• Chantal Porter

The Beginners Guide to: Working out From Home

Updated: Aug 28, 2019

So, we're nearing the end of the year and you still haven't started out on your new year resolution goals yet. If that struck a chord with you, then probably you are in the right place. Every year people around the world, try out for the gym and then quit before they have given their bodies the chance to change. It is possible that they were just not ready for the gym commitment so, here's some advice-workout at home!


Get into the habit of working out at home on a daily basis, before you spend all that money at the gym.


Here are the pros:


  • Home workouts will save you the cost of a gym membership.

  • A gym membership fee will force you to commit to a workout routine but you can also lose unwanted body fat from the comfort of your own home with no money down.

Here's what you need to get started:

  • About 20 -30 minutes per day.

  • Space to move your body freely.

  • Simple items like a bench and a mat.





Five Workouts From The Home for Beginners


If you're a beginner to exercising or working out from home, here is a workout home plan that you can follow. It involves five simple exercises. Let's get started!


Step By Step Guide


Squats



Squatting is known to target the buns and thighs.


1. First, stand with your legs apart (use your shoulders as a guide).

2. Extend both hands straight in front of you.

3. Keep your abdomen and back straight and upright.

4. Push your bottom backward and bend your knees.

5. Then squat.

6. Stay in this position for a second then return to initial standing position. Repeat the last step 15 – 20 times.


Note

This workout can be performed by anyone who is mobile and it can also be used as a warm-up for other exercises. It is also a great way of toning the lower body for any body type.


Hip raises


Hip raises are a great way of working out your lower body.


1. Firstly, you will need a mat or something to lie on for this exercise.

2. Lie on the mat and fully extend your hands at your side.

3. Turn your palms upwards and bend your knees.

3. Keep your core tight and lift your hips off the ground (keep your body straight).

4. Stay in this position for 5 seconds and relax your back.

5. Go back to the initial position.

6. Repeat this at least ten times.


Note

Ensure that your arms meet your body at a 45 degree angle.


Push Ups




If you're just starting out this might be a bit difficult for you to do, but overtime it will get easier. We will therefore start with inclined push ups for beginners.


1. First you will need to find an inclined surface to use (e. bench, chair, steps).

2. With your legs apart, rest your arms on the raised platform.

3. Lower your body and let your arms fold at the elbows.

4. Then push up your body by straightening your arms.

5. Do 10 – 20 push-ups.


Note

You can always opt for a flat surface and do the traditional push-up if that is more comfortable for you.


Side planks


Side planks are typically hard to do. Here's the modified version, suitable for beginners.


1. Lie on your side and bend your knees.

2. Place your right hand on your waist.

3. Push up and support your upper body against the floor with the left hand.

4. Wait for five to ten seconds before bringing your body back to the floor.

5. Repeat 5 – 10 times.

6. Switch sides and repeat the entire process.


Note

This is easier than the real side plank. You can switch to the traditional version later when you are no longer a beginner (the difference is you will keep your legs straight this time).


Lunges



Lunges are great for beginners!


1. Stand upright with your hands on your waist.

2. Place one leg in front of the other.

3. Bend one knee and the other leg will follow.

4. Hold this pose for about 5 seconds then return to your standing position.

5. Repeat 10 – 20 times.


Note

You can upgrade this exercise with weights (two dumbbells).


Throughout the week, you should ensure that different muscles and parts of your body get adequate attention.


That is:

  • The muscles of your upper body (your chest, shoulders, abdomen, and back) and your lower body (your legs and thighs).

  • And you should do enough repetitions to workout the muscles of a specific region before you move to another exercise.


The exercises mentioned are pretty easy workouts which will help you to lose weight, lower your body fat percentage and keep you fit. Don't worry, starting out you do not have to complete all exercises in a day. Go for the first three on the first day and the last three the next day till the week runs out. If you have any interest in my current struggle with fitness you can check out my previous blog right here.




"Be not afraid of life. Believe that life is worth living, and your belief will help create the fact."- Henry James

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