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Not only does exercise help keep weight gain in balance, but it’s also important for maintaining overall health as well as blood pressure, diabetes, cholesterol, and mental health. So, haven’t you incorporated exercise into your routine? So you’re actually missing out on a lot of the benefits. At the same time, physical stability poses many health risks. On the other hand, the muscles of the body become stiff and the joints start to ache due to prolonged immobility. In this case, exercising at least 20 minutes a day is necessary.
However, it can be a bit difficult to engage in difficult exercises at first, so today we have prepared 5 effective exercises for all beginners. They’re super easy to make, and their benefits to the body are just as important.
Here are 5 effective exercises for beginners
1. Chair squats
If you’re starting a workout, start by doing chair squats. It strengthens the leg muscles. Apart from that, it also maintains the shape of the waist. Using a chair while doing this will allow you to get the correct squat form.
Squat these steps
Stand up straight with your feet in front of the chair. Keep the soles of your feet away from each other. At the same time, keep your arms straight forward.
Now bend your knees, bend down, and press your hips against the surface of the chair (just like we would normally sit on a chair).
However, don’t sit on a chair. Stand back to back immediately after bringing hips together, then do it again.
Start with a set of 20. Try to do at least 2 or 3 sets of 20 reps every few days.
When doing chair squats, keep your back and calves absolutely straight.
Also read: If there is no swelling in the injured muscle, you will know its cause and treatment
2. Bridge
Setubandhasana, or bridge pose, stretches the spine and helps relieve back stiffness and pain. At the same time, it is an effective warm-up exercise.
know what to do
First, lie flat on a yoga mat.
Keep your hands straight at your sides, and bend your knees.
Then slowly lift your body up from your waist. During this time, keep your hands on the surface.
Hold this position for a while, then return to the normal position.
Repeat at least 5 to 6 times to get the correct result.
3. Burpees
Burpees make the muscles strong and provide enough energy to the body. At the same time, it can be a true companion on your weight loss journey. Besides that, it also keeps the heart healthy.
Learn easy steps to do it here
Start by standing up straight. Keep your hands by your side.
Then place your hands on the floor and bend your knees. Then bring your body into a squat position and move down.
When doing this, the waist should be completely straight.
Now move the leg back and into plank position.
Extend your hands out into a squat position. Then hop your feet forward.
back off. Now do a push-up in a plank position.
Also read: If you’re plagued by persistent back pain, add these 3 hip flexor exercises to your workout routine.
4. Side Plank
When considering getting started, you can incorporate side planks into your routine. Planks help tighten the core muscles.
know what to do
To perform this exercise, lie on one side of a mat.
Put one foot on the ground and the other foot on the ground.
Now place one arm and one leg on the ground, distributing body weight between the forearm and leg.
Hold this position for a while. Then return to normal posture.
5. Crunch
Crunch exercises are primarily considered effective for reducing belly fat. Besides that, it also strengthens the back muscles and spinal cord.
crunch like this
First, lie flat on your back.
Now bend the knees of both legs.
Place your hands under your neck for support. Be careful not to put too much on the neck with your hands, or the neck may hurt.
Now lift your neck and upper body upward. At the same time, the knees can also be slightly lifted.
However, try to keep your knees in place as much as possible. Because this method is more effective.
Also read: Learn about 4 hormonal changes that can lead to weight gain in women
