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At home exercises are something you might think about while sitting on the sofa, observing parts of your body that need some help. You could clear away the coffee table to create some space, get up a little earlier in the morning to do some workouts, and even stock your at home gym with some muscle building essentials. Taking some important first steps puts you on track for success.


Below is a collection of the best beginner’s exercise at home and an explanation of what makes that move useful.




How: Get down into a press-up position. You’ll need to place your hands shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. And then rep.


Why: This move uses many different muscle groups for maximum growth and strengthens your shoulder joints. This move can be easily done at home. It prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like an incline bench press.


Dumbbell Standing shoulder press


How: Stand holding two dumbbells at shoulder height with an over-hand grip – palms facing forwards. Ensure your elbows are in front of the bar and don’t flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.


Why: This is a safer-sculptor than lifting from behind your neck. As a beginner, the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome.


Dumbbell Squat


How: Hold a dumbbell in each hand, position your legs shoulder-width apart. Keep your head up and back straight, sit back into a squat until the dumbbells are an inch from the floor. Keep your knees over your toes and chest out. Do not arch your back or lean forward as your drop down. Exhale, straighten your legs and return to the starting position.


Why: Squats are an excellent all-around exercise and one of the best moves for building overall strength.