Exercises for Beginners!

by Dr Chen Tai Ho | Mar 17, 2015

Hi everyone, I hope you have all had a fantastic weekend of rest and relaxation and are ready to tackle the week ahead. For today’s topic, let’s take a broad look at basic exercises for beginners which can be done anywhere, anytime. Some people may be looking to get fit, but have no idea where to start. Others may simply be too busy to think about exercise. These basic exercises are intended to help you get started, and you’ll be able to feel the difference in no time!

The Basic Squat

Your feet should be spread approximately as wide as your shoulders, or slightly wider than the hips. Keep your arms stretched out directly in front of you but remaining parallel to the floor. Your back should remain in a neutral stance and in its natural arc; there is no need to keep it rounded or hyper extended. However, do keep your body tight the whole time. Pick out a spot on the wall and keep your eyes focused on it as you squat and come back up.

There are other types of squats you can do, but this is a basic one for starters. If you’re feeling adventurous, you can hold a dumbbell in each hand to increase the intensity of your squats. However, be sure to master the basic squat first before moving on to the more complex variations.

The Jump Rope

You may require a bit of space in your home for this, but it is one of the most simple, yet effective exercises out there. There’s a reason why it is crucial to a professional boxer’s training camp, so if it’s good enough for them, it’s certainly good enough for you.

The rope length should reach somewhere between your waist and armpits when you stand on it, but go with what is comfortable for you. As the video above demonstrates, your toes should be pointed up before your heels are lifted in one swift motion as the rope goes under your feet and over your head again and again. It might take awhile to get the hang of it, but stick with it as jumping rope is one of the best ways to burn calories!

The Plank

Perhaps one of the more boring exercises out there, but it is great for strengthening your core, arms, shoulders and glutes. The key to a good plank is to set up and get into the right position correctly. Pretend you are going to do a push-up, but keep your elbows at a 90 degree angle while your forearms support your weight on the ground. Keep the elbows directly underneath your shoulders while your whole body should be kept as straight as possible.

In the beginning, a good time to aim for should be around 20 to 30 seconds. This should increase as your muscles strengthen, allowing you to plank for a longer period of time. It also reduces the chances of injuring your lower back during other activities!

Naturally, do remember to stretch to warm up your body before starting any routines or exercises. This will help to minimise any rude shocks or pulled muscles, which is the last thing you want to happen just as you begin your new fitness routine.

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Exercises for Beginners!

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