Side Plank

Planks are the definitive core exercise and they come in many different shapes and forms. The forearm side plank is an especially great pick because it forces you to have a solid base in your feet and resist leaning to the side while performing the exercise.

Dead Bug

Don’t let the funny name of this movement fool you, because it’s actually one of the most effective core and ab exercises on the market. Doing the dead bug on a regular basis will teach you to stop arching your lower back as you move your arms and legs, and that’s why it’s one of the best core exercises for people dealing with back pain.

Bird Dog

Many beginners struggle with keeping their shoulders and hips even while leaning from side to side. If you have the same problem, learning to do bird dog with proper form will bring you closer to solving it.

The post 3 Amazing Beginner Core Exercises for People Who Hate Crunches appeared first on yourdailysportfix.com.

You’ll Be Sore

Whether you’re new to exercise or not, chances are you’ll feel very sore after starting a new workout program. Every beginning is challenging so don’t give up because the soreness will get better after some time.

Improved Sleep

If you’re having trouble sleeping at night, you’ll be happy to hear that a regular workout will definitely help solve this problem. Studies have shown that people who work out on a regular basis sleep better at night and have less chance of feeling sleepy during the day.

Increased Energy

At first, you’ll probably feel like workouts are draining your energy and that’s totally normal. However, once your body gets used to this new workout regime and becomes stronger, your energy level will increase for sure.

You’ll Feel Hungrier

This is not a ruler, but some people feel hungrier than usual after starting a new workout routine. This is not unusual since you’re burning more calories, so don’t feel guilty for eating more than usual as long as you’re eating healthy foods.

The post What to Expect When You Start Working Out appeared first on yourdailysportfix.com.

Just Start Walking

Oprea believes that walking is the perfect routine you can use to kick start your workout. Once you start walking, you’ll feel more energetic, and the more energy you have, the more you’ll want to move your body without feeling pressured to do so.

Realistic Goals

Oprea recommends taking baby steps instead of looking at the bigger picture when it comes to your workouts. Taking a half-hour walk every day and committing to three workouts per week are some of the realistic goals she recommends if you’re new to fitness.

Fun and Enjoyable Routine

The more you enjoy your workout routine, the more likely you are to stick to it in the long run. That’s why Oprea says it’s important to “find something that shoots your heart rate up, but also brings you joy”, whether it’s running, boxing, jumping rope, or something else entirely.

The post Celebrity Trainer Erin Oprea Shares Amazing Workout Tips for Beginners appeared first on yourdailysportfix.com.

What makes exercises in this video beginner-friendly is their slow tempo. The slow speed is intended to give you “room to perform everything concentrated, thinking of the exact muscles you want to train”, while still keeping the exercises effective and intense.

They also target several different muscle groups at the same time, allowing you to train your abs, arms, chest, legs, glutes, back, and overall core strength. It takes 30 seconds to complete each rep, and you can take a 10-second-long break before moving to the next move.

The list of moves this workout includes ranges from toe reaches and ab holds to several variations of crunches, planks, push-ups, and squats. They can be performed without any equipment, apart from the yoga mat, and they’re extremely apartment-friendly because there’s no jumping involved.

The post Pamela Reif’s Latest Full-Body Workout is Perfect for Total Beginners appeared first on yourdailysportfix.com.

Finding the Right Routine

In the beginning stages of your fitness routine, you should focus on listening to your body and learning what suits you. Trying to do intense exercises that you think you should will stop you from discovering things that you actually enjoy and can commit to in the long run.

Losing Motivation

Making your routine extremely demanding from the get-go may not lead to the results you’re hoping for. Once you discover that you’ve bitten off more than you can chew, you might give up altogether, and that’s one of the worst possible scenarios.

Soreness and Injuries

Another common issue that beginners with a demanding workout routine face are frequent soreness and injuries. Putting too much pressure on your body at once often leads to these problems and that’s why taking baby steps is a much better strategy.

The post 3 Reasons Why Beginners Shouldn’t Be Moving Too Fast with Their Workouts appeared first on yourdailysportfix.com.

Set Fitness Goals

Before you even start exercising, think about what you hope to get out of your workout routine. Setting goals will help you decide what kind of exercise is best for reaching them.

Find Exercise That You Enjoy

Finding an exercise that you like takes trial and error, but once you find it, you can look forward to working out and you’ll be more likely to stick with it.

