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Beginner Bodyweight Exercises

As a beginner looking to start exercising, it can be intimidating to think about getting into the gym or investing in expensive equipment. Fortunately, there's a simple and effective way to get started: bodyweight exercises! These exercises use your own weight as resistance to build strength and improve flexibility. With just your own body, you can achieve amazing results and have fun while doing it.

Getting Started with Bodyweight Exercises

Push-ups​

Push-ups are one of the most popular bodyweight exercises out there. This exercise targets the chest muscles, shoulders, and triceps. To do a push-up:

  • Start in a plank position with your hands shoulder-width apart.
  • Lower your body until your chest almost touches the ground.
  • Push back up to the starting position.

Squats​

Squats are another fundamental bodyweight exercise that targets the legs, glutes, and core muscles. To do a squat:

  • Stand with your feet shoulder-width apart.
  • Slowly lower yourself down into a seated position, keeping your back straight and your knees behind your toes.
  • Push back up to the starting position.

Lunges​

Lunges are similar to squats but target one leg at a time. To do a lunge:

  • Stand with your feet together.
  • Take a large step forward with one foot.
  • Lower yourself down into a seated position, keeping your front knee behind your toes and your back straight.
  • Push back up to the starting position and repeat on the other side.

Planks​

Planks are great for building core strength. To do a plank:

  • Start in a push-up position but instead of lowering yourself down, hold your body straight.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Hold this position for 30-60 seconds to start.

Dips (using a chair or bench)​

Dips are great for targeting the triceps and chest muscles. To do a dip:

  • Find a sturdy chair or bench that you can place behind you.
  • Place your hands shoulder-width apart on the edge of the chair.
  • Lower yourself down by bending your elbows until your arms are bent at 90 degrees.
  • Push back up to the starting position.

Leg Raises (hanging leg raises)​

Leg raises target the lower abs and are a great exercise for improving flexibility. To do a leg raise:

  • Start in a hanging position, with your hands supporting your body.
  • Lift one leg up towards the ceiling, keeping it straight.
  • Hold this position for 1-2 seconds before lowering back down to the starting position.
  • Repeat on the other side.

These exercises are great for beginners because they're easy to learn and require no equipment. Remember to start slow and gradually increase the intensity as you get more comfortable with each exercise. Always warm up before exercising and listen to your body – rest when needed!