Starting to exercise can feel hard, but you don’t need a gym or special equipment to get moving. These five simple workouts are perfect for beginners and can be done right in your living room or any small space. They help improve your strength, flexibility, and energy.
1. Bodyweight Squats
Squats work your legs and lower body. Stand with your feet shoulder-width apart. Slowly bend your knees and lower your hips like you’re sitting in a chair. Keep your back straight. Then stand back up. Do 10 to 15 repetitions.
2. Wall Push-Ups
Wall push-ups are easier than regular push-ups but still help build arm and chest strength. Stand facing a wall, place your hands on the wall at shoulder height, and step back a little. Bend your elbows and bring your chest toward the wall, then push back. Do 10 to 15 reps.
3. Knee Plank
Planks strengthen your core muscles. Start on your hands and knees, then lower your forearms to the floor. Keep your body straight from your shoulders to your knees. Hold this position for 15 to 30 seconds. Rest and repeat 2 to 3 times.
4. Marching in Place
Marching helps get your heart pumping and warms up your body. Stand tall and lift your knees one at a time as if marching. Swing your arms naturally. Do this for 1 to 2 minutes.
5. Glute Bridges
Glute bridges work your lower back and buttocks. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling by squeezing your glutes. Hold for a few seconds, then lower. Repeat 10 to 15 times.
Starting with these easy exercises helps build your confidence and strength. Aim to do these workouts 3 to 4 times a week. Always listen to your body, and stop if you feel pain.
