3 Examples of Beginner Bodyweight Exercise

Introduction to Beginner Bodyweight Exercises

Starting a fitness routine can be daunting, especially if you’re not sure where to begin. Bodyweight exercises are a fantastic way to ease into working out, as they require no equipment and can be done anywhere. In this article, we’ll explore three practical examples of beginner bodyweight exercises that will help you build strength, flexibility, and confidence.

1. The Classic Push-Up

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Push-ups are a foundational exercise that targets the chest, shoulders, and triceps. They can be modified to suit your fitness level, making them perfect for beginners.

To perform a push-up:

• Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
• Lower your body by bending your elbows until your chest nearly touches the floor.
• Push yourself back up to the starting position, keeping your core engaged throughout.

Notes and Variations

• If a standard push-up is too challenging, start with knee push-ups: keep your knees on the ground while performing the exercise.
• For an extra challenge, try incline push-ups by placing your hands on a raised surface, like a bench or table.

2. Squats: Your Lower Body Bestie

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Squats are a fantastic way to strengthen your legs, glutes, and core. They mimic everyday movements like sitting and standing, making them incredibly functional for daily life.

To perform a squat:

• Stand with your feet shoulder-width apart and your toes slightly pointed out.
• Lower your body as if you’re sitting back into a chair, keeping your chest up and knees behind your toes.
• Go as low as you can while maintaining good form, then push through your heels to return to a standing position.

Notes and Variations

• If you’re new to squats, try a wall squat by leaning against a wall for support.
• For a challenge, add a jump at the top of your squat, transitioning into a jump squat.

3. The Versatile Plank

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Planks are a fantastic core-strengthening exercise that also engages your shoulders, back, and glutes. They help improve posture and stability, making them a must-include in any workout routine.

To perform a plank:

• Start on your hands and knees, then step your feet back until your body forms a straight line from head to heels.
• Keep your elbows directly under your shoulders and engage your core to hold the position.
• Hold for 20-30 seconds, gradually increasing the time as you get stronger.

Notes and Variations

• For a modified version, drop your knees to the ground while maintaining a straight line from your head to your knees.
• To engage more muscles, try side planks by rotating your body to one side and balancing on one forearm.

These beginner bodyweight exercises are great starting points for anyone looking to enhance their fitness levels. Remember to listen to your body, and most importantly, have fun while getting stronger!