The 6 Best Exercises for Beginners to Try at Home

The 6 Best Exercises for Beginners to Try at Home

The 6 Best Exercises for Beginners to Try at Home

Exercising at home is, hopefully, something you've been thinking about while sat on the sofa, pawing at your doughy middle.....

you could clear away the coffee table to create space. Sure you could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle building essentials.....

The beginner guide to mobility and stretching..

Below is our collection of the best beginner's exercise at home, coupled with an explanation of what makes that move useful. Have a read and use the exercises to create a bespoke workout that fits your nascent training goals without leaving the house....

1.press up

press up

How to do this:Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. 

Why: This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home, this prepares you for progression to the more demanding shoulder exercises you'll face in a gym, like the incline bench press....

2.Dumbbell standing shoulder press...

Dumbbell standing shoulder press

How to do it: Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don't flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position....

Why: This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome.

3.Dumbbell squat..

Dumbbell squat

How to do it: Holding a dumbbell in each hand, position your legs shoulder width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don't arch your back or lean forward as you drop down. Exhale, straighten your legs and return to the starting position...

Why: Squats are an excellent all-round exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you have  got this nailed...

4.Farmer walk

farmer walks

How to do it: Grab a heavy dumbbell in each hand – think half your bodyweight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps..

Why: Super simple with no need to worry about technique, this move hits your shoulder stabilisers, upper traps and front deltoids. It also supercharges your grip strength, which will transfer strength to your other lifts too...

5.Lateral RAISE.. 

Lateral RAISE

How to do it: Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you'll build more muscle fighting gravity than letting it do the work for you...

Why: If you're doing exercise at home, this is the best move for visible shoulder development. The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass....

6.Dumbbell calf RAISE.. 

.Dumbbell calf RAISE

How to do it: Stand holding a dumbbell in each hand with the balls of your feet on a step with your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat....

Why: Too many beginners are prone to skipping calves when it comes to leg day. Some guys are even getting surgery to fix it. Work this move into your workout to guarantee you're hitting as many leg muscles as you would in the gym when it comes to exercise at home.