10 exercises for beginners that will help you keep your body healthy

New to the world of healthy bodies and looking for beginner workouts? Then you’ve come to the right place! We separate 10 exercises and 5 videos that will help you at the beginning of this new phase full of health and mood in your life. Ready to feel your body? Come on!

10 exercises for beginners

Next, you will find exercises for beginners and tips on how to reproduce them. You can rest assured that the recommended series are especially for those just starting out. Just focus, don’t give up, and soon, you’ll be reaping the good rewards of a lifetime of training.

1. Bridge: for abs

After lying on your stomach, place your forearms flat on the floor, raise your toes and look straight ahead. This exercise works many regions of the body and, for beginners, the ideal is to practice this position in 3 series of 20 seconds each.

2. Isometric squat

Very simple to play, just “sit” in the void, leaning against a wall. You will squat by bending your knees to 90 degrees. This exercise will strengthen your leg muscles and align your spine. It can be performed in 4 sets of 20 seconds each.

3. Flexion

This one is known to pretty much everyone, right? The push-up is done with both hands on the floor and you lift your body in sequence. It is an exercise that helps to strengthen the muscles of the arms. The most suitable for those who are starting are 3 series of 10 movements each.

4. Abdominal

Another classic that almost everyone knows is abs! They help with posture and strengthen the spine. To do them, you must lie on your back, with your legs bent, and lift your body towards your knees. You can choose between keeping your arms crossed over your chest or supporting your head. Start with 3 sets of 15 moves.

5. Elevation on tiptoe

Perfect for strengthening your calves, the tiptoe lift is so easy to do. You just need to lift your feet in 3 sets of 15 to 20 repetitions each.

6. Jump rope

Want to burn calories and elevate your fitness fast? Jump rope! For beginners, it is best to alternate 2 to 3 minutes of this exercise with some weight training. It’s also important to start at a slow pace and build up the speed gradually.

7. Run stationary

With this exercise, you will only simulate that you are running and you will get the good results of a race. It’s a great practice to strengthen the legs, lose belly and increase body resistance. Do it in 5 sets of 3 minutes each.

8. Triceps on the couch or bench

This exercise is very good for the triceps and chest heads. It is a workout that will require greater strength than the others. To play it, have a sofa or bench perpendicular to your back, and your legs should be extended forward. Place your hands on the support (shoulder-width) and lift your torso up and down in 3 sets of 12 movements.

9. Bicycle shredding

This is a kind of imaginary bike, great for losing belly and leaving abs! You should lie down with your back on the floor and your feet elevated, to simulate riding a bicycle. To improve the action in the abdomen, place your hands behind your head and alternate the elbow on one side of the body with the knee on the other. Start with 2 to 3 minutes of training.

10. Exercising with feet on support

Our last exercise is for coordination and legs. It can be done with the help of any support (sofa, bench, chair, etc.). With your back to your support, you should place your instep on top of it and perform squats with your body straight, without bringing your torso forward. Recommended for beginners is 3 sets of 10 to 15 repetitions.

Very simple exercises, isn’t it? Now that you know where to start your new routine, we have one more special help for you below. Come and see!

Exercise videos for beginners

Did you really think we’d just leave you with exercise theory? None of that, let’s practice? Check out 5 videos that will help you put the exercises for beginners into practice right now and put together a simple and easy training schedule!

Workout for sedentary beginners

Carol Borba brings a super workout for sedentary beginners in this 6-minute video. She shows exercises that help to strengthen muscles and lose calories. Start now!

Exercises to lose weight at home

Camila Sachs helps you achieve optimal physical conditioning and burn a lot of calories. By following this beginner exercise routine every day, you will lose weight and define your entire body muscles.

Define legs and glutes with exercises for beginners

Want to define legs and glutes with exercises ideal for beginners? Raquel Quartiero brings great workout ideas that you can include in your routine to achieve the desired results.

Exercise for beginners to lose and define the belly

Looking for a workout to lose and define your belly? With this, you will be able to achieve the results you want so much. Just have a daily commitment and don’t give up. And you know what’s even better? It was designed especially for you who are a beginner!

How to set up a workout schedule

Training daily is essential for the health of the body, but practicing the same workout every day may not be a good idea. Therefore, Kiny Vieira brings great tips to plan and set up a training schedule. See the details in the video!

Did you like the exercise tips for beginners? Now you have everything you need to start living a healthier life. Taking care of the body is always a great idea! And if you want more specific exercises, like butt exercises, be sure to check out our tips!