The perfect exercises for those who have not trained for a long time

It can happen, for a thousand reasons, to go through a moment in life in which the time or motivations for dedicating oneself to physical activity are reduced to a minimum, if not existing.

Unfortunately, when the body spend a lot of time without training, he gets used to his sedentary lifestyle and taking up sports again is not that simple.

Fortunately, however, they exist some exercises less complicated than others, that they can make the recovery of the activity a little less uphill.

Bodyweight squat

  • From a standing position, keep your feet hip-width apart.
  • Extend your arms out in front of you and slowly bend your knees as you push your hips back to squat.
  • Go down until your thighs are parallel to the floor, keeping your gaze straight ahead.
  • Hold the position for a second, exhale and return to the starting position.


Bodyweight squats are a great exercise for strengthen the buttocks, the quadriceps and the posterior muscles of the thigh. In addition, they can help you perform even the most mundane daily movements, such as getting up from a chair or picking something up from the ground.

If you want to intensify the exercise, you can do squats holding dumbbells or small weights in your hands.

Low plank

  • Lie down with your face facing the floor, forearms on the ground and elbows at shoulder height.
  • Extend your legs backwards, with your toes on the ground.
  • Keeping your core pulled, apply force to your toes and forearms and lift your body.
  • Keep your back flat and your body in a straight line from head to hips to heels.
  • Maintain the position for 30 seconds, then return to the starting position.


Planks are a great way to train core and shoulder stability. This will help reduce the risk of injury during upper body exercises.

If staying in traction for 30 seconds is too demanding, the first few times you can do it for intervals of 10 or 15 seconds, and then gradually increase the resistance time.


Jump squats can also be very helpful.

Barbell deadlift

  • Place an unloaded rocker on the floor in front of you.
  • Approach the bar, with your feet on the ground hip-width apart.
  • Keep your spine straight, chest up, and shoulders back and down.
  • Load the barbell with the weight that is deemed most suitable.
  • Bend your knees slightly and lower your hips so that you grab the bar with your hands.
  • Raise the bar up to your hips and engage your lats to stabilize it.
  • Pushing your hips back as far as possible, bend your knees slightly and bring the barbell below knee height.
  • Exhale and push your hips forward to return to standing.


If training with a loaded bar after a period of inactivity may be too difficult, you can replace the weight with dumbbells calibrated to your strength or with an unloaded bar. This exercise helps improve strength and flexibility of the buttocks and posterior muscles of the thigh.

To understand when to increase the heaviness of the weight, evaluate your level of fatigue: if after a set you feel as if you could easily continue, you can raise the level.

Row with dumbbells

  • Have an inclined exercise bench at an angle of approximately 45 degrees.
  • Lie on the bench on your stomach, with a dumbbell in each hand, legs straight and heels on the ground.
  • Extend your arms down along the sides of the bench.
  • Exhale and bring the weights towards the chest.
  • Stop for a second and squeeze your shoulder blades.
  • Lower the weights slowly towards the ground.


This exercise trains the upper body. Start with a pair of light dumbbells and build heavily over time. If you can't lift them at the same time, doing the exercise using one at a time, focusing on just one arm can help increase muscle activation.

Lateral forearm plank

  • Lie on the ground on your side, leaning on your forearm.
  • Keep the elbow exactly under the shoulder to avoid putting too much pressure on the joint.
  • Spread out your legs, stacking your feet on top of each other.
  • Lift the hips off the ground, keeping the body as straight as possible, from the heels to the hips, up to the head.
  • Maintain the position and the right posture for as long as possible.


This exercise is known for strengthen the core, but the position that you need to take to perform it also makes it very useful for tone the middle buttock using body weight. In fact, balancing on one side forces that muscle to work harder than usual to stabilize itself. Strengthening the gluteus medius is also very important to keep the hip healthy and at a good level of stability, which is essential both for carrying out daily actions and other exercises such as squats, lunges or running.

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