There are many reasons to include exercise on your daily to-do list. With advantages such as improvement in muscle tone, flexibility, strength, and balance, exercise also helps in mental well-being by lessening stress, depression, and chronic levels, helping you get a long sleep, and enhancing your overall productivity in life.
To kick off your journey to become a seasoned exercise practitioner and gain the necessary strength, flexibility, and confidence, try following these 10 beginner exercises recommended by fitness experts.
Types of Exercises
Exercises have various types based on how you move your body to complete them. Here are the basic types of exercises:
Endurance
Endurance activities, also known as aerobic exercises, increase your breathing and heart rates. To ease your daily tasks, improve your fitness level, and keep you healthy, endurance exercises improve the systematic processes of the heart, lungs, and circulatory system. Besides exercise, physical activities that build endurance are:
- Brisk walking or jogging
- Yard work (mowing, raking)
- Dancing
- Swimming
- Biking
- Climbing stairs or hills
- Playing tennis or basketball
Strength Exercises
For daily activities like getting up from a chair, climbing stairs, and carrying groceries, keeping your muscles strong is necessary. While some people choose to lift weights, if you are a beginner, try lifting light weights initially. Additionally, some people use weight training to improve their muscle strength, called “strength training” or “resistance training.” Physical activities that include strength exercises are:
- Lifting weights
- Carrying groceries
- Gripping a tennis ball
- Overhead arm curls
- Arm curls
- Wall push-ups
- Lifting your body weight
- Using a resistance band
Balance Exercises
One of the categories of exercises, balance exercises helps prevent falls, a common problem among older adults that can result in severe consequences. Some of the common balance exercises include:
- Standing On One Foot
- The Heel-to-toe Walk
- The Balance Walk
- Standing from a Seated Position
Flexibility Exercises
With stretching, you can improve your flexibility. Additionally, moving more freely will make it easier for daily activities like tying your shoes or looking over your shoulder when you back your car out of the driveway. Some of the flexibility exercises include:
- The Back Stretch Exercise
- The Inner Thigh Stretch
- The Ankle Stretch
- The Back of Leg Stretch
10 Best Exercises to Try Out in 2024
Whether you’re a fitness and exercise freak or someone new to the practice, here are 10 exercises you can try to master in 2024 and set the tone for a harmonious year ahead:
1. Planks
An isometric core strength exercise, planks, includes maintaining a posture similar to push-ups and is considered one of the best exercises for belly fat.
Steps to Follow:
- Keep your hands on the floor, extend your arms, and keep your knees and toes on the floor.
- Tuck your chin slightly and turn your eyes to the ground just in front of your hand.
- Straighten your legs to create a straight line from head to heels.
- Keep the position for 30 seconds before resting your knees on the floor.
- Repeat twice or three times each for 40–60 seconds for better results.
Benefits
- Enhance Posture and coordination
- Improve physical steadiness and voluntary muscular control
- Upgrades body flexibility
- Calm the mind and nerves
2. The Squat
Commonly referred to as the best exercise for the glutes, squats are strength exercises wherein a trainee lowers their hip from standing and then stands up again.
Steps to follow:
- Widen your feet, your arms, and your shoulders
- Uplift your chin, bend your knees, and move your hips backwards, for instance, in the same position as you sit in a chair. Subsequently, bring your hands together in front of your chest
- Lower your body until your thighs are parallel to the ground. Hold for a second and then return to your position
- Repeat three steps consequently
Benefits
- Strengthen the Knee Joint and glutes
- Tone Abdominal Muscles, reducing unnecessary abdominal fat
- Boost Endurance and Alertness
3. Single-Leg Deadlifts
Another great exercise for burning belly fat is single-leg deadlifts. A strength and endurance exercise, single-leg deadlifts, increases your capability of pulling ultra-heavy weights.
Steps to follow:
- Widen your feet, hip-width apart and parallel. Choose an appropriate kettlebell, a barbell, or two dumbbells in front of you.
- Lean forward to your hips, shifting your weight onto one leg while the other leg engages and starts to extend straight behind you
- Keep your body forward and lift your extended leg until your body forms a “T” shape. With your arms standing down, balance the weight.
