These five beginner exercises will help you build strength throughout the body. Learn the proper form for each move, including push-ups, planks, and squats.
July 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
However, exercising is an essential aspect of wellness, and only one in four Americans get enough exercise to meet the CDC's minimum requirements for health. A sedentary lifestyle leads to several major diseases, including obesity. From 1999 to 2020, the prevalence of obesity in American adults increased from about 30.5% to 41.9%. Regular exercise is one of the best-known ways to combat the rising number of people with obesity.
Keep reading to learn about some of the best beginner exercises to try in the park this summer, where you can enjoy the sun!
5 Beginner Exercises to Try at the Park This Summer
The best beginner exercises work multiple major muscle groups: chest, back, arms, shoulders, abs, legs, and glutes.
Exercises that use more than one major muscle group are called compound exercises. Squats are a perfect example since they use the core, quads, hamstrings, glutes, calves, and hip flexors. Compound exercises are more efficient, burn more calories, and improve mobility and coordination.
Isolation exercises engage one muscle group at a time. These movements tend to be more advanced since you need to know the balancing muscles. For example, if you work the chest muscles, you must balance them out by working the back muscles. That way, you keep the body balanced and prevent pain and injury.
This article focuses on compound exercises that beginners can use to build their workouts while working all the muscles in the body.
Exercises that use more than one major muscle group are called compound exercises. Squats are a perfect example since they use the core, quads, hamstrings, glutes, calves, and hip flexors. Compound exercises are more efficient, burn more calories, and improve mobility and coordination.
Isolation exercises engage one muscle group at a time. These movements tend to be more advanced since you need to know the balancing muscles. For example, if you work the chest muscles, you must balance them out by working the back muscles. That way, you keep the body balanced and prevent pain and injury.
This article focuses on compound exercises that beginners can use to build their workouts while working all the muscles in the body.
1. Push Ups
Push-ups are a compound exercise for the upper body that works the triceps, pecs, and delts. They also require you to engage the abs and back muscles to keep proper form. In addition to engaging several major muscle groups, push-ups can help to boost your metabolism and aid in fat loss.
How to do a push-up with proper form:
1. Start in a plank with shoulders over wrists. You can start on your knees or toes.
2. Engage the core to keep the back flat. Push up using the shoulder and chest muscles to lift slightly out of the shoulder socket.
3. Begin to bend the elbows, keeping them close to the sides of the body. Lower to the floor.
4. After the chest hits the floor, reverse the movement, and come back up to a plank.
5. Focus on using the chest and triceps muscles as you come back up and keep the core engaged throughout.
6. Repeat based on your sets and repetitions.
You'll build endurance over time. Don't get discouraged if you can only do a few repetitions without stopping. Focus on proper form, stay consistent, and you will see results in no time!
How to do a push-up with proper form:
1. Start in a plank with shoulders over wrists. You can start on your knees or toes.
2. Engage the core to keep the back flat. Push up using the shoulder and chest muscles to lift slightly out of the shoulder socket.
3. Begin to bend the elbows, keeping them close to the sides of the body. Lower to the floor.
4. After the chest hits the floor, reverse the movement, and come back up to a plank.
5. Focus on using the chest and triceps muscles as you come back up and keep the core engaged throughout.
6. Repeat based on your sets and repetitions.
You'll build endurance over time. Don't get discouraged if you can only do a few repetitions without stopping. Focus on proper form, stay consistent, and you will see results in no time!
2. Leg Raises
Leg raises are a compound exercise that focuses on building strength in the core. They also engage the low back and hip flexors.
Core strength is essential to healthy movement. The abdominals - including the external and internal obliques, pyramidalis, rectus abdominis, and transversus abdominis - help us stand upright, improve stability, and enhance balance.
To do a leg raise with proper form:
1. Start laying down on your back with your arms at your sides.
2. Lift the legs to the ceiling with your feet hips-distance apart and lined up directly over the hips.
3. Press your lower back to the floor by engaging the abs.
4. Lower the legs out in front until they are six inches off the floor. Keep the low back locked to the floor.
5. Return to start by raising the legs back up.
6. Repeat based on your sets and repetitions.
You have to be especially careful to protect your lower back during ab exercises to ensure you do not strain the back and, thus, slow your progress. Focus on maintaining proper form and keeping the abs engaged throughout the movement to prevent injury.
Core strength is essential to healthy movement. The abdominals - including the external and internal obliques, pyramidalis, rectus abdominis, and transversus abdominis - help us stand upright, improve stability, and enhance balance.
To do a leg raise with proper form:
1. Start laying down on your back with your arms at your sides.
2. Lift the legs to the ceiling with your feet hips-distance apart and lined up directly over the hips.
3. Press your lower back to the floor by engaging the abs.
4. Lower the legs out in front until they are six inches off the floor. Keep the low back locked to the floor.
5. Return to start by raising the legs back up.
6. Repeat based on your sets and repetitions.
You have to be especially careful to protect your lower back during ab exercises to ensure you do not strain the back and, thus, slow your progress. Focus on maintaining proper form and keeping the abs engaged throughout the movement to prevent injury.
3. Lunges
Lunges are a compound exercise that works the glutes, hamstrings, quads, and calf muscles. They also build stability in the hip flexors, knees, and back. In addition, doing one-sided exercises – where you have to do the movement on the right and left - helps build alignment and symmetry.
