Everyone approaches fitness in different ways. Some prefer to workout with a professional trainer, others go solo in a gym. But there are also people who prefer to workout in the comfort of their own home or just those who are too busy to hit the gym. For those people, finding the best at home exercises for beginners is important. While most at home workouts promise to get results in 90 days or less, the important thing is to start working out at levels that won’t destroy your body.
At home exercises for beginners will help ease your body into a fitness regimen that you can stick with and use to get results without damaging your body.
It’s easier to start working out at home, there is no feeling of judgment or fear of not getting the equipment you want. Instead, at home exercises for beginners allow you to workout at your own pace and without any uncomfortable feelings. At home workouts also allow those of us who are too busy to hit the gym for whatever reason an easier way to get that workout in. It’s important to remember though, as you start out, there is nothing wrong with taking your time. Let your body adjust to the new physical activity but at the same time be sure to push yourself. Improvements will not come if you don’t push past your limits.
At Home Exercises | Lateral Arm raises | Thumbs down
This exercise is to hit more of the posterior fibers of your delts keep your thumbs down.
- Grab an elastic band with handles place one foot on the elastic in the center of it. Allowing for the length in both hands to be equal.
- Create some tension on the elastic before you start the move, this is your starting and ending position.
- Lift your arms up to parallel while keeping your elbows straight but not locked out. Be sure not to hike your shoulders up when you lift. Really focus on the movement coming from your delts, not your traps.
- Pause at the top before you slowly return to the starting position. Be sure not to let your arms drop. Control the movement slowly taking 3-4 secs to return to the bottom.
- Repeat 14 more reps
At Home Exercises | Lower abs – Leg lifts | 12 reps x3 sets
- lay on your back with your arms down by your sides. Brace your abs by pushing your lower back into the floor. Keep that pressure the entire time.
- Place your legs vertical to the floor
- Keep your back pressed to the floor, slowly lower your legs towards the floor
- Stay in control, the second you can’t keep your back flat to the floor, lift your legs back up.
- Repeat 11 more time
At Home Exercises | Renegade Row | Beginner
- Place two dumbbells on the floor about shoulder-width apart. Position yourself on all four, so you’re on your hands and knees. Position your hands on the dumbbells. Keep your heels up so you’re knees and toes are supporting you. Keep your body and arms straight with your spine extended while bracing your abs. Use the handles of the dumbbells to support your upper body. To make the exercise easier position your feet wider.
- Push one dumbbell into the floor and row the other dumbbell upwards. Think as though you’re elbowing someone. Retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Then lower the dumbbell to the floor repeat on the opposite side. Repeat for 10 reps/side.
At Home Exercises | Back Extensions
- Lie face down on a horizontal hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the pads if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head or arms straight overhead to make it more challenging. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at your hips (think of your hips hinging forward and back like a door) as far as you can while keeping your back flat and abs braced. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without rounding your lower back. Tip: Never round your lower back as you perform this exercise.
- Slowly raise your torso back to the initial position as you exhale. Be sure to use mostly your glutes, hamstrings and lower back. Tip: Avoid arching your back on the way up, you want to hinge at your hips back up. Also, do not swing the torso at any time in order to protect the back from injury.
- Repeat 11 more repetitions.