8 Beginner Exercises ; No 6 Will Change You

2
180

Have you been longing to get a toned body? But are you also one of those people who doesn’t have the time and resources to join a gym and do exercises? Then, I have great news for you. Now, you can tone your muscle without moving a muscle on machines.

Skip the crazy cardio or weight training sessions, and start core strengthening exercises at home. Core exercises benefit a lot when you are trying to get a slim and flat midsection. These are for every part of your body except for the limbs. The core muscles stabilize your spine by preventing it from twisting or breaking and generate power to carry out the various movements.

Strengthening your core is very with these at-home exercises we have here for you where you don’t even need weight. Read on to learn, ladies.

See Also: Chelsea vs. Liverpool – All the Highlights You Want to Know

First of All Just Warm Up

Before you begin your workout, you need to warm up. Take 10 minutes to perform some warm-up exercises to prevent muscle pull and injury. Perform one!

Set of 10 repetitions in each direction of each exercise:

  1. Neck tilt
  2. Neck up and down
  3. Shoulder circles
  4. Arm circles
  5. Wrist circles
  6. Waist circles
  7. Spot jogging
  8. Side Lunges
  9. Jumping jacks
  10. Ankle Rotations
  11. Neck circles

Now, give a try to the exercises:

  1. Elbow Plank

elbow-plank-exercises
Elbow Plank
Source: POPSUGAR

How to do it:

  • Kneel down on the mat, place your elbows on the floor and think the Table Pose.
  • Engage your core, lift your right knee off the floor, extend your right leg back, and smoothly place your right toes on the floor.
  • Supporting your body on your elbows and right toes, lift your left knee off the floor, pull out your left leg back, and gently place your left toes on the floor.
  • Your spine should be in line with your hips and neck. Hold this pose for 10-20 seconds.
  • Release the pose, rest for 10 seconds, and repeat.
  1. Side Plank

side-plank-exercises
Side Plank
Source: Plank Pose

How to do it:

  • Lie down on your right side and place your left foot on top of the right foot. Flex your right elbow and place it directly below your right shoulder. Keep your forearm perpendicular to the upper arm and right palm flat on the floor or form a fist. Place your hand on the left side of your waist.
  • Lift your hips off the floor, toward the ceiling. Assure that your neck is in a straight line with your spine. Look ahead and hold this pose for 20 seconds.
  • Do this on the other side.
  1. Mountain Climbers

mountain-climbers-execise
Mountain Climbers
Source: POPSUGAR

How to do it:

  • Assume a table position. Extend your right leg back and then the left leg. Keep your spine straight, shift your elbows right below your shoulders, and look at the floor. This is the starting position.
  • Flex your right knee and bring it close to your chest. Hold it for a second and then slowly bring it back to the starting position.
  • As you place your right foot on the floor, hop with your left leg, flex your left knee, and bring it close to your chest.
  • Bring your left leg back to the starting position. Hop on your right leg, flex your right knee, and bring the right knee close to your chest.
  1. Bird Dog

bird-dog-exercise
Bird Dog
Source: Coach Mag

How to do it:

  • Assume the Table Pose. Your elbows should be right below your shoulders, and your knees right below your hips. Keep your back straight, and neck in line with your back.
  • Engage your core. Lift your right leg and left arm off the ground and extend them in the back and front respectively.
  • Hold this pose for 5 seconds and then release.
  • Lift your left leg and right arm off the floor and extend them.
  1. Star Plank

star-plank
Star Plank
Source: Women’s Health Mag

How to do it:

  • Assume a side plank position on your right side.
  • Keeping your core engaged, extend your left arm up, with the palm facing the front. Your left shoulder should be directly below your left elbow.
  • Keep breathing. Lift your left leg slowly toward the ceiling. Now, look at your left palm.
  • Hold this pose for 5 seconds and then slowly lower your legs and hands.
  • Do this on the other side.
  1. Superman Plank

superman-plank
Superman Plank
Source: Youtube

How to do it:

  • 1.     Lie down flat on your stomach on a mat. Keep your arms extended straight out in front of you, palms flat on the floor, and toes pointed out.
  • Raise both your arms and legs off the ground as if you are flying.
  • Hold this pose for 2 seconds and then release this pose by slowly lowering your arms and legs back to the starting position.
  1. Russian Twist

russian-twist
Russian Twist
Source: Women’s Health Mag

How to do it:

  • Sit on the mat, flex your knees, and keep your feet flat on the floor.
  • Lift your feet off the floor so that they are slightly lower than your knees. Lean back a little with arms extending in the front, and clasp the right hand with the left.
  • Keeping your lower body stationary, twist to your right, and if possible, touch the floor.
  • Twist to your left.
  1. Standing Side Crunches

standing-side-crunches
Standing Side Crunches
Source: POP SUGAR

How to do it:

  • Stand straight with your legs hip-width apart, shoulders rolled back, chest out, and hands extended up above your head.
  • Lift your right leg, flex your right knee, and open your leg out so that your right knee is facing your right side. Simultaneously, crunch your upper body sideways and down. Try to touch the right knee with your right elbow.
  • Release this position by bringing your leg and hands back to the starting position.
  • Do the same on the left side.

Conclusion

All of the above exercises are easy to do and you can do them at home without any equipment. All of them will take only an hour to do if you do them 3 times a week, you will have maximum chances of restoring good health.

What do you say about these exercises?

2 COMMENTS

LEAVE A REPLY

Please enter your comment!
Please enter your name here