To do a standing lunge with proper form:
1. Start standing with feet hip-width apart.
2. Step forward with one leg while bending into the front and back knees until both reach a 90-degree angle.
3. Keep the front knee lined up over the ankle. The back knee should hover, but not touch, the floor.
4. Maintain shoulders over your hips throughout the movement. Do not lean forward or backward, and keep your core engaged.
5. Straighten the knees with the first foot still in front. Complete desired repetitions on the first side before returning to start.
6. Repeat on the opposite side and continue until desired sets are complete.
Standing lunges are the most basic variety of lunges and the first type you should master. Once you feel comfortable and strong with stationary lunges, you can experiment with side lunges, jump lunges, walking lunges, and twisting lunges.
To do a standing lunge with proper form:
1. Start standing with feet hip-width apart.
2. Step forward with one leg while bending into the front and back knees until both reach a 90-degree angle.
3. Keep the front knee lined up over the ankle. The back knee should hover, but not touch, the floor.
4. Maintain shoulders over your hips throughout the movement. Do not lean forward or backward, and keep your core engaged.
5. Straighten the knees with the first foot still in front. Complete desired repetitions on the first side before returning to start.
6. Repeat on the opposite side and continue until desired sets are complete.
Standing lunges are the most basic variety of lunges and the first type you should master. Once you feel comfortable and strong with stationary lunges, you can experiment with side lunges, jump lunges, walking lunges, and twisting lunges.
4. Squats
Squats are one of the best compound exercises since they engage the glutes, quads, hamstrings, groin, hip flexors, abs, and calves. Bodyweight squats can be performed anywhere and are essential exercises for building lower body strength and endurance.
To do a bodyweight squat with proper form:
1. Start standing with feet hip-width apart.
2. Bend into the knees, hinging at the hips while pressing the glutes back - as though you were going to sit in an invisible chair.
3. Keep the knees in line with the ankles. Do not let them drift out to the sides.
4. Engage the core and keep the chest slightly lifted.
5. Stop when your thighs are parallel to the floor.
6. Press down into the feet, engaging the glutes, quads, and hamstrings to return to start.
7. Repeat based on your sets of repetitions.
Like lunges, bodyweight squats are a building block for more complex types of squats that you might want to try in the future. But, again, focus on proper form and warm-up beforehand to keep from straining or spraining a muscle in your legs.
To do a bodyweight squat with proper form:
1. Start standing with feet hip-width apart.
2. Bend into the knees, hinging at the hips while pressing the glutes back - as though you were going to sit in an invisible chair.
3. Keep the knees in line with the ankles. Do not let them drift out to the sides.
4. Engage the core and keep the chest slightly lifted.
5. Stop when your thighs are parallel to the floor.
6. Press down into the feet, engaging the glutes, quads, and hamstrings to return to start.
7. Repeat based on your sets of repetitions.
Like lunges, bodyweight squats are a building block for more complex types of squats that you might want to try in the future. But, again, focus on proper form and warm-up beforehand to keep from straining or spraining a muscle in your legs.
5. Planks
Planks are another compound exercise for the core and upper body. The main muscles worked are the abs, glutes, and obliques. Studies show that building core muscles prevents exercise-related injuries.
To do a plank with proper form:
1. Start with your elbows on the floor, lined up directly underneath the shoulders.
2. Engage the abs and press up between the shoulder blades to protect the upper back.
3. Keep the back of your neck flat.
4. Your body should be one long line from your neck to your toes.
5. Keep the hips lifted as you hold the position for the desired quantity of time.
6. Repeat for several sets.
You can do planks on the elbows (as described above) or the hands. For beginners, one may be easier than the other. Both engage and build the core muscles for improved stability, strength, and balance.
To do a plank with proper form:
1. Start with your elbows on the floor, lined up directly underneath the shoulders.
2. Engage the abs and press up between the shoulder blades to protect the upper back.
3. Keep the back of your neck flat.
4. Your body should be one long line from your neck to your toes.
5. Keep the hips lifted as you hold the position for the desired quantity of time.
6. Repeat for several sets.
You can do planks on the elbows (as described above) or the hands. For beginners, one may be easier than the other. Both engage and build the core muscles for improved stability, strength, and balance.
Start Slow
When it comes to beginner exercises, you need to learn to walk before you can run. Start slow with a few movements that work the entire body. That way, you build strength and endurance, improve balance, and prepare your body for more intense workouts in the future.
And don’t forget to apply your Kailo Pain Patch before your workouts to take care of any aches and pains you might be experiencing! Kailo is designed to relieve pain in seconds, and it’s theorized to work by interfering with your body’s electrical system. In addition, a recent clinical study showed that 99% of patients felt pain relief with Kailo within 10 minutes of using a Kailo patch! Just apply Kailo near the site of pain, take a deep breath, and move on with your day knowing that your pain is managed.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.
And don’t forget to apply your Kailo Pain Patch before your workouts to take care of any aches and pains you might be experiencing! Kailo is designed to relieve pain in seconds, and it’s theorized to work by interfering with your body’s electrical system. In addition, a recent clinical study showed that 99% of patients felt pain relief with Kailo within 10 minutes of using a Kailo patch! Just apply Kailo near the site of pain, take a deep breath, and move on with your day knowing that your pain is managed.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.
