HEALTH

Spring is the season of growth and rejuvenation. And what better way to channel those vibes than by starting a new workout routine?

Whether you're a seasoned athlete or a total newbie (no shame here!), working out can be great for both your physical and mental health. So this szn, take the leap in your exercise journey by trying out one of these beginner-friendly workouts—where the only requirement is a positive attitude. You've got this!

Before you begin

@fpmovement

Even though these workouts are short, it's still super important that you prepare yourself before beginning. Make sure you've had some water (at least eight ounces) and an adequate amount of food (like a smoothie bowl, granola bar or oatmeal with some fruit) at least 30 minutes before your workout. Beware of eating or drinking immediately before you start—it can cause cramping!

After you've given your body the proper hydration and fuel needed to succeed in your workout, it's time to stretch and warm up. You can touch your toes, do some lunges, roll your shoulders and do some arm circles. To get your blood pumping, try jogging in place or doing butt kicks—these kinds of moves will help you ease into the actual workout.

The workouts

Total abs:
1. 10 cross crunches: Lie flat on your back with your left knee bent in front of you and your hands behind your head. Rest your right leg on top of your left knee and twist your body to bring your left elbow toward your right knee. Repeat the motion with your left knee and right elbow.
2. 10 leg lifts: Lie flat on your back and lift your legs as much as you can. Bring them back down, but don't let your feet touch the floor. Repeat this motion.
3. 20 flutter kicks: Lie flat on your back and lift your legs a few inches above the ground. Move your legs up and down (with one leg up while the other is down,) not letting your feet touch the floor.
4. 20 bicycle crunches: Lie on your back with your knees bent in front of you and your hands behind your head. Keeping your knees bent, lift your legs off the floor. Move your left knee to your chest, meeting your right elbow. Do the same with your right knee and left elbow. Whichever leg is not being brought to your chest should be extended in front of you.
5. 20 scissor kicks: Lie flat on your back and lift your legs. Swing your legs in front of you horizontally, crossing and uncrossing them like scissors.
6. Six inches (30 seconds): Lie flat on your back, raise your legs about six inches off the ground and hold the position.
7. 20 sitting twists: Sit with your knees bent and your hands clasped in front of you. Twist your body to each side, moving your hands toward the ground each time. You can raise your feet a few inches or hold a water bottle for a higher intensity.
8. Plank (60 seconds): Lie on your stomach and push your body up with your elbows. Keep your body as straight as possible (try not to arch your back!), with only your elbows and toes touching the ground.

Total core holds:
1. Superman (30 seconds): Lie on your stomach, raise your arms and legs in front and behind you respectively and hold the position.
2. Six inches (30 seconds)
3. Side planks (30 seconds each side): Lie on your side and lift your body so only your elbow and foot are touching the ground (have your legs and feet resting on top of each other).
4. Plank (60 seconds)

Total body core (try not to stop between exercises!):
1. Plank (15 seconds)
2. 5 push-ups: Start in a plank position, but instead of resting on your elbows, keep your arms straight with your palms on the ground next to your chest. Lower your body by bending your arms so they make a 45-degree angle with your chest. Once you have lowered, push yourself back up and repeat the motion.
3. Plank (15 seconds)
4. 5 squats: Stand with your feet shoulder-width apart. Bend your knees until you're in a sitting-like position. Stand and repeat the motion.
5. Plank (30 seconds)
6. 5 burpees: Do a push-up and immediately stand up. Jump once and go back in the pushup position, repeating the motions.

As a beginner try to do one of the above workouts three times. If you want to increase the intensity, feel free to do five sets of a workout or increase the intervals (hold a plank for 90 seconds, for example).

Cooldown

@fpmovement

After working up a sweat, you probably just want to go plop on the couch for a bit. We totally get that, but a proper cooldown is important to keep your muscles from being really sore for the next couple of days. Before you sit down, walk or jog around your house for a few minutes. This will help with your circulation and gradually slow down your heart rate.

Once your body feels a bit calmer, stretch out. You can return to some of those warmup stretches, like a toe touch or an arm stretch. These movements will help keep your muscles loose, alleviating any potential soreness.

Follow us on IG @girlslifemag for more wellness inspo!

Want more workout recs? Check out these posts:
🏋️ Our go-to workouts to glow up your Monday mood
🏋️ We just found a 20-minute workout for every day of the week
🏋️ The perfect workout for every phase of your menstrual cycle

Top and slider image: @madfit.ig

by Maggie Salter | 4/4/2024