5 Bodyweight Exercises for Beginners
Posted on May 09 2014
The beauty of walking for your health is that you don’t need anything special to get started. Just take off in any direction and you’re working out. As we know, regular walking offers tremendous health benefits, one of the primary being aerobic fitness. Once you’ve built up your aerobic fitness and endurance, you may want to challenge yourself further. Using an activity monitor allows you to track your physical exertion and calories burned.
Body weight exercises offer you additional exercise opportunities without the cost of joining a gym or buying any expensive equipment. Just like walking, body weight exercise can be done virtually anywhere. If you would like to tone up your physique, consider some of the exercises listed below. As always, only try these exercises if you are healthy enough to do them. If you’re uncertain you should always consult your doctor first.
Plank: This is a classic core exercise. Lie face down with forearms on the floor and hands together. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for as long as you can hang. If you can hold it for a minute or more, you’re doing great!
Lunge: This exercise is perfect for toning the quads and glutes. Stand with your hands on your hips and feet about hip-width apart. Step the right leg forward and slowly lower your body until the right knee is almost touching the floor and bent at least 90 degrees. Slowly stand back up, returning to the starting position and repeat with the left leg.
Step-Up: Start by finding a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight, then slowly step down returning to the start position, and repeat. Try for 10-12 reps on each side
Calf Raise: From a standing position, slowly rise up onto your toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Repeat this motion 10-20 times. Standing with your toes on an elevated surface like a step or a curb allows for a wider range of motion.
Push-Ups: The ol’ boot camp classic. Lie down on your stomach with your hands shoulder-width apart, keep the feet flexed at hip distance, push your upper body up while keeping your core tight. Bend the elbows until the chest reaches the ground, and then push back up.