One of the great things about body-weight exercises is that anyone can do them. No
matter what your fitness level, you can try the moves, modify them, then eventually get
strong enough to complete them. It is challenging for everyone, but as a beginner, you
might want to start with some simple moves. Here are ideal moves to do when you are
a beginner to body-weight fitness.
Squats
The first move that works great for a beginner is the squat. These are a simple move to
master, provide a lot of modifications based on your skill level, and require no jumping
or high-intensity moves. All you need to do is stand with your legs about shoulder-width
apart, then squat down with your buttocks moving behind you, bending your knees, and
keeping your back flat. You don’t want to lean forward or backward when performing a
squat. The lower you go, the harder it will be, so if you are new to squats, just go down
as far as you can. Over time, you will be able to go lower and lower.
Planks
The next body-weight exercise to do as a beginner is the plank. There are many
varieties of planks that you can learn as you get stronger, but it is good to start with just
a basic plank. The standard plank puts you in the position of doing a full push-up, where
you are balancing with your back flat, palms on the ground, and toes bending to hold
your body up. However, you won't go down and back up like a push-up. Instead, you
just hold this position as long as you can. Try for 10-15 seconds, then work your way up
to holding it for about 30 seconds. You can also start with an elbow plank if you find that
easier.
Walking Lunges
Everyone knows how to do a lunge, but the walking lunge takes it one step further. This
is great if you are a beginner, since all you need is some space in your home to walk
and do lunges at the same time. All you need to do is make sure your body is straight,
then step forward with one of your legs, bending both legs as you lunge down. Go down
as far as you can, walking as you do the lunge. Each time you walk forward, you will
lunge with a different leg out in front of you.
Other Moves
Moves like jumping jacks and wall sits are also great for beginners.