Start Working Out At Home Today
Alot of you may have been in this scenario before; you’re sitting on you couch and the thought of exercising creeps into your mind. You start to imagine yourself moving the living room table, cranking up the music and sweating out your worries. Or, you’re lying in bed at night, seriously considering waking up 15 minutes earlier and squeezing in a 15-minute session before work. Then you start thinking about something else and the moment is gone, as is your motivation.
Taking your first steps towards fitness needn’t be daunting; we all know that getting started is half the battle. Below is a collection of some good beginner’s exercises coupled with an explanation of what makes that move useful. Have a read and use the exercises to create a bespoke workout that fits your workout goals. Stop waiting for ideal conditions to begin a workout program; waiting for Monday, waiting for a new month, waiting for salary… just start.
Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground, then explosively drive up by fully extending your arms. That’s on rep.
This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. This prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like the incline bench press.
Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don’t flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.
Holding a dumbbell in each hand, position your legs shoulder width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don’t arch your back or lean forward as you drop down. Exhale, straighten your legs and return to the starting position.
Squats are an excellent all-round exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you’ve got this nailed.
Grab a heavy dumbbell in each hand, think half your bodyweight, and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.
Super simple with no need to worry about technique, this move hits your shoulder stabilisers, upper traps and front deltoids. It also supercharges your grip strength, which will transfer strength to your other lifts too.
Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then slowly lower back to your sides, you’ll build more muscle fighting gravity than letting it do the work for you.
Why? This is the best exercise for visible shoulder development. The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass. Perfect for creating the V-shape you covet.
Stand holding a dumbbell in each hand with the balls of your feet on a step with your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat.
Why?
Too many beginners are prone to skipping calves when it comes to leg day. Work this move into your workout to guarantee you’re hitting all the muscles in your leg.
Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still, only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.
Why? This is the perfect move for developing those mirror muscles you crave. By keeping your upper arm stationary you hit the whole bicep for maximum growth.
Stand in front of bench with a dumbbell in each hand. Place your right foot onto the bench; push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.
By activating all of your upper leg muscles (glutes, quads and hamstrings) it’s an entire leg day in one move. Plus, it’s low-impact, which is means you avoid the knee injuries associated with more explosive exercises.
Get in a press-up position, but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and glutes. Hold without allowing your hips to sag.
Endless crunches put pressure on your spine and, when done incorrectly, can give you a set of weird, distended abs. Planks are perfect for working your core in a way that keeps you injury-free and builds the flat six-pack you’re after.
Lie on your back, arms by your sides and legs flat. Lift your legs, by engaging your abs, until they are directly above you. Keeping your core set, lower your legs to the floor slowly and repeat.
By setting your core and preventing your pelvis from moving you activate the rectus abdominus muscles (your inner sixpack). Opt for these over sit-ups every time.