Exercise is a crucial part of our lives as it helps in improving health as well as reducing the risk of developing various diseases like type 2 diabetes, cardiovascular disease and also cancer. There are numerous long-term health benefits of following an exercise regimen and this applies both in case of men as well as women. The beginner exercises are easy to perform and help you prepare yourself for bigger targets in future. A minimum of half an hour of exercise per day is known to allow a person to enjoy a quality of life as far as health is concerned.
Here we are Going to Discuss about the Top 15 Beginner Exercises for Men and Women:
In this exercise, you need to get down into a press-up position by putting your hands placed at shoulder-width distance apart and backside in a flat position so that a straight-line is formed from the head to your heels. This repetition makes use of multiple muscle groups for enhancing muscle growth and also strengthening your shoulder joints.
2. Dumbbell Squat
This is one of the most commonly performed beginner exercise by both men and women. The dumbbell squat is basically a compound exercise which is known for strengthening the lower part of the body. Squats are a superb way of building overall strength.
3. Dumbbell Standing Shoulder Press
This is done by standing straight and holding two dumbbells at your shoulder height and ensuring an overhand grip with palms facing in the forward direction. Now, carefully press the weights above your head till your arms get fully extended and them return slowly down to the starting position.
4. Lateral Raise
Another excellent exercise for men and women that can be easily done by the beginners as well. All you need to do is stand straight holding a dumbbell (light one, not too heavy) in each of your hand and slowly lift them out, wait for a while and then lower back to the sides slowly and steadily.
5. Dumbbell Calf Raise
Hold dumbbell in each hand to side and position your toes and balls of the feet on calf block with heels and arches outspreading. Now, place your hand on support for balancing. After this, you have to raise heels by stretching ankles as high as possible. This is followed by lowering of heels while you bend the ankles till your calves get stretched. Repeat this few times for best results.
6. Calf Raises
In this easy beginner exercise, you just have to stand straight and grab the barbell, two dumbbells by each side, or it can even be unweighted. Now, point your toes in forward direction and raise your heels off the floor and then contract your calves. Once you have successfully completed this, you can slowly return back to the starting position and repeat.
7. Dumbbell Step Up
In this, you have to stand up straight and hold a dumbbell in each palm facing towards the side of your legs. Now, place your right foot on a raised platform and then step down with your left leg by flexing the hip and knee of your right leg while you are inhaling.
8. Bicep Curl
Here you have to stand with a dumbbell in each of your hand. After this, keep your upper arms in a stationary position and then curl the weights until the dumbbells are at your shoulder level. You need to focus on keeping your elbows unmoving and ensure that only your lower arm is moving. Lastly, you have to squeeze your bicep at the top of the contraction area and then lower slowly. Repeat this few times.
9. Lower Back Curl
During this exercise, you need to lie on your stomach and let your arms be out towards your sides. Now, using your lower back muscles, you have to extend your spine and lift your chest off to the ground. Make sure that you do not use your arms for pushing yourself up and also keep your head up during the entire movement. This needs to be repeated for at least 10 to 20 repetitions.
Lying on your back with hands in the air and your feet upwards so that your knees are at 90 degrees angle, you have to straighten your leg till your heel is roughly an inch from the floor. After this, you have to return to the starting position and then repeat the same with your other leg as well.
This beginner exercise is perfect for working out in a way that will keep you injury-free and also help in building that flat 6-pack you have always dreamt of having. In this, you have to place yourself in a press-up position and ensure that your back is absolutely straight and then you have to tense your abs and glutes. You need to hold this without letting your hips to sag. Make sure that you rest on your forearms and not on your hands.
12. Dumbbell Floor Press
The dumbbell floor press helps in building a bigger chest, without indulging in the risk of injury to your shoulders from over extension. Thus, it is a shoulder-friendly exercise for your upper body and helps in strengthening not only the shoulders but also your chest and arms. Also, by utilizing the floor you will be able to remove potential strain that gets placed on your shoulder joint. You just have to grab dumbbells through an overhand grip and then lie flat on your back. Now, bend knees with feet strongly planted on floor.
13. Side Plank
During this exercise, you have to lie on your left side and ensure that your legs are straight. Now, prop yourself on your elbow, support your core and then raise your hips till your body is able to form a straight line. Keep holding this position while you breathe deeply. Next, you need to roll over and repeat this for the other side as well.
This is one of the most famous abdominal exercise and a must-do for the beginners. During this exercise, you have to lie down flat on your backside and bend your knees at a 90-degree angle. This is followed by placing your hands on either side of your head and pushing your lower back on the floor while you lift your shoulders a few inches off the floor. Please ensure that your lower back remains in contact with the ground throughout. You need to tense your abs hard at the top section of the movement and then return under control to the starting position.
15. Shadow Boxing
This beginner exercise is used mainly for preparing your muscles before you get engaged in stronger exercises or physical activities. Here, you need to adopt a fighting position and then bounce on your toes as you do shadow boxing. Next, you have to dip and weave as much as you can bear. This will help in consolidating the rest of your exercise as it provides cardio strength as well as benefit to your legs, arms and cores. You have to jog on the spot amid low- and high-intensity punching style cardio workout.