Stretch Before You Work Out

Stretching prior to working out helps prevent injuries. You’ll want to do dynamic stretches, which involve active movements where your body goes through a full range of motion. Your warmup should reflect the exercises you plan on doing, but with a lower intensity.

Cool Down After Your Workout

At the end of your workout, do static stretches, which involve holding a stretch for about 30 seconds. This will increase your flexibility and prevent you from feeling sore the next day.

Set a Schedule

Finding the motivation to work out can be difficult, but it’s easier when you stick to a schedule. Over time you’ll be able to tell if morning workouts or evening ones are better for your schedule. Once you figure it out, work out at that time of day every time you exercise.

The post New to Working Out? Here are Some Tips For Getting Started appeared first on yourdailysportfix.com.

Jog on the Spot

Lightly jogging in one spot can be a great way of getting your heart pumping and your breathing faster without overworking your muscles.

Star Jumps

After making sure you have enough space, stand in an upright position and start jumping in one spot by stretching your arms and legs out before you in the shape of a starfish. This gets your blood pumping at the same time as gently working out your muscles, joints, and ligaments.

Dance

A fun way to gently get yourself moving before a workout is to do some dancing. Put on your favorite songs, listen to a workout podcast, or watch the music channel on TV.

Skipping

Skipping with a rope is perhaps the most effective form of warmup. It is best after you have already warmed up a bit with a light jog. Take the skipping rope and skip over it for groups of 20. After 20 jumps, take a rest for around one minute as you stretch.

The post Top Warmup Exercises for Beginners appeared first on yourdailysportfix.com.

Bodyweight Squat

Many exercises are based on the squat, so you must learn how to do squats first. The starting position is with your feet hip-width apart. Push your butt back as if you’re sitting on a chair and bend your knees at a 90-degree angle towards the floor. To stand back up, push through your heels.

Pushup

We’ve been trying to get the hang of these since elementary school, but we just can’t quite get it. Start in a plank position and make sure your hands are directly under your shoulders. Tighten your core and bend your elbows towards the floor, making sure your elbow goes out no more than 45 degrees. Push back to the top and return to starting position. Trust us, this one will take time to master.

Static Lunge

This exercise will improve your hip mobility. Just stand with your feet hip-width apart and take a big step back with one foot, lowering your back foot toward the floor at a 90-degree angle. Put your weight onto your front foot to push yourself up to a standing position. To repeat the exercise bend your front knee and continue until you’ve reached the number of reps you wanted. Then switch to the other side.

Inverted Row

This will work your back and shoulders. Place a barbell in a rack at waist height and hold the barbell with both hands using an overhand grip and fully extending your arms. You should be in a straight, plank-like position. Pull your elbows back and bring your sternum toward the bar.

Forearm Plank

This plank helps build core strength, which will allow you to do better pushups and inverted rows. Get in plank position and bend your elbows below your shoulder. Your elbows and forearms should be on the mat. Extend your legs and flex your toes; make sure you’re bracing with your abs and squeezing your glutes. Start by holding for ten seconds and challenge yourself to hold for up to a minute.

The post 5 Strength Exercises For Beginners appeared first on yourdailysportfix.com.

Just Start

Instead of overthinking if you should do it for days and weeks, do yourself a favor and just start. Any activity is better than no activity, and it will soon feel like you’ve been doing it your whole life.

Small Goals

Thinking about running a marathon when you’ve never even run a mile can quickly get discouraging and frustrating. Start with small goals and build your way up as you progress. Use fitness apps to help you keep track.

Mix Different Workouts

The same workout every day can get boring, so try different things instead of sitting out a day just because you don’t feel like doing a certain activity. 

The post Fitness Tips for Absolute Beginners appeared first on yourdailysportfix.com.

Build Up Your Energy

If you don’t want to crash in the middle of the gym, you surely need to build up your energy. Drink plenty of water and eat something full of healthy nutrition. Always avoid snacks that are high in sugar!

No Make-Up Needed

Yes, we are all aware of those Instagram-worthy workout pictures where the girls look like they have got out of a magazine. But, let us be honest, do you really want your mascara or powder to melt off from your face? You won’t be able to wipe off your sweat without leaving your face on your towel.

Warming Up Your Body

Do you want to avoid injuries? Well, a pre-workout warming up is the key to that. Always prepare your body first!

Take It Easy

Don’t run before you can walk! It is important to begin with baby steps, and then slowly build up your workouts, otherwise you will get yourself injured.

The post Things You Should Know Before Joining a Gym appeared first on yourdailysportfix.com.

