Do you want to get into better shape, but just do not have the time or the access to equipment? Well, there is a body weight workout for beginners with simple exercises that you can do often anytime and anywhere that, if done properly and in combination with a proper nutrition plan, can help set you on the path to improved physical fitness and physique. However, as with any exercise program, before beginning you should always consult with your physician first. Also, always perform a proper warm up before any exercise to avoid injury.
The first exercise in this body weight workout for beginners it the plank. The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To perform this exercise, first lie face down on the floor resting on the forearms, keeping your palms flat on the floor. Push off the floor, and raise up onto toes and rest on the elbows. Focus on keeping your back flat, and in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold this position for 20 to 60 seconds, then lower and repeat for 3-5 repetitions.
Anther great exercise that is part of a good body weight workout for beginners is the lunge. This exercise focuses on the entire lower body, and is especially good for toning the glutes. To perform the lunge, stand with your legs together, making sure your body is completely aligned in the same direction. Your hands and arms may be placed on your hips or positioned at your sides. Step forward with one leg while staying balanced on the opposite foot. Bend both knees as the one leg extends forward and the other places in place. Follow the direction of the extended leg bringing it to a fully kneeling position. Your forward lunge-like movement is one of almost kneeling on the back leg but this leg's knee should not touch the ground. Push off, with the extended leg, back to a standing position. Repeat the lunge with the opposition leg. Alternate legs during exercise repetitions. Do not extend your knees past your toes and your chest past your knees. Keep your hips in a forward-facing position and do not rotate them during the entire exercise. Start out with 3-4 sets of 20 repetitions (10 each leg, alternating legs).
Lastly, two other exercises that you can do often anytime and anywhere as part of a body weight workout for beginners are push ups and squats. Push ups are a great upper body exercise, while squats improve the leg muscles. There are many variations of push ups, but the most simple way to perform one is to lie on your stomach, then push up to the plank position mentioned above. To perform a proper squat, stand with feet shoulder width apart, then lower your backside (butt) toward the floor and rotate your hips as if you are sitting down in an imaginary chair. While there is much debate about how far you should go down, when beginning, just go as low as comfortable and do not go down to a point where your thighs are below your knees. For both of these exercises find a number of sets and reps that work the muscles to fatigue.