Benefits
- The Best Exercise for your posture while making promising progress to your hamstrings
- Enhances balance and improves stability
- And supports financial fitness
- Promotes better posture
4. Russian Twists
Targeting all the muscles in the core, Russian twists are the best exercises for love handles and strengthening
Steps to follow:
- Bend your knees and sit down with your feet flat on the ground. Lean back with your torso; however, stop at about a 45-degree angle from the floor.
- Hold an appropriate weight or dumbbell with both hands above your abdomen. Uplift your feet off the ground and balance on your rear.
- Twist your torso to the right and touch the weight to the right side of the body; remember that your torso and legs are off the ground. Repeat on the right side and alternate.
Benefits
- It helps in Toning the Back, Hips, and Legs
- Efficient Workout for Love Handles
- Build Strength and Range of Motion in Hips
5. Triceps Dips
Although biceps have earned more popularity among fitness enthusiasts, triceps are bigger muscles, and building them will give a finer look
Steps to Follow:
- In the drip station, grab the bars with your palms facing inward and your arms straight.
- After assuring that you have placed your elbows at the right angles, ensure that they are tucked appropriately without flaring out.
- Take yourself back and repeat this with limited sets
Benefits
- Enhanced arm strength
- Triceps Development
- Enhances Sports and athlete-related performances
- Improves Stability and Endurance
6. Mountain Climber’s Twist
According to research, exercises that involve multiple movements like Mountain Climber twist engage more muscle groups and provide more benefits than isolated exercises like crunches.
Steps to follow:
- Per your comfort, choose a plyo box, exercise box, or another flat surface like a chair. When practising a plank position, keep your palms on the floor.
- Keep your spine straight, lift your right leg, and bring your knee to the left elbow. Return to the straight position.
- After lifting your left, bring your knee to the right elbow. Get back to the returning position and alternate.
Benefits
- Promote Functional Fitness
- Improve Mobility
- Incredibly Efficient
7. The Bicycle Crunch
While starting a workout, the abs are the most important part to consider for all fitness individuals.
Steps to follow:
- Lie on a flat surface and place your hands behind your neck.
- Bend your knees, taking them to a 90-degree angle.
Benefits
- Tone your midsection and slim your waist
- Enhances strength, flexibility, and coordination
8. Hanging Leg Raises
Ranked as one of the best exercises to practice, hanging leg raises can be effective for abdominal muscles and hip flexors.
Steps to follow:
- Hang from your hands with a bar above your head, raise your legs, and extend your arms. Besides, if you are a beginner, just try pulling your knees up to your chest.
- Straight back down your legs
- Flex your arms while practising this exercise, and keep the pace slow for maximum effect.
Benefits
- Enhances core strength by engaging your abdominal muscles
- With lower back engaged, this exercise increases grip strength
- Improves Core Stability
9. Swiss ball Hamstring Curl
To improve your hamstrings, the Swiss ball hamstring curls can be beneficial and are one of the best exercises to try.
Steps to follow:
- Lie on your back with an exercise ball and a mat. By lifting your pelvis off the floor, your body will form a straight line from your heels to your shoulders.
- Pause for a moment when the ball is within several inches of your back, and then slowly reverse the moment, pushing your left heel to the initial position
- Practice at least 8 to 10 repetitions from the left leg, and then switch to the right and repeat the same
Benefits
- Enhances Balance and Stability
- Increases Mobility
- Improves your hamstring
10. Side Planks
Another efficient and best exercise for Love handles, with side planks, one can work on their arms, legs, and all their ab muscles.
Steps to follow:
- Lie on your side, propping yourself with one arm, and keep your elbows aligned with your shoulders.
- Place one leg on the other until your body makes a straight line. Slowly, try to lift your hips off the ground.
Benefits
- Protect Your Spine
- Improves Your Balance
- It decreases the chances of a leg injury
- Protects Your Spine
Final Words
Exercise has been highly regarded for its benefits to the body and mind. What some don’t know is that the benefits of exercise on the body can go beyond fitness, strengthening muscles, and improving flexibility; exercise can have a positive impact on your gut health and digestion. So, in the above-mentioned list, we have compiled a list of poses that stand the test of time—that is, 10 exercises every fitness enthusiast should try. Here’s what made my list, along with a focus tip for beginners, intermediates, and advanced participants.
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