Bodyweight Exercises for Beginners

Your Helpful Guide to Getting Started

Hello fitness friend! If you are new to exercise, or just looking for a workout without all of the extra equipment, then you have come to the right place! For beginners bodyweight exercises are an excellent way to develop strength, flexibility and overall fitness. Bodyweight exercises can be done in the comfort of your own home or wherever you feel most comfortable. Go ahead and grab a mat (or a towel) and let’s get started with bodyweight exercise!

Why Bodyweight Exercises?

We totally get it, you can be asking “Why should I start with this stuff, bodyweight exercise?” Great question, and I’ll tell you why they are great for beginners and other exercise enthusiasts.

No Equipment: Your body is the gym!!! That is one huge upside – no monthly membership fees, no commute to the gym, and no basic or complex machines to learn how to use. No kidding, your living room can be your own gym or dojo!!!
Start building that foundation: Bodyweight exercise are a great place to start and build a foundation to be able to do other exercise and then down the line alternate using weights, gymnastics, or calisthenics.
Total-body: Bodyweight exercises allow you to exercise numerous muscle groups at once, allowing you a full-body workout that doesn’t take you hours in the dojo.
No Restrictions: You can do the workout anywhere! Your living room while watching Global TV, on the national returner, at the overlooking park or your parent’s basement. No excuses!

Getting Started: Simple(Bodyweight Exercises for Beginners)

Let’s dive in to some simple( bodyweight exercises for beginning fitness classes that you can perform today.!Listening to your body is going to essential and moving at your fitness level!!!!

1. Bodyweight Squat

How To: The bodyweight squat is an exercise you can do by moving your body as if you’re sitting back into a chair; feet shoulder width apart; chest up, knees not in front of your toes.
Tip: weight in your heels, core will help with stability.

2. Push-ups (knee version for beginners)

How To: (knee’s on the ground) Hands just wider than shoulder width. lower your chest to the ground, keeping a straight position, from knees to head, push yourself back up.
Tip: Remember to breath… Inhale when you lower and exhale as you push yourself back up.

3. Plank Hold

How To: Begin in a push-up position with on your forearms and not on your hands. Keep your body straight. Hold as long as you can!
Tip: Do not allow your hips to drop or protrude outward. Pretend there is a string pulling your body straight!

4. Glute Bridges

How To: Lay on your back with your knees bent and feet on the ground. Lift your hips up towards the ceiling while squeezing your glutes at the top, then lower back down.
Tip: Think of it as a mini hip thrust celebration, get those cheeks to squeeze!

5. Lunges

How To: Stand up tall, step forward with one leg, and lower your body until both legs are bent at about a 90-degree angle. Push back up to standing and switch legs.
Tip: Your front knee should stay aligned with your ankle to protect your joints!

6. Mountain Climbers

How To: Start in a plank position and then quickly draw one knee towards your chest, switching legs back and essentially running in place.
Tip: Keep breathing steady and engage your core; it’s a workout for your entire body while getting your heart pumping!

The Value of a Warm-Up and Cool Down

Don’t forget about warming up before you jump into those workout. A few minutes of dynamic stretching, like some arm swings or leg swings, or even a brisk walk around your shelter, will get your blood flowing and set your muscles up for a successful workout.

And don’t treat your body poorly; after you workout, cool down and stretch out your body. Stretching will help relieve soreness and improve your flexibility.

Finding Your Groove

Workout sessions can be 15 minutes to 30 minutes. Start by doing what you can. For example, this can be a circuit of various exercises or even several sets of each. Work out 2-3 times a week and as you obtain the shape, increase your frequency.

Welcome to the Journey!

As you start on this path to better fitness, remember it is not a race! Take some time to appreciate your small victories — every squat, every push-up, every plank hold is a step closer to a new you. And by the way, consistency is important!!

Wrapping it up

So, there you have it! Now you understand all the great things about the world of bodyweight exercises for beginners! They are easy, flexible, and, most importantly: doable for all, no matter your starting point. So don’t be afraid to modify the exercises and ALWAYS make sure to have fun! Fitness should feel pleasurable, not like a chore.

If you have questions or want to share your progress, please leave a comment below – I will cheer you on!

Keep moving and grooving!

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