Side Plank

Planks are the definitive core exercise and they come in many different shapes and forms. The forearm side plank is an especially great pick because it forces you to have a solid base in your feet and resist leaning to the side while performing the exercise.

Dead Bug

Don’t let the funny name of this movement fool you, because it’s actually one of the most effective core and ab exercises on the market. Doing the dead bug on a regular basis will teach you to stop arching your lower back as you move your arms and legs, and that’s why it’s one of the best core exercises for people dealing with back pain.

Bird Dog

Many beginners struggle with keeping their shoulders and hips even while leaning from side to side. If you have the same problem, learning to do bird dog with proper form will bring you closer to solving it.

The post 3 Amazing Beginner Core Exercises for People Who Hate Crunches appeared first on yourdailysportfix.com.

You’ll Be Sore

Whether you’re new to exercise or not, chances are you’ll feel very sore after starting a new workout program. Every beginning is challenging so don’t give up because the soreness will get better after some time.

Improved Sleep

If you’re having trouble sleeping at night, you’ll be happy to hear that a regular workout will definitely help solve this problem. Studies have shown that people who work out on a regular basis sleep better at night and have less chance of feeling sleepy during the day.

Increased Energy

At first, you’ll probably feel like workouts are draining your energy and that’s totally normal. However, once your body gets used to this new workout regime and becomes stronger, your energy level will increase for sure.

You’ll Feel Hungrier

This is not a ruler, but some people feel hungrier than usual after starting a new workout routine. This is not unusual since you’re burning more calories, so don’t feel guilty for eating more than usual as long as you’re eating healthy foods.

The post What to Expect When You Start Working Out appeared first on yourdailysportfix.com.

Just Start Walking

Oprea believes that walking is the perfect routine you can use to kick start your workout. Once you start walking, you’ll feel more energetic, and the more energy you have, the more you’ll want to move your body without feeling pressured to do so.

Realistic Goals

Oprea recommends taking baby steps instead of looking at the bigger picture when it comes to your workouts. Taking a half-hour walk every day and committing to three workouts per week are some of the realistic goals she recommends if you’re new to fitness.

Fun and Enjoyable Routine

The more you enjoy your workout routine, the more likely you are to stick to it in the long run. That’s why Oprea says it’s important to “find something that shoots your heart rate up, but also brings you joy”, whether it’s running, boxing, jumping rope, or something else entirely.

The post Celebrity Trainer Erin Oprea Shares Amazing Workout Tips for Beginners appeared first on yourdailysportfix.com.

What makes exercises in this video beginner-friendly is their slow tempo. The slow speed is intended to give you “room to perform everything concentrated, thinking of the exact muscles you want to train”, while still keeping the exercises effective and intense.

They also target several different muscle groups at the same time, allowing you to train your abs, arms, chest, legs, glutes, back, and overall core strength. It takes 30 seconds to complete each rep, and you can take a 10-second-long break before moving to the next move.

The list of moves this workout includes ranges from toe reaches and ab holds to several variations of crunches, planks, push-ups, and squats. They can be performed without any equipment, apart from the yoga mat, and they’re extremely apartment-friendly because there’s no jumping involved.

The post Pamela Reif’s Latest Full-Body Workout is Perfect for Total Beginners appeared first on yourdailysportfix.com.

Finding the Right Routine

In the beginning stages of your fitness routine, you should focus on listening to your body and learning what suits you. Trying to do intense exercises that you think you should will stop you from discovering things that you actually enjoy and can commit to in the long run.

Losing Motivation

Making your routine extremely demanding from the get-go may not lead to the results you’re hoping for. Once you discover that you’ve bitten off more than you can chew, you might give up altogether, and that’s one of the worst possible scenarios.

Soreness and Injuries

Another common issue that beginners with a demanding workout routine face are frequent soreness and injuries. Putting too much pressure on your body at once often leads to these problems and that’s why taking baby steps is a much better strategy.

The post 3 Reasons Why Beginners Shouldn’t Be Moving Too Fast with Their Workouts appeared first on yourdailysportfix.com.

Set Fitness Goals

Before you even start exercising, think about what you hope to get out of your workout routine. Setting goals will help you decide what kind of exercise is best for reaching them.

Find Exercise That You Enjoy

Finding an exercise that you like takes trial and error, but once you find it, you can look forward to working out and you’ll be more likely to stick with it.

