Placing "easy" and "exercise" next to one another may seem like an oxymoron or even too good to be true. Although guaranteeing great results does require action and commitment on your end, these simple exercises can be tackled anytime, anywhere! No obligatory equipment or pricey memberships, just great results!
The listed exercises below are not only simple, but target core muscle groups. Although each exercise can be isolated on their own, completing all exercises in sequence is a full-body workout. As a beginner, complete each exercise for 10 to 12 repetitions for 2 to 3 sets as tolerated. The simple exercises utilize body weight so if or as they start to become more effortless, simply increase the repetitions and/or sets or add dumbbells if desired.
1. Squats
Using body weight is not only convenient, but also effective and a simple exercise to obtain results. Body weight squats stimulate the leg muscles and assist in strengthening them, with a more detailed guide here. Feel free to utilize a chair to better recognize how low you should be squatting, as it can also offer assistance and safety if not accustomed to the movement.
2. Lunges
Like squats, lunges can be effective strictly based on body weight, with this short clip describing the basic movements. Hold on to a door frame as needed, as it offers safe stability until the movement has been mastered. Move away from the frame as balance and strength starts to build.
3. Push-Ups
Push-ups not only offer strength to arms, but requires stability from the core and leg muscles. Especially if new to the push-up technique, start out with these modifications and after establishing strength while maintaining form, start practicing a standard push-up.
4. Planks
Planks are stationary movements offering strength to the body. Like a push-up, feel free to modify planks on your knees and work towards stabilizing yourself on the toes. Vary a standard plank into a side plank to further target the oblique muscles or practice these energy-intensive plank jacks. Unlike going through sets and reps, try holding a plank for 30 seconds and increase timing as body strength builds.
Easy Does It
Although 150 minutes of exercise is recommended per week, be sure to take it slow. You can always work up to increased duration and intensity, but easing into a workout program reduces injury risk.
Make Small Goals
Small goals can lead to large results! Being overzealous may demonstrate eagerness and motivation, but starting small may hold greater retention. So rather than signing up for a full marathon when you have never ran before, start small with a few miles and continue to progress. There is always room for growth, so do not feel like as if you are cutting yourself short!
Use the Buddy System
Working out does not have to be a one-man show! Grabbing a buddy can accelerate not only your workout efforts, but offers greater enjoyment throughout the process. Group classes are also a fun, motivational way to achieve great results!
Fuel the Right Way
The body runs optimally when fueled with adequate nutrients, mostly in the form of lean protein and healthy carbs and protein. Before a workout, fuel with a light carb-rich snack and refuel with a protein-rich meal or snack with a complimented carb source. It is also important to increase fluid intake to decrease the risk of dehydration and muscle cramps, especially if tackling high-intensity workouts.
