Beginner-friendly indoor exercises you can start today
What's the story
Starting a fitness journey can be daunting, but indoor exercises provide an accessible and effective way to get started. These exercises require minimal space and equipment, making them ideal for beginners looking to improve their health. By incorporating simple movements into your routine, you can build strength, flexibility, and endurance without the need for a gym membership or expensive gear. Here are some beginner-friendly indoor exercises to kickstart your fitness journey.
Strength building
Bodyweight squats for strength
Bodyweight squats are a great exercise to strengthen the lower body. They work out the thighs, hips, and buttocks, while also improving balance and coordination. To do a squat, stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Start with three sets of 10 repetitions.
Core strengthening
Plank holds for core stability
Plank holds are perfect for building core stability and strength. This exercise works out the abs, back, and shoulders. To do a plank hold, lie face down on the floor. Lift your body on forearms and toes while keeping it straight from head to heels. Hold this position for 20-30 seconds initially and increase the duration as you get stronger.
Cardio exercise
Jumping jacks for cardio boost
Jumping jacks are an excellent way to boost your cardiovascular health while working multiple muscle groups at once. Start by standing upright with feet together; jump while spreading your legs wide apart and raising arms overhead simultaneously. Repeat this movement continuously at a moderate pace for one minute.
Flexibility improvement
Lunges for flexibility enhancement
Lunges improve flexibility in addition to working out major muscle groups in legs like quadriceps and hamstrings. Stand tall with feet together; step forward with one leg into a lunge position by bending both knees at ninety-degree angles. Alternate legs after each repetition until completing 10 lunges per leg.
Shoulder mobility
Arm circles for shoulder mobility
Arm circles enhance shoulder mobility and warm up the upper body. Stand straight with arms extended sideways at shoulder height. Start with small circles, gradually increasing size. After 30 seconds, reverse direction for another 30 seconds. Repeat this two to three times, depending on comfort level.