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Healthline

GETTING STARTED

  • How to Start Exercising: A Beginner’s Guide to Working Out

    Exercise is good for you, but getting started can be tough. This article explains how to start working out and stick to it in the long run.

  • What You Should Know About Building Muscle Mass and Tone

    Strength training is an important part of an exercise routine. Learn how muscles are made, which foods fuel a strong body, and how to get started.

  • The No BS Guide to Building Lean Muscle

    Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. But if you’re worried about muscles changing the body you already love, keep reading. We’ve got the science-backed info on why muscle matters and how to build strength training into your workouts to fit your goals.

  • How Often Should You Work Out?

    Whether your goal is to sweat it out on the treadmill more often to lose a few pounds or to increase the amount of weight you’re lifting in order to gain muscle, the following tips can help you know how often you should work out to hit your target sooner and with greater success.

WEEK 1

  • Arm Yourself with Arm Circles

    Learn how to do this unintimidating warmup that gets your blood pumping and can help you build muscle tone in your shoulders, triceps, and biceps.

  • Get Back Into the Ring with Shadow Boxing Punches

    Get into fight mode with shadow boxing punches. This move focuses on building triceps and biceps, and honing your focus and balance.

  • Boost Your Muscle Mass with This Compound Bicep Curl Movement

    This compound move can help to strengthen your triceps, biceps, and shoulders. Consider adding some resistance by incorporating 1-, 3- or 5-pound weights, depending on your comfort level.

  • Stretch It Out with This Side Arm Stretch

    This quick side arm stretch is a great reset and helps elongate your back and arm muscles, while keeping them pliable.

  • Target Your Glutes and Quads with Half Squats

    Ease your glutes, quads, and core into things with these half squats.

  • Stabilize Your Knees with Step-Downs

    Are your knees in need of a bit of care? Step-downs can help stabilize your kneecap by strengthening and working your hips, hamstrings, and quads.

  • Feel the Burn with Wall Sits

    Put your thighs, hips, calves, and lower abs to the test with wall sits.

WEEK 2

  • Relieve Your Tension with Neck Stretches

    We often hold a lot of tension in our neck. Neck stretches can help you get relief by elongating those muscles.

  • Find Your Flow with This Modified Downward-Facing Dog Stretch

    Give this modified version of the much-loved Downward-Facing Dog pose a try. Use a chair to activate your triceps and the muscles around your shoulder blades. You may also find that with your knees off the ground, you get better spinal elongation.

  • Mix Things Up with This Lunge and Biceps Curl Compound Move

    This compound move that includes a lunge with biceps curl is a great way to strengthen your lower body, increase your core strength, and build your biceps muscles.

  • Raise Your Game with Seated Single-Leg Raises

    Seated single-leg raises not only work your core, they can also help stabilize your knees after an injury.

  • Challenge Your Core with This Modified Ab Rollout

    This version of an ab rollout is great for working your triceps while building upper body and core strength.

  • How to Do a Posture-Approved Pushup

    Learn how to do a proper pushup, especially where to keep your elbows as you perfect this basic workout move.

  • How to Reap the Full-Body Benefits of Cat-Cow

    What are the benefits of the Cat-Cow pose? Learn how to reap the benefits of this relaxing Chakravakasana pose.

WEEK 3

  • Challenge Your Core by Doing Reverse Planks

    Try a different plank exercise by reversing your stance! The reverse plank will help challenge your core and create more body awareness from within.

  • Plank-Reach Your Way to Stronger Abs and Better Balance

    Up your plank game by doing a plank reach. This move is about enhancing your core to stabilize and strengthen your body.

  • Roll Out the Hamstrings for Pain Relief

    Work out the knots and stimulate blood flow in your hamstrings. This foam-rolling trick is wonderful for tight spots, soreness, and aches.

  • Relieve Back Muscle Tension and Stress with a Self-Massage

    Massage out the tension in your upper back for relief. Not only will the roller knead those tight upper back muscles, but you’ll be getting a good quad and glutes stretch as your legs do the real work.

  • Fire Up Your Back and Core with 30 Superman Ball Lifts

    Superpowers? No. Stronger back and core? Definitely. This must-do exercise targets the erector spinae, a group of muscles that extend from the base of the skull to the sacrum.

  • Blast Your Glute Muscles with This Powerful Kickback

    Shape and firm up those glutes with this move that’s also a great training exercise for running or skiing.

  • Reduce Back Pain and Build Lower Abs Strength with Flutter Kicks

    Abs time. This exercise is also great for keeping your hip flexors limber. Watch our gif to see how it’s done.

WEEK 4

  • How to Do Fish Pose for Your Back

    Known as a heart-opening position, Fish Pose improves spinal flexibility and posture by stretching the front of your body, upper back muscles, and the neck.

  • The Inner-Thigh Lift to Strengthen Your Knees and Lower Back

    Build up your inner thigh muscles with this simple move that can be done while lying on your back!

  • Do This Spinal Twist to Relax and Massage Your Gut

    You may recognize these twists if you’ve taken a yoga class and stayed for the stretching. These are great on their own to help “massage” your internal organs by bringing them blood flow.

  • Feel the Burn with Strength-Building Shoulder Shrugs

    Make sure you engage your back muscles as you do the shoulder shrug. Watch our gif on how to do a shoulder shrug correctly.

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  • © 2023 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.
© 2023 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.
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