dedicate a few minutes a day and you’ll soon notice the benefits.
For more tips and workout plans, visit our blog at www.treinoemcasa.com and start your journey to a more active life today!
Suggestions for Blog Articles:
- How to Maintain Consistency in Training
- Home Workout: Benefits and Tips
- Simple Exercises to Start Now
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