In a world that often fixates on unrealistic body ideals and intense fitness routines, it is important to remember that embracing our bodies begins with acknowledging and celebrating what they can do!
Our bodies are incredible and capable of amazing things. Let’s celebrate our bodies by putting on our favorite athleisure outfit and keeping them moving! Whether it’s a fun HIIT workout, stretching, yoga or a walk outside. Here are a few of my favorite exercises to move my body:
But first, some exercising best practices
It’s important to keep a consistent breathing pattern while exercising. Steady breathing helps your blood flow and relaxes you. Actually, inconsistent breathing can cause your body to feel more stressed
Stay safe and know your limits
Proper posture is crucial for safe workouts. It reduces injury risk, supports balanced movement and prevents muscle and joint strain. Not to mention, it could prevent further injuring an existing injury. Just relax and maintain proper posture throughout exercise.
Also, don’t overdo it because you could cause serious injuries to yourself. It’s all about listening to your body. When your body is telling you that it needs to take a break, then take a break. Just have fun with it; it is your secret to a successful movement journey!
Beginner Stretching Routine
Squat Arm Circle
- Start in a standing position with feet shoulder-width apart and toes slightly turned out.
- Lower into a squat by bending knees and hips, keeping back straight, chest lifted, and core engaged.
- Perform arm circle shoulder rotations while in the squat position, making big circles with your arms using your shoulders. Circle arms forward for several repetitions.
- Try to do 10 of these
This is kind of a different take on the standard butterfly pose
- Start in a seated position on the floor with legs extended straight in front of you.
- Bend your right knee and bring the sole of your right foot towards your left inner thigh, keeping the right knee pointing towards the floor.
- Straighten your left leg and flex your left foot, grounding your left sitting bone into the floor for stability.
- Inhale and lift your chest slightly to lengthen your spine and maintain good posture.
- Place your left hand on your right leg’s outer knee and lift your right arm above your head.
- Lean toward your outstretched leg and look up at your right arm to complete the pose.
- Stay in this position for as long as you can.
- Start in a tabletop position with hands and knees aligned under shoulders and hips, maintaining a neutral spine.
- Slide your right knee forward towards your right wrist at a 90-degree angle from your left hip.
- Extend your left leg straight back with the top of your left foot on the floor.
- Optionally, place a yoga block under your right hip for added form and stability.
- For a deeper stretch, fold forward over your right leg, either extending your arms in front of you or resting your forehead on the floor or a block.
- Stretch it out for as long as you want to.
Hip Flexor Stretch
- Start by kneeling on the floor with knees hip-width apart.
- Step your right foot forward, placing it flat on the floor with the right knee at a 90-degree angle.
- Keep your hips squared to the front.
- Gently push your hips forward to feel a stretch along the front of your left hip and thigh.
- Lean your upper body back while keeping the hips slightly forward.
- Hold this position for as long as you can.
10-minute lower body workout
Alternating Curtsy Lunges
- Stand tall with feet hip-width apart and arms relaxed at your sides.
- Step diagonally back and across with your right leg, like a curtsy in a ballroom dance.
- Bend both knees into a lunge position, ensuring your left knee is above your left ankle and your right knee points towards the floor.
- Maintain an upright posture with a straight back and engage your core for stability.
- Push back with your right foot to return to the starting position with both legs straight.
- Repeat on the other side by stepping back and across with your left leg and performing a curtsy lunge on the other side.
- Try to do 20 lunges – 10 on each side – three times.
- Stand with feet shoulder-width apart, toes slightly turned outward.
- Engage your core to stabilize your spine.
- Lower your body by bending your knees and hips, maintaining an upright chest and straight back.
- Aim to have your thighs parallel to the ground at the lowest point of the squat.
- Keep your knees aligned with your toes, avoiding inward collapse or excessive forward movement.
- Push through your heels and engage glutes and thighs to return to the standing position.
- Repeat these 10 times for three sets.
SL Glute Bridge
- Lie on your back with knees bent and feet flat on the floor, arms at your sides.
- Lift one foot off the floor and extend that leg straight out, keeping the knee slightly bent.
- Press through the grounded foot, squeeze your glutes, and lift your hips off the ground to form a straight line from shoulders to foot.
- Pause at the top to ensure your glutes are engaged.
- Slowly lower your hips back down, but don’t let them touch the floor completely.
- Perform three sets of 10.
Beginner booty burner workout
Deep squat stretch
- Bend your knees to a deep squat, almost sitting on the ground
- Shift your weight from side to side
- Hold for as long as you can.
- Start on hands and knees with wrists under shoulders and knees under hips, keeping back straight and core engaged.
- Lift your right arm straight out in front of you, parallel to the floor.
- Simultaneously, extend your left leg straight back behind you, also parallel to the floor.
- Focus on balancing and keeping hips and shoulders level, avoiding arching or rounding your back.
- Hold for a moment in the fully extended position.
- Bring your arm and leg closer to your chest.
- Repeat 10 times for three sets, alternating between left arm and right leg.
Toe touch deep squat
- Stand tall with feet hip-width apart and toes slightly outward.
- Hinge at your hips and fold forward, keeping your back straight.
- Reach for your toes or the floor in front of your feet; use yoga blocks if needed.
- Bend your knees deeply into a squat position, keeping your chest lifted and back straight.
- Hold the Toe Touch Deep Squat for a few breaths or as comfortable.
- To come out of the pose, straighten your legs back to the forward fold position, then rise back up to standing.
- Try to do 10 of these three times.
- Start seated on the floor with knees bent and feet flat on the ground.
- Slide your feet slightly forward, heels about a foot away from your glutes.
- Press through heels, engaging core and glutes to lift hips off the ground.
- Push hips upward, forming a straight line from shoulders to knees at the top.
- Gently lower hips back down, maintaining tension in the glutes.
- Don’t forget to squeeze your glutes and put the weight on your heels!
- Repeat 20 of these three times.
- Grab your dumbbells and stand with feet shoulder-width apart or slightly wider, toes pointed slightly outward.
- Initiate the squat by pushing hips back and bending knees, keeping chest up and back straight.
- Lower your body until thighs are at least parallel to the ground or slightly below for a full-depth squat.
- Push through your heels to return to the starting position, engaging glutes and hamstrings.
- Try three sets of 15 squats.
- Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your body.
- Push hips backward in a hip hinge, maintaining a slight knee bend.
- Lower the dumbbells down the front of your legs while keeping them close to your body and feeling a stretch in your hamstrings.
- Maintain a flat back and upright chest.
- Return to the starting position by pushing through your heels, engaging glutes and hamstrings.
- Squeeze your glutes at the top to complete the repetition.
- Do three sets of 12 deadlifts.
Weighted reverse lunges
- Stand tall with feet hip-width apart, holding dumbbells by your sides.
- Step one foot backward and bend both knees to create two 90-degree angles with your legs.
- Lower your body until your back knee is almost touching the ground, keeping the front knee aligned with the ankle.
- Push through the front foot’s heel to return to the starting position.
- Alternate legs and repeat the movement with the other leg.
- Try three sets of 10 on each side.