If you’re a beginner exerciser, or simply haven’t been consistent with your workouts for some time, then sticking with bodyweight strength training at home may be easier than you think. In fact, a few simple exercises can turn into an effective full-body, muscle-building workout in no time at all.
Here are five of the best beginner workouts women can do when exercising at home.
1. Jumping Jacks
Jumping jacks are an easy, quick and free dynamic warm-up exercise that works the major muscles and joints of the lower body, core and arms without the need for equipment. This exercise also helps increase cardiovascular endurance and improves balance, flexibility and coordination.
2. Standing Curtsy Lunge
The curtsy lunge is a great beginner bodyweight workout to target the inner and outer thighs, gluteus medius, and hip muscles. This compound exercise also burns a decent amount of calories and can be modified by adding weight or doing the move on a step, which increases difficulty.
3. Side Plank
The side plank is one of the hardest beginner strength training exercises for women because it requires tremendous core strength and stability in a frontal plane (side-to-side motion). It’s also a very challenging exercise to do in an unsupported position, such as when lying on your stomach or on your forearm, and beginners should start by doing this exercise from their knees.
4. Biceps Curl
The biceps curl is another beginner-friendly, full-body exercise that can be done without any equipment. The biceps are the largest and most visible muscles in the upper body, so it’s important to work them as often as possible. You can do this exercise by holding a dumbbell in each hand with your arms fully extended at the sides of your body. You can also add difficulty by squeezing your muscles to hold the dumbbells up to your chest and then slowly lowering them back down to the starting point.
A basic, yet incredibly effective beginner workout, push-ups are a total body exercise that can be performed on any surface. Beginners should work up to doing regular push-ups on their toes, but if that’s too challenging, then they can do them on the floor or against a countertop.
It’s important to master the basics of any strength training movement before attempting to add more advanced moves, because adding too much weight too soon can cause injuries. Aim for a low weight that you can lift with proper form for 15 to 20 reps per set. If you don’t have a bench, use a chair or sofa to do your push-ups on. This will help prevent your neck and spine from getting too rounded, which can lead to injury. It’s also a good idea to switch up your grip and arm positioning on push-ups to target different muscle groups. This will also help keep your workouts interesting and challenging.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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