A Doable Fitness Plan for All Body Types
Try following these exercises to help you build a solid foundation.
One of the most challenging parts of starting a fitness plan is deciding to do it. Often, something happens that motivates you to make a change — like when your favorite pair of jeans suddenly feels too tight, or you find yourself feeling out of breath after just climbing up the stairs. If your motivation to start a fitness plan is doing it for yourself to get healthier and happier then you’re in the right direction!
Here’s how you can harness that energy by following a doable routine for beginners and all body types — whether you are long and lean, gain weight easily, or are naturally athletic.
Start by Building a Solid Foundation
According to fitness experts, one of the biggest mistakes that women make when they start working out is wanting to do strenuous exercises immediately — especially when they see people doing it on social media. This can lead to injury or cause imbalances in your body. So, instead of doing an exercise routine just because you saw someone else do it online, start with the basics and focus on your hips, abs, and back because these muscle groups are the powerhouse of the female body according to Women’s Health.
You can do this by performing basic or low-impact exercises like leg raises, squats and planks to help build-up these muscle groups.Exercises for these areas are often foundational movements that sculpt, strengthen, and challenge your whole body.
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Leg raises to strengthen hips and lower back.
The leg raise is one of the simplest moves that targets your lower back and hips and engages your core. You can start by lying flat on a mat with your arms on your sides and legs outstretched. Slowly raise your legs and keep them as straight as possible until they’re pointing to the ceiling. Make sure your toes are pointed, too. Then, slowly lower them back down while keeping your movements measured until they’re hovering just above the ground before raising them again.
Try completing three sets of ten reps and gradually increasing the number once you get the hang of it.
Superman to provide spinal support and help with body alignment.
The Superman is another simple move that offers numerous benefits. It increases core and back strength, which helps improve your posture. It also relieves lower back pain caused by sitting down for long periods of time. Lastly, it puts your glute muscles to work and helps the neighboring muscles become stronger.
To do the Superman exercise, lie down on your stomach. Extend your arms straight in front of you and your legs behind you while keeping them flat on the floor. Squeeze your core muscles to keep your torso stable, then lift your arms, upper chest, and legs a few inches off the ground simultaneously. Hold this position for a few seconds before lowering your arms and legs back down. Repeat this 10 times to complete a set.
Planks to target every muscle group in your body.
The plank is a versatile exercise that engages almost every group of muscles in the body. Aside from improving muscle mass, it strengthens the skeletal system and even helps you breathe properly. It’s also considered as one of the best core exercises that can improve your flexibility and help your body become better coordinated. When done every day, it can burn more calories than other core exercises like sit-ups.
Start by kneeling on the back of your mat with toes tucked and butt resting on your heels. Walk hands forward to an all-fours position with knees under your hips and wrists under your shoulders. Lift your knees to form a straight line from your heels to your head. Keep your hips high and abs engaged as you hold this pose for 30 seconds. Repeat 2 to 3 more times.
After doing these exercises, be sure to cool down to allow your body temperature, blood pressure, and heart rate to return to normal levels. Taking a shower helps your muscles recover, too. Refresh yourself with a shampoo like CLEAR Ice Cool Menthol Anti-Dandruff Shampoo, which keeps your head cool while nourishing your scalp and hair. You can also relax your muscles by using Dove Nourishing Secrets Invigorating Avocado Body Wash, which is infused with calendula flowers — known for its body-healing properties.
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Once you start this doable physical fitness plan, the next challenge is maintaining it. If it helps, find a friend with who you can do this together, so you can regularly check on and motivate each other.