When easing into a new workout program, try these exercises:
A simple jog is a great way to warm up the body and burn fat. Start with just a few minutes of jogging several times a week. If you have stairs at home, or near your home, simply jog up and down them a few times.
If you find yourself out of breath, great. It is working like it is supposed to. As that gets easier, and on more and more minutes. If you are new to jogging, start with a fast walk and then pick it up to a jog.
Planks are a simple exercise that truly work the entire body, and really focus on the core. No equipment is needed, but if you have an exercise or yoga mat, all the better. Face the floor, with your arms in a push-up position, legs straight and butt in line with the rest of your body.
The plank is a bit harder than it looks, so newbies should feel free to start out on their knees, working up to a straight leg plank. Start with just 30 seconds, three or four times a week. Then, as it gets easier, add more seconds, aiming for a minute.
Do you love dancing? Do you remember how much you once loved to skip rope? What about biking? Just think of one activity that you used to enjoy doing, and do that. The most important part of exercise is liking what you do, or you simply will not stick to it.
Maybe you prefer cycling. Dust off your mountain bike and go for a ride at Palo Duro Canyon. And if you love to jump rope, that works, too. That is actually one of the best cardio exercises out there.
To add some strength to you lower body, do wall squats. This exercise perfect for beginners because it works both the leg muscles and glutes. Start without weights, but add hand weights, a kettlebell or medicine ball as you get stronger.
For the wall squat, just put your back against a wall, feet shoulder-width apart. Bend your knees and squat with your back against the wall, your arms at your sides. Slide your back down until your knees are at 90 degrees, but no farther. Now, push up and straighten your legs again. Try a set of 8 your first time, and add on more reps as you go.
If you would like some coaching and encouragement along the way, contact me, Ralph Roberts. I am an Amarillo personal trainer with the Downtown Athletic Club. I can help you get in shape the right way and make sure you protect yourself from injuries. Get in touch with me today for a free initial personal training session or to inquire about my customized workout plans.