6 Effective Beginner Workouts At Home To Keep Yourself Fit & Healthy 

#5 Lunges

Instructions

Step 1: Stand upright with your feet approximately shoulder-width apart. Your hands could either be hanging by the side or placed on your hips. Keep your core and torso tight.

Step 2: Lift one foot a few inches off the ground and slowly take a big step forward while simultaneously lowering the body. The heel of the foot should make contact with the ground first.

Step 3: Continue to lower the body until the forward thigh is parallel to the ground and your shin is vertical, with the weight concentrated in the heel of the foot. Try to prevent the knee from flaring beyond the toes. Inhale as you lunge.

Make sure the other knee is just above the ground, with the thigh approximately perpendicular to the ground and the calf parallel to it.

Step 4: Press against the heel of the front foot to get yourself back into the starting position. Breathe out when coming back to the starting position. Either complete the recommended number of repetitions for one leg before moving on to the other or alternate between the two legs.

Sets and Reps: Once comfortable with the exercise, perform 3 sets in total, with each set comprising 10-12 reps (each leg).

Important Tips: Contract your abdominals while performing this motion to engage to core. Keep your torso straight; do not bend or curve your back.

Modification: If you are unable to complete this movement, take a smaller stride forward and reduce the bend in your front knee. Simultaneously, do not take your back knee all the way to the ground.

Merits

• Helps develop lower-body strength and endurance by working the hips, glutes, quads, hamstrings, and inner thigh
• Improves flexibility of the hips
• Speeds up metabolism and improves overall cardiovascular health