Easy Exercise for Overweight Beginners - Vocalpoint

Easy Exercise for Overweight Beginners

Somehow the pounds have gotten away from me and I have to do something about it. My husband keeps saying “Let’s go to Boot Camp classes!” but honestly – I can’t – it’s just too painful right now. My knees and my feet are killing me! From some recent surveys, I think some of you might be in the same boat!
Let’s conquer this together!

I searched and searched and SEARCHED for easy exercises but a lot of them still include jumping jacks and burpees and I just can’t do those yet. Therefore, I came up with a simple routine for us to get started with. This – combined with a quick walk – will get us going. Who’s with me?

(Be sure to speak with your doctor before you start any exercise routine. Go at your own pace and do what you can. It’s a marathon – not a sprint!)


I did have some help in this endeavor – my little buddy Vince! Isn’t he adorable. He is very eager to make sure my workout happens with a smile.


1. Push Ups – works your arms

Good ol’ fashioned school push ups just aren’t possible for me. I’m too heavy and my knees are a wreck. But you can do a modified push up against the wall like I did – or – if you’re stronger – a table or a chair! It’s all about modifying exercises to work for you and your mobility.



2. Bridge – works your core

This one you’ll have to get on the floor for (it’s the getting up that’s hard for me). You lay flat on your back with your knees bent and lift your heinie to the sky. You’ll notice my helper came to see how I was doing. ;-)



3. Leg Lifts – works your legs

There’s one for the inner thigh and outer thigh. For the inner thigh, lay on your side and bend your top leg to the back and then have your bottom leg straight out. Slowly lift your leg up and down. For the outer thigh, bend the bottom leg and straighten the top leg. Then lift up and down. Do this 10x on one side – then switch and do the opposite legs.


4. Knee Lifts with Ball – works your core

Vince (my assistant) happened to have a hard plastic ball that was perfect for this – but you can grab any household object – a soccer ball, a cat (haha), a heavy book – whatever you can find close by.

Lift the ball above your head with both hands, as you bring the ball down – lift one knee. Raise the ball up again and when you come down – lift the other knee.


5. Crossbody with Ball – works your core

Lift the ball above your head to one side – then bring it down to your toes across your body. After you’ve done one side – then switch and go the other way.  If you can’t go all the way to your toes – go to your knees.

Do each of these exercises 10 times – that’s considered one set. If you can – do three sets each day. If not – start with one set and work your way up to three. If possible – take a 10 minute walk each day as well.


The nice thing is – you don’t have to do it all together! If you have five minutes in the morning and five minutes at night – then there you go! Break it up throughout the day so it doesn’t seem like such a daunting task – of UGH I HAVE TO WORK OUT FOR 20 MINUTES!!! (That’s what gets me every time!)


Download the Easy Exercise Checklist (82k PDF)


So here we go! And to help keep us accountable – I had Eric from our design team create a downloadable checklist for us. I’m going to print this off and keep track for four weeks! Then next month – I’ll share my chart and you can see how I did! I hope you’ll share your chart too – we can all use some help – right?!


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Janet R.
Janet R.
shanta j.
way to go great start!
Amanda H.
Great post! We all have to start somewhere, as long as we start! You are an amazing woman! You go, girl!! I'm going to try this out! Thank you for a good read!
Jenniffer H.
Thank you so much! I have had several surgeries recently. Nothing to do with weight loss... But, I know that I can do these excerices! I knew i had to get my life in order and make changes. Especially with weightloss and my health in general. But, didn't really know where to start. I'm beginning these tonight!
Yvonne H.
Great beginner tips!
Amanda R.
I use to do yoga everyday and it felt good all.the time it relax me
Carlos C.
I agree best ways to do excercise I love yalls comments
Michelle S.
Looks easy and I can fit it into my day!
Patricia B.
The funniest way I have learned to exercise is doing "Just Dance" on the Wii with my daughter!!