5 Amazing Exercises For Beginners Intro to focusing on mindful movement

As someone who's passionate about helping people feel better in their bodies, I want to share some beginner-friendly exercises you can do at home. Whether you're new to working out or getting back into it after a long break, these moves will help you build strength and flexibility safely.

The key is to focus on mindful movement rather than mindless exercise. As I always say, "It's not about pumping your muscles and going fast and getting as much done as possible." Instead, pay close attention to form and listen to your body.

Let's start with the sit-to-stand exercise. This fundamental movement strengthens your lower body and improves mobility. Here's how to do it with proper form: "Take our feet slightly wider than hip width with our toes slightly turned outward." Make sure your knees point in the same direction as your toes to protect your joints.

A common mistake is shifting weight onto the toes, but we want to "push the weight into the heels." About 70% of your weight should be on your heels. As you stand, focus on "extending through the hips" rather than just pushing through the knees. This engages larger muscle groups and reduces strain.

Next up is the supported hip hinge. This move teaches you to bend properly from the hips - a crucial skill for everyday activities. The key cue here is to "think about pushing your butt backwards" as you hinge forward. Keep a soft bend in your knees and stop when you feel your back wanting to round.

For upper body strength, we'll do a high chair push-up. Find a sturdy piece of furniture at a comfortable height. As you lower yourself, "drop the elbows towards the ribs" rather than letting them flare out. This protects your shoulders and engages your core more effectively.

To improve spinal mobility, try the one-arm side bend. Stand tall with feet hip-width apart and one hand on your hip. As you reach the other arm overhead, focus on lengthening rather than collapsing: "Think about reaching the ribs toward the sky rather than reaching these ribs towards the ground."

Finally, we'll target the core with a lying leg lower exercise. The most important cue here is to "keep the lower back pushed into the ground the entire time." If you feel your back lifting, reduce the range of motion or alternate legs.

To put it all together, I recommend doing "40 seconds of each movement followed by 20 seconds of rest" for three rounds. This creates a well-rounded 15-minute workout that develops "strength, flexibility, balance, and coordination across your entire body."

Remember, the goal is to connect with your body and move from a place of self-care. Focus on form over intensity, and don't hesitate to modify exercises as needed. With consistent practice, you'll build a strong foundation for a healthier, more comfortable body.

In conclusion

These five beginner moves - the sit-to-stand, supported hip hinge, high chair push-up, one-arm side bend, and lying leg lower - offer a comprehensive full-body workout that you can do from the comfort of your own home. By incorporating these exercises into your routine, you're not just working out; you're learning to move your body better and feel better in your skin.

As I always emphasize, "It's about connecting with your body and learning how to move, not exercising mindlessly and torturing yourself trying to change your body." This approach to fitness is sustainable and enjoyable, making it easier to stick with in the long run. Remember, every small step counts, and consistency is key. So start where you are, focus on proper form, and celebrate the progress you make along the way. Your body will thank you for it!