Candice Horbacz | 3 Easy Beginner Exercises for Women
Lifestyle blogger, traveler, and social media influencer Candice Horbacz shares her top three simple exercises that busy working women can do at home. More than helping you maintain a healthy weight; exercises can help enhance your strength and endurance. You also feel more energized after a good workout, and you feel more mentally sharp as well. “You also notice that you’re generally happier and more often in a good mood with regular exercise,” Candice Horbacz adds.
Several studies show that exercising boosts your dopamine and serotonin levels, which are neurotransmitters that are linked to good mood and productivity. In a word, regularly exercising gives you a natural high, says Candice Horbacz.
Lack of time is often the reason why a lot of people, not just women, don’t exercise. “It’s true that for most of us, there just aren’t enough hours in a day to get everything done,” says Candice Horbacz; “which is why we have to make time for other things, too,” she adds. Daily exercises of no more than 20 to 30 minutes a day are enough to get you started on a good fitness regimen. Image Source: improvementvoice.com
Here are a few beginner exercises that you can do:
1. Side planks for abs and waistline
Side planks are great for working your obliques and trimming your waistline. Candice Horbacz shares:
“Lie on your side and lift your upper body with the support of your elbow and upper arm; make sure you’re on a flat, even surface. If you’re lying on your right side, support your upper body with your right arm and elbow. What you want is to have your upper body and your hips aligned with your shoulders and ankles. Hold the raised position for about thirty seconds and then slowly lower your body until you’re lying flat on your side. Shift your position and repeat the same steps with your left side.”
For beginners, about four to six reps for each side are a good start.
2. Step-ups for legs
Step-ups are easy to do, and you can do these with a chair or a step on the stairs, shares Candice Horbacz. These exercises work out your glutes and hamstrings, and they strengthen your legs. For leaner legs and a tighter rear, do these exercises regularly.
It’s called ‘step-up’ because that’s exactly what you’ll be doing. “It’s like going up the stairs,” says Candice Horbacz. What you do you is you stand in front of a step (or a sturdy and stable chair) and you raise one leg (right leg, for example) to place it on the step with the other leg firmly planted on the ground. With the support of the right leg, raise your body until the leg is straight. Don’t put your left leg on the step as your body is fully raised; leave it dangling. Now your right leg is supporting the weight of your body. Repeat the exercise with your left leg. Four to six reps are also a good starting point.
3. Jog in place for low-impact cardio workout
The key to sticking to a fitness routine is to do a slow and steady pace. This way, you won’t burn out easily and get to ease yourself into a more rigorous workout. Jogging in place is also a good low-impact cardio workout, or you can walk in place and then slowly pick up the pace, says Candice Horbacz.
Once your body gets used to working out, you can increase your exercises.