6 exercises every beginner must do before starting weight training

Beginning any fitness routine can be intimidating, especially if you have never formally tried exercising. It can be hard to decide where to start from which exercise to include in the workout routine. While everyone must include both cardio and strength training in their routine, before actually lifting the weight there are a few moves that you need to perfect. These are basic moves that prepare your body by increase the range of motion and prevent any kind of injury. Here are 6 exercises that beginners should do before starting weight training.

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The bird dog exercise helps to strengthen the core including your lower back, butt, and thighs. Since it requires no equipment other than a mat, it can easily be integrated into almost any core strength training routine.

Step 1: Get into the tabletop position with your legs under your hips and wrists under your shoulder.

Step 2: Point one arm out straight in front and extend the opposite leg behind you. Your body from your extended hand to the extended foot should be in a straight line.

Step 3: Hold this position for a few seconds, then return to your hands and knees and extend the other limbs.

Step 4: Keep your abs engaged throughout the entire exercise.

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Modified side plank helps to improve your balance and coordination. It can also help to maintain a good posture and build a strong core.

Step 1: Lie on your right side, legs extended and stacked one above the other

Step 2: The elbow of your right arm should be directly under your shoulder and your body should be in a straight line.

Step 3: Engage your abdominal muscles, drawing your navel toward your spine and lift your hips and knees from the mat.

Step 4: Hold the position for a few seconds then return to the starting position. Do this 2-3 times then change the side.

Bridges can help to strengthen the erector spinae and correct your posture. It is also beneficial in stabilising the rectus abdominis, obliques, and quadriceps get a workout as they maintain stability.

Step 1: Lie down on your back with your knees bent and feet flat on the ground.

Step 2: Engage your abdominal and buttock muscles by pushing your low back into the ground.

Step 3: Press the feet into the floor, inhale and raise your hips to create a straight line from your knees to your shoulders.

Step 4: Press your arms and shoulders on the ground to lift your chest.

Step 5: Squeeze your core and pull your belly button back toward your spine.

Step 6: Hold this pose for 20 to 30 seconds, then lower the hips to come to the starting position.

This exercise can help to get rid of knee pain. Besides, it also strengthens the gluteus medius and stabilizes the hip to maintain proper tracking in the knee joint by reducing lateral stress on the knee.

Step 1: Place a resistance band flat just above each ankle and wrapped around both legs positioned shoulder-width apart.

Step 2: Bend your knees slightly and go down into a half-squat position to engage the gluteus medius.

Step 3: Keep your feet in line with your shoulders, shift your weight over one leg and take a step sideways with the other.

Step 4: Move this leg in and out and sideways.

This variation of standard push-ups can strengthen the muscles around the scapula, promote normal scapula motion and improve shoulder mobility.

Step 1: Get into a high plank position with your hands underneath your shoulders and your toes tucked in.

Step 2: Keep your body in a straight line and relax your head and spine.

Step 3: Engage your core and glute muscles to stabilise your hips.

Strep 4: Pinch your shoulder blades together, retract and protract your shoulder blades to lower your body slightly.

Step 5: Do not lower your chest all the way to the floor as the range of motion is small.

Step 6: Hold each repetition for 3-5 seconds, release and return to a high plank position.

Hollow hold helps to strengthen the muscles that stabilize your lower back during athletic and everyday movements. It also pushes your hips forward to activate more muscles in the lower abs area.

Step 1: Lie on your back with your legs stretched and hands close to your body.

Step 2: In a controlled manner, lift your arms, head, shoulder blades, and legs off the floor

Step 3: Hold the position for 20 seconds, relax your body for 10 seconds and repeat.