Stretch Before You Work Out

Stretching prior to working out helps prevent injuries. You’ll want to do dynamic stretches, which involve active movements where your body goes through a full range of motion. Your warmup should reflect the exercises you plan on doing, but with a lower intensity.

Cool Down After Your Workout

At the end of your workout, do static stretches, which involve holding a stretch for about 30 seconds. This will increase your flexibility and prevent you from feeling sore the next day.

Set a Schedule

Finding the motivation to work out can be difficult, but it’s easier when you stick to a schedule. Over time you’ll be able to tell if morning workouts or evening ones are better for your schedule. Once you figure it out, work out at that time of day every time you exercise.

The post New to Working Out? Here are Some Tips For Getting Started appeared first on yourdailysportfix.com.

Jog on the Spot

Lightly jogging in one spot can be a great way of getting your heart pumping and your breathing faster without overworking your muscles.

Star Jumps

After making sure you have enough space, stand in an upright position and start jumping in one spot by stretching your arms and legs out before you in the shape of a starfish. This gets your blood pumping at the same time as gently working out your muscles, joints, and ligaments.

Dance

A fun way to gently get yourself moving before a workout is to do some dancing. Put on your favorite songs, listen to a workout podcast, or watch the music channel on TV.

Skipping

Skipping with a rope is perhaps the most effective form of warmup. It is best after you have already warmed up a bit with a light jog. Take the skipping rope and skip over it for groups of 20. After 20 jumps, take a rest for around one minute as you stretch.

The post Top Warmup Exercises for Beginners appeared first on yourdailysportfix.com.

Bodyweight Squat

Many exercises are based on the squat, so you must learn how to do squats first. The starting position is with your feet hip-width apart. Push your butt back as if you’re sitting on a chair and bend your knees at a 90-degree angle towards the floor. To stand back up, push through your heels.

Pushup

We’ve been trying to get the hang of these since elementary school, but we just can’t quite get it. Start in a plank position and make sure your hands are directly under your shoulders. Tighten your core and bend your elbows towards the floor, making sure your elbow goes out no more than 45 degrees. Push back to the top and return to starting position. Trust us, this one will take time to master.

Static Lunge

This exercise will improve your hip mobility. Just stand with your feet hip-width apart and take a big step back with one foot, lowering your back foot toward the floor at a 90-degree angle. Put your weight onto your front foot to push yourself up to a standing position. To repeat the exercise bend your front knee and continue until you’ve reached the number of reps you wanted. Then switch to the other side.

Inverted Row

This will work your back and shoulders. Place a barbell in a rack at waist height and hold the barbell with both hands using an overhand grip and fully extending your arms. You should be in a straight, plank-like position. Pull your elbows back and bring your sternum toward the bar.

Forearm Plank

This plank helps build core strength, which will allow you to do better pushups and inverted rows. Get in plank position and bend your elbows below your shoulder. Your elbows and forearms should be on the mat. Extend your legs and flex your toes; make sure you’re bracing with your abs and squeezing your glutes. Start by holding for ten seconds and challenge yourself to hold for up to a minute.

The post 5 Strength Exercises For Beginners appeared first on yourdailysportfix.com.

Just Start

Instead of overthinking if you should do it for days and weeks, do yourself a favor and just start. Any activity is better than no activity, and it will soon feel like you’ve been doing it your whole life.

Small Goals

Thinking about running a marathon when you’ve never even run a mile can quickly get discouraging and frustrating. Start with small goals and build your way up as you progress. Use fitness apps to help you keep track.

Mix Different Workouts

The same workout every day can get boring, so try different things instead of sitting out a day just because you don’t feel like doing a certain activity. 

The post Fitness Tips for Absolute Beginners appeared first on yourdailysportfix.com.

Build Up Your Energy

If you don’t want to crash in the middle of the gym, you surely need to build up your energy. Drink plenty of water and eat something full of healthy nutrition. Always avoid snacks that are high in sugar!

No Make-Up Needed

Yes, we are all aware of those Instagram-worthy workout pictures where the girls look like they have got out of a magazine. But, let us be honest, do you really want your mascara or powder to melt off from your face? You won’t be able to wipe off your sweat without leaving your face on your towel.

Warming Up Your Body

Do you want to avoid injuries? Well, a pre-workout warming up is the key to that. Always prepare your body first!

Take It Easy

Don’t run before you can walk! It is important to begin with baby steps, and then slowly build up your workouts, otherwise you will get yourself injured.

The post Things You Should Know Before Joining a Gym appeared first on yourdailysportfix.com.