Starting a fitness routine is difficult especially when you are a newbie to the FIT world. When you are out of shape you feel under-confident about your overall body image. And sometimes you even feel lost not knowing where and how to begin. It is necessary to identify trouble zones and be educated on which moves can help you get rid of these trouble areas. Exercising daily helps one stay active and viable. Even from day to day chores will feel easier after getting into shape and adopting this healthy lifestyle. It will not only increase your life expectancy but make you feel confident and happier.
We all wish we had enough time or at the right hour to spend at gym. It would have been nice if calorie-free foods existed and even nicer if calorie refund was possible. Jokes apart, until then what you need is an effective workout plan that helps you get through even in the busiest of days without excessive weight gain.
In order to start building core strength, you need to start easy and slowly work up to more difficult moves. Complete beginner ab exercises 2 to 3 times per week until you think you’ve developed enough muscle to try harder moves. It’ll help you strengthen lower abs, upper abs, and obliques, all the main muscle groups you need to move on to harder, more impressive moves.
Weightlifting is key for strong, muscular legs. This beginner’s lower body weightlifting plan helps you develop strong muscles along your buttocks, thighs, and calves. It helps one get firm, obtain lean legs that look sleek, long, and slim. Developing muscles along your legs can help you maintain a healthy weight. When you lift weights, you give your metabolism a boost, meaning you’ll burn calories without having to do hours of cardio.
If you’re in dire need for incredible legs, weightlifting is made for you. It is the most effective workout plan to work those calves up. And if you are an ab lover then crunch baby! crunch more times than your heart beat. Look for absolute beginner’s strength training exercises to work up that core of yours.
If you feel you are incapable of squeezing in gym time around your busy schedule, even twice a week workout has a lot of impact on the body. I think this minimal can be achieved by anyone, Now let’s have a look at these ten exercises explained well by some of the great trainers for absolute beginners to do in the gym. Please just make sure you do a nice long warm-up before the session and cool-down in the end to the ease of those muscles.
Ab wheel rollout
Get on all fours, holding an ab wheel in both hands. (if you don’t have one, use a small barbell with a towel wrapped around it). Roll forward, keeping your back straight, knees on the floor and extending your arms in front of you, and then tighten your abs to pull yourself back to the starting position. The ab wheel forces you to engage your whole core throughout the move for equal strength gains.
Bicep Curl
Stand holding a dumbbell in each hand with palms facing forward. Now curl those weights as you turn your wrists with palms facing away at the top. Reverse this movement moving back to the initial position with palms facing forward.
Walking Lunges with Dumbbells
Stand with dumbbells grasped to sides Step forward with the first leg. Land on your heel, then forefoot. Flex knee and hip of front leg until knee of rear leg is almost in contact with the floor. Stand on forward leg with the support of rear leg. Lunge forward with the opposite leg. Repeat by alternating lunge with opposite legs. Now, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Leg Press Machine
To use the leg press machine, first sit down on the machine placing your legs on the platform directly in front of you at a medium (shoulder width) foot posture. Holding the weighted platform in place, lower the safety bars and press the platform all the way up until your legs are fully extended in front of you.
Kettlebell swings
Stand with your legs straight holding a kettlebell clutched tightly by both hands. Now bend swinging it between your legs back and forth and swing all the way up back to the initial standing position.
Split squat
Hold a dumbbell in each hand, stand facing away from a bench with one leg resting on it. Squat down now with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.
Cable flys
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace your core, and pull the handles slightly downward and across your body until your hands meet, then slowly return to the start position.
