5 Bodyweight Exercises for Beginners at Home
Starting your fitness journey doesn’t mean you need a gym or fancy equipment. With just your body and a little space at home, you can build strength, boost stamina, and feel amazing! Here are 5 simple and effective bodyweight exercises perfect for beginners.
1. Squats – Strengthen Your Legs & Glutes 🍑
- How to do it: Stand with feet shoulder-width apart. Lower your hips as if sitting on a chair. Keep your chest up and knees behind your toes. Return to standing.
- Benefits: Builds leg strength, tones your glutes, and improves posture.
2. Push-Ups – Upper Body Power 💪
- How to do it: Start in a high plank position. Lower your chest toward the floor. Push back up, keeping your body straight.
- Modification: Do knee push-ups if you're new.
- Benefits: Strengthens chest, arms, and core.
3. Glute Bridges – For Your Backside & Core 🍑
- How to do it: Lie on your back, knees bent, feet flat on the floor. Push hips upward, squeeze your glutes at the top. Lower back down slowly.
- Benefits: Great for your lower back, glutes, and core stabilization.
4. Plank – Core of Steel 🧱
- How to do it: Get into forearm plank position. Keep body in a straight line from head to heels. Hold for 20–30 seconds (increase over time).
- Benefits: Strengthens your abs, back, and shoulders.
5. Jumping Jacks – Cardio Starter ⚡
- How to do it: Jump legs out while raising your arms overhead. Jump back to starting position and repeat.
- Benefits: Boosts heart rate, warms up the body, burns calories.
Tips for Beginners:
- Start with 2 sets of 10–15 reps for each exercise.
- Rest for 30–60 seconds between sets.
- Focus on form, not speed.
- Warm up before and cool down after.
Conclusion:
No gym? No problem! These beginner-friendly bodyweight exercises are all you need to start getting fit from the comfort of your home. Stay consistent, listen to your body, and enjoy the journey. You’ve got this!
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