Beginners’ Workouts/Aerobics [samples]

Simple exercise sessions (in or outdoor workouts/Aerobics) are paramount for overall health, and this unavoidable for anyone who aim for improved health, fitness and weight loss.

A suitable workout (cardio/aerobics exercise) plan should be simple, practical and realistic. Specific equipment (such as dumbbells or cardio machines) may be used but is not highly necessary for all successful workouts.

Workouts/aerobics/exercise can greatly boost your energy levels, impact longevity and help you live above sickness and chronic diseases

The good news is that you can do your workouts even from the comfort of your bedroom, some can be done from a chair or bed if in case you have trouble standing for some periods of time. No equipment is required, and their intensity can be adjusted to match your physical fitness level, watch and study the description how to perform each of them bellow:

· The Crossed-arms Crunch

The crossed-arms crunch helps stretch your neck, shoulder and back bones as well strengthens the core and hips. Do this regularly and say bye to big tummy.

Aerobics exercise> The crossed-arms crunch
The crossed-arms crunch

How to do the crunch: Just lie flat on your back and place your arms across your chest. Bend your knees and firmly plant your feet on the floor; this is your starting position.

Now brace your core, lift your shoulders and back off the floor.

Hold at the top for a second or 2, then retract down to your starting point, continue in this up and down motion until you feel OK according to your fitness level.

  • The Glute bridge

The glute bridge exercise works your butt effectively. It’s also essential for correct posture, and eliminating pressure on the lower back, if you’re the type who sits on a desk working for long hours or behind the wheel driving long trip then try easing your back and waist with this glute bridge exercise you’ll feel better.

Aerobics exercise> The glute bridge
The glute bridges

How to do Glute Bridge: Lie flat on your back facing up with your knees bent and feet flat on the floor. Keep your arms by your sides with your palms down. Lift your hips off the floor until your knees, hips and shoulders tend to form a straight line; hold your bridged position for seconds before easing back down. Repeat the process squeezing your glutes hard and keeping your abs back drawn until you feel OK.

  • The Boat Pose Spinal Twist

This form of exercise can help you release tension on the thighs, works your shoulders and back bones as well as strengthen your abdominals and hip flexors.

Aerobics exercise> The Boat Pose Spinal Twist
The Boat Pose Spinal Twist

How to do boat Pose Spinal Twist: Sit bringing closer your feet to be able to raise up your knees with your heels pinned on the floor and your fingers gripped together, start swinging in oscillatory motion with your elbows towards left and right positions.

You can as well raise your heels above the ground level lifting shins parallel to the floor while doing this exercise to reap the most effective benefits.

  • The Kneeling Planks

The Planks is the form of home workout that you can easily incorporate even while in bed>>

Kneeling Plank is one of the best exercises for strengthening your core; chest muscles, arms, the back and shoulders, giving you a stable mid-section to keep your posture straight, your tummy flat and your back bones healthy. It strengthens all abdominal and low back muscles as well.

Aerobics exercise> The Kneeling Planks
The Kneeling Planks

How to do planks exercise:

Begin as if you’re trying to kneel on the floor or mat, with your shoulders directly over your hands (Try keeping spine straight), and tighten abdominals to support weight against the wrists.   Hold for some seconds and slowly release by pushing your hips back over your heels. Return to start position to do the subsequent round. Continue for as much as you can depending on your fitness level.

· The Side planks Lift and Lower

The Side planks>>>

Side Plank Lift and Lowers is an amazing core body exercise that targets your core muscles, it builds great strength around the shoulders and upper back. Also builds a stronger mid-section.

Aerobics Exercise> The Side planks
The Side planks

How to do side planks Lift and Lower: Start by laying on one side (your left or right side) with forearm below shoulder, body lifted above ground level, straighten the legs and feet stacked.

Keep body straight, abs tight and place opposite hand on hip. Dip your hips down towards the floor/mat and lift back up using your core muscles. Targeting your arms, shoulders, core for effective results.

· The Burpees

The burpees aerobics, exercise or workout is almost a 3 part combined sports categories; a jump, squat and pushup in a row.

It’s regarded as intermediate exercise, hence it works many of the major muscle groups in the body, stretching almost your whole body.

Very effective for strength training and burning excess body fat especially around the abdomen and stomach region.

Burpees can be classified as a high intensity interval training (HIIT)

Aerobics exercise> The Burpees
The Burpees

How to do burpees exercise:

Lower your hands to the floor with your weight on your hands.

Kick your feet backwards so you’re on your hands and toes as in a pushup position do one pushup, rise back on your feet and jump into the air raising and reaching your both arms over your head;

Fall back on your hands kicking your feet backwards again and repeating the pushup as soon as you’re landed back on your feet from the air. Rise to your feet after each pushup and jump again as usual until you’re Ok according to your fitness level.

· The Pushups

The pushups is regarded as compound exercise because multiple muscles and joints are involves; the deltoids of the shoulders, the triceps and biceps of the upper arm, the gluteal (hip muscles), the pectoral muscles of the chest, the erector spinae of the back, the rectus abdominis and the internal and external oblique.

Pushups are a fast and effective exercise for building strength. A popular push-up strategy is the “one more push-up a day” approach; this is when on day one you do one push-up, day two you do 2 push-ups, day 3 you do 3 pushups and so on.

Aerobics exercise> The pushups
The pushups

How to do pushups: Get down on all four limbs, position your hands slightly wider than your shoulders for balance, Straighten your arms and legs

Start lowering your body by bending your fore arms to make angle 90 …until your chest nearly touches the floor, Pause, then with only your hands spring your body back up to starting position; this way you’ve completed 1 pushup round. Repeat the same process until you’re tired depending on your fitness level.

· The Squats

Squats is one of the great exercises when it comes to burning calories, it eliminates the extra body fat and builds lean muscles, if you engage in squats exercise regularly, you’ll start dropping body fat all over including the belly and thighs.

They also lower the chances of feeling injured on the knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles.

Aerobics exercise> The Squats
The Squats

How to do squats aerobics: Stand upright with your legs at ease and your hands held together, now ready?

Start bending knee joints as if you’re trying to sit down, lowering your body to get your thighs at least parallel to the floor,

After you get down as much as possible you rise again in your starting position and continue gradually until you get to your limit.

· Alternating Lateral Lunges

· The Lunges

Lunges are a powerful exercise, which target large muscle groups of the lower body; this boosts your metabolism and helps you lose weight much easier and faster.

This functional multi joints exercise can help you shape and strengthen almost every muscle in the lower body, whether your goal is to burn belly fat, shape your lower body, increase muscle tissue or make your hips more flexible or plump. Learn to do them with good form and this exercise can become a valuable part of a strength training too, it can be modified to meet your fitness level.

Aerobics exercise> the Lunges
the Lunges

How to do the Lunges:

Stand akimbo (with your arms on the waist), step your right leg forward (2-3 feet apart)

Start bending your knees to lower your body to the floor until your left leg (the leg behind) becomes parallel to the floor (the knee almost but not touching the floor), pause then you start pulling back up till starting position Continue as many times as you can depending on your fitness level.

Aerobics exercise> The Alternating Lateral Lunges
The Alternating Lateral Lunges

Read more>>

References

https://www.mayoclinic.org

https://www.healthline.com

https://www.everydayhealth.com

https://www.webmd.com

https://www.coachmag.co.uk

https://www.self.com

https://www.acefitness.org

https://greatist.com

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