Today we want to share with you some easy exercise routines for beginners. As women enter their mid-30s and beyond, maintaining physical fitness becomes increasingly important for overall health and wellness.
Regular exercise not only helps manage weight, but also improves strength, enhances mood, and boosts overall energy levels. If you're just getting started or looking to refresh your routine, this easy exercise routine for beginners focuses specifically on leg workouts that can be done at home.
In this article, we’ll share four simple leg exercises that require minimal equipment and can be easily integrated into your daily routine. To add variety and increase engagement, we’ll also introduce an additional four exercises using the Circuit Ring, a unique weighted fitness tool that resembles a hula hoop and weighs 12 lbs.
Getting started: Preparing for your routine
Before diving into the exercises, it's essential to prepare your body. Start with a gentle warm-up, such as marching in place or light stretching for about 5-10 minutes. This will help increase blood flow to your muscles and prepare your body for the upcoming workout. Always listen to your body and consult with a healthcare professional before starting a new exercise routine, especially if you have any underlying health conditions.
Four easy leg exercises for beginners
1. Bodyweight squats
How to do it:
Stand with your feet shoulder-width apart and toes slightly pointed out. Keeping your chest up and back straight, lower your body as if you’re sitting in a chair.
Go as low as you can while maintaining good form, ideally until your thighs are parallel to the ground.
Press through your heels to rise back to standing.
Benefits:
Bodyweight squats strengthen your quadriceps, hamstrings, and glutes while improving overall leg stamina and mobility.
2. Wall sits
How to do it:
Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle (as if sitting in an invisible chair).
Keep your back flat against the wall and hold this position for 20-30 seconds or longer if you can.
Benefits:
Wall sits engage the quadriceps and glutes, building endurance and stability while providing sturdy support through the back against the wall.
3. Step-ups
How to do it:
Find a sturdy bench or step. Step up onto the bench with your right foot, pushing through your heel, followed by your left foot to stand on the bench.
Step back down with your right foot, followed by your left. Repeat for 10-15 reps on each side.
Benefits:
Step-ups target the quadriceps, hamstrings, and glutes while also improving balance and coordination.
4. Glute bridges
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels and raise your hips towards the ceiling while squeezing your glutes.
Lower your hips back down and repeat for 10-15 repetitions.
Benefits:
Glute bridges activate the glute muscles and strengthen the lower back while promoting hip mobility and stability.
Introducing the Circuit Ring: 4 Easy leg exercises
The Circuit Ring is an innovative tool that offers a unique way to enhance leg workouts (home workout equipment). Here are four beginner-friendly exercises you can do using the Circuit Ring to target your legs effectively:
1. Squats with Circuit Ring
How to do it:
Hold the Circuit Ring around your thighs with both hands. Perform a squat as described above while maintaining the ring in its position.
This added resistance will engage your upper body and core as well.
2. Lateral leg raises
How to do it:
Stand with the Circuit Ring held at your side or in front of you.
Raise your right leg straight out to the side, keeping it straight.
Lower it back down and repeat for 10-15 repetitions before switching sides.
3. Walking lunge with Circuit Ring
How to do it:
Stand upright holding the Circuit Ring on the side of your body, next to the leg that is stepping forward.
Take a big step forward with your right leg, lower your body into a lunge, keeping your back straight.
As you lower, keep the Circuit Ring steady by your side.
Stand back up and, as you step forward with your left leg, move the Circuit Ring to your left side.
Repeat for 12-15 reps per side.
4. Glute bridge with Circuit Ring
How to do it:
Lie on your back as you would for the standard glute bridge.
Place the Circuit Ring around your thighs, just above your knees.
Squeeze your glutes to lift your hips while keeping tension on the ring, then lower your hips back down and repeat for 10-15 repetitions.
Did you like these recommendations? We hope this exercise routines for beginners motivates you to start working out and improving your overall health.