Is exercise about that fancy gym membership? Or getting the latest workout DVD? Or investing in that expensive bike that is bound to end up as a handy clothes hanger? Think again. The only thing that is essential when it comes to exercising is that you move your body.
You don’t need the latest gym equipment or even a set of dumbbells for the exercises that we have set out here for you. All you need is some motivation and a set of clothes to work out in. The park frowns on nude joggers or nude anything.
So, slip on your sweats, tie your shoelaces and let’s get started.
The Plank
Go down on all fours and extend your legs out behind you. Your forearms should be on the floor, with your elbows bent so that your upper body is raised. Now move your legs so that they are shoulder-width apart and raise your lower body so that you are balancing on your toes.
Your back and legs should form a straight line. Pull in your stomach muscles and hold for as long as you can. Rest and repeat.
This is deceptively easy. It helps to build core strength and stability.
Reverse Lunge
Stand up straight with your feet about a foot apart. Keep your arms in a relaxed position by your sides. Take one step backward with your right foot, bending your left knee as you do so. Lower yourself until your left knee forms a 90-degree angle with the floor.
Hold or a few seconds and then push yourself back up to the starting position. Repeat on the other side. Repeat three to five times a side.
This is an excellent stretch and will help to build lower-body strength. Your hamstrings, glutes, and thighs are all exercised.
Bodyweight March
Stand up straight with your feet about a foot apart and your arms relaxed by your sides. Lift your right knee up so that it forms a 90-degree angle with the floor. At the same time, do the same with your left arm. Hold for a few seconds and then go back to the starting position.
Repeat on the other side and repeat the whole sequence three or four times. Do watch the position of your heel and keep your back straight. Your shoulders should not move forward at all.
This is a relatively simple exercise that gets the blood pumping. It also helps to strengthen the hip flexor muscles. Particularly important if you sit all day.
Lateral Lunge
Stand up straight with your feet a foot apart and your arms relaxed by your sides. Using your right leg, take a step out to the side, bending the right knee and lowering your body at the same time. It is kind of like doing a squat except that instead of using both legs, you are using one.
The left leg must be kept straight throughout this. Push yourself back up to the start position and then repeat using the left leg. Repeat the whole sequence three or four times.
This is an all-over exercise superhero move. It works your glutes, hamstrings, inner thighs and quads.
Sit-Up
Get down on the floor, with your back on the ground and your arms and legs spread out. Inhale and pull in your stomach muscles and do a sit-up. It is important here that the abdominal muscles do all the work.
While doing the sit-up, bring your knees closer to your chest and, hug your knees. Hold for a few seconds before slowly returning to the start position. Repeat three or four times.
This is a complete core workout and will help you improve your stability and your balance.
These Are Just A Few Simple Exercises To Get You Started
They are simple enough for the absolute beginner, but can also be changed up to increase the intensity as you progress. Do not be fooled by the apparent ease of these exercises.
On paper, they look simple. In practice, though, they give your muscles a very thorough workout. Doing a few sets of each exercise a day is more difficult than you might initially think.
The benefit, however, of these is that they have a profound impact on your core and many of the other muscles that you need to improve for other exercises or sports as well.
If you’d rather have some help instead of exercising on your own, try working out with a personal trainer in Westfield.