Begin Your Fitness Journey with These Easy Starting Exercises

Susan Hoff
January 4, 2024

The key to starting strong? Keep things simple and avoid overexerting yourself.

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If you are new to the world of fitness and working out, let me tell you something: starting your fitness journey should feel exciting, not overwhelming. More often than not, unfortunately, people who are just starting to exercise feel like they have to live up to impossibly high standards. But that isn’t what we do here! So, without further ado, let’s delve into ten easy starting exercises that are perfect for beginners.

10 Easy Exercises for Beginners

Starting with beginner-friendly exercises lays a strong foundation for your fitness journey. I’ve selected these exercises to create a blend of yoga, Pilates, and other accessible exercises tailored for beginners so that you can experience a well-rounded approach to fitness.

  • Child's Pose: Begin in a kneeling position, sitting back on your heels, and extend your arms forward with palms resting on the ground. This pose is one of many basic yoga stretching exercises and it gently stretches the back and shoulders, promoting mobility, relaxation, and flexibility.
  • Pilates' Hundred: Lie on your back, raise your legs, and pump your arms up and down by your sides. This beginner Pilates exercise engages core muscles and builds abdominal strength.
  • Walking Lunges: Step forward with one leg, bending both knees until they reach a 90-degree angle. Alternate legs while walking forward. This exercise strengthens leg muscles and improves balance.
  • Bridge: Lie on your back, knees bent, and lift your hips, creating a straight line from your shoulders to your knees. This move strengthens the glutes and lower back.
  • Plank Pose: Support your body on your forearms and toes, keeping your body in a straight line. The plank is a core-strengthening exercise that also engages shoulder and leg muscles.
  • Seated Leg Lifts: Sit on the edge of a chair and straighten one leg, holding for a few seconds before switching legs. This exercise targets the quadriceps and improves leg strength.
  • Cat-Cow Stretch: Start on all fours, arching your back upwards (cat) and then downwards (cow). This yoga pose enhances spinal flexibility and mobility and is usually present in any easy beginner yoga workout.
  • Standing Calf Raises: Stand upright, rise onto the balls of your feet, and lower back down. This exercise strengthens the calves and enhances ankle stability.
  • Bird Dog: From a tabletop position, extend one arm forward and the opposite leg backward, engaging the core. This move improves balance and strengthens the core and back muscles.
  • Wall Push-Ups: Stand facing a wall, place your hands on the wall shoulder-width apart, and lower your body toward the wall. This variation of push-ups targets chest and arm muscles, ideal for beginners.

Incorporating these easy starting exercises into your routine makes for a gentle yet well-rounded introduction to various workouts. Feel free to mix and match these exercises for a personalized workout that you can perform at home or the gym.

The Benefits of Yoga and Pilates

Yoga: Beyond its physical aspects, yoga offers a holistic approach to wellness. Emphasizing breath, movement, and mindfulness, yoga cultivates mental clarity, reduces stress, and enhances flexibility. If you practice the yoga exercises I included above, you will notice that they have the power to ease tension in the body. Did you know that regular yoga practice has been linked to improved sleep quality, increased energy levels, and a greater sense of inner peace and well-being? If you want to learn more about yoga and how to incorporate it in your workout routine, check out my best tips.

Pilates: By engaging core muscles, Pilates helps improve posture, enhance muscle control, and build abdominal strength. The focus on controlled movements and breathing techniques in Pilates enhances body awareness and a healthy body-mind connection. Pilates is famous for its stress-reducing effects! Did you know that there is a specific machine for practicing Pilates? I’ve explained all about it here.

Remember, consistency is key. Start slowly, listen to your body, and gradually increase intensity as you become more comfortable with these exercises. Celebrate every small victory on your journey to fitness!

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.