🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 22 (from laksa137)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa022.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.planetfitness.com/blog/articles/beginner-workout-plan-your-first-week-gym\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.planetfitness.com/blog/articles/beginner-workout-plan-your-first-week-gym\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.planetfitness.com\/blog\/articles\/beginner-workout-plan-your-first-week-gym","crawl_time":1776333677,"first_indexed_time":1746819294,"http_code":200,"src_unparsed":"com,planetfitness!www,\/blog\/articles\/beginner-workout-plan-your-first-week-gym s443","src_root_hash":"9130702170301397622","history_drop_reason":null,"meta_title":"A Beginner Workout Plan for Your First Week in the Gym","meta_descriptions":["New to the gym and need a beginner workout plan? Check out this beginner gym workout to include in your gym workout routine your first week at the gym."],"attrs_boilerpipe_text":"Share\nOK, so you've decided to start working out, signed up at a fitness club, and\npacked your gym bag\n. That's awesome!\nWondering what's next\n? It's time to create a beginner workout plan to boost your confidence and prepare you for your first few gym visits.\nWhile there's no set number of hours you need to work out each week, scheduling extra time in the gym to learn where the different pieces of equipment are — and how to use them — can save you valuable time once you're there. This guide will outline the benefits of starting a regular gym routine, invaluable tips for beginners at the gym, and three great beginner workouts for anyone who can carve out a few half-hour gym visits each week.\nBeing new to the gym doesn't have to be intimidating and confusing. Use this beginner workout plan to get started on your fitness journey! Plus,\nfind a PF club near you\nfor support and expert guidance when needed.\nBenefits of a Beginner Workout Plan\nA workout routine for beginners, like the Couch to Gym Progressive Series available\nin the PF App\n, is a carefully structured program designed to ease you into fitness. Gradually increasing the intensity and complexity of exercises can help your body adapt to a new gym routine. Planning ahead, pacing yourself, and progressing your workout over time can have many benefits for beginners, such as:\nSolid Core Foundation.\nInitiating your fitness journey with a well-structured plan strengthens your core muscles, setting the stage for overall strength and stability.\nElevated Energy Levels.\nEngaging in regular physical activity infuses your day with renewed vitality and vigor, transforming your daily life into a dynamic adventure.\nEnhanced Flexibility and Mobility.\nIntegrated stretching and\nmobility exercises enhance flexibility\n, helping you easily navigate daily tasks while reducing the risk of injuries.\nRevitalized Posture.\nBy targeting core and back muscles, a beginner workout plan promotes improved posture – an invaluable asset for both the gym and everyday life.\nExpert Tips for Beginners at the Gym\nStarting a fitness journey as a beginner is a transformative step towards a healthier, stronger you. Having the right mindset and strategies can significantly impact your success. Here are some valuable tips to get you started:\nStart Slowly.\nDon't try to do too much too soon. If you're new to working out, start with a few days a week and gradually increase the frequency and intensity of your workouts as you get stronger.\nListen to Your Body.\nIf you're feeling pain, stop and rest. Don't push yourself too hard, especially in the beginning.\nFind a Workout Buddy.\nWorking out with a friend\ncan help you stay motivated and accountable. Bonus for\nPF Black Card® Members\n: you can bring a guest with you every visit!\nMake it Fun.\nYou're less likely to stick with your workouts if you're not enjoying them. Find activities that you enjoy and that challenge you.\nAs you embark on your fitness journey, remember that every step is a commitment to yourself. You can make meaningful progress by starting slowly, listening to your body, finding a workout buddy, and infusing fun into your fitness routine. By putting yourself first, you can overcome challenges and confidently embrace your journey, creating a healthy, strong, and vibrant you!\nThe Importance of a Dynamic Warm-Up\nBefore you begin exercising, dedicating time to a\ndynamic warm-up\nis pivotal, especially when you're a beginner at the gym. Begin with a brisk 5-minute walk, allowing your muscles to gradually wake up. Follow up with leg swings that increase blood flow and improve flexibility. Ankle rotations further prepare your lower body, ensuring your joints are primed for action.\nExercise Types to Include in a Beginner Workout Plan\nA well-rounded beginner workout plan should include a variety of exercises that target all the major muscle groups. This will help you build strength, endurance, and flexibility.\nStrength Training:\nStrength training exercises help build muscle and bone mass. Some good strength training exercises for beginners include:\nSquats\nLunges\nPush-ups\nPull-ups\nPlanks\nCrunches\nLeg raises\nCardio:\nCardio exercises help to improve cardiovascular health and burn calories. Some good cardio exercises for beginners include:\nWalking\nJogging\nRunning\nBiking\nSwimming\nJumping rope\nHiking\nStretching & Mobility:\nStretching and mobility exercises help to improve flexibility and range of motion. They are also important for preventing injuries. Some good stretching and mobility exercises for beginners include:\nDynamic stretches\nStatic stretches\nFoam rolling\nIt is important to include a variety of exercise types in your workout plan to get the most benefits. You should also start with low weights and high reps when strength training, gradually increasing the weight and intensity as you get stronger. And don't forget to warm up and cool down before and after your workouts to prevent injuries.\nYour Beginner Workout Plan\nNow you understand the high-level basics of creating a gym routine for beginners, here’s our favorite combination of all you’ll need to succeed. Remember, it's a good idea to try and make it into the gym a few days a week, if possible. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine.\nAnd don’t forget to warm up your muscles before you begin and cool down your muscles immediately following your workout. This can be as simple as walking for three to five minutes on the treadmill. After you've warmed up, here are some exercises you can tackle during your first three visits to the gym.\nWORKOUT 1: CARDIO\nTo begin, choose a cardio machine (like\nthe treadmill\nor the\nelliptical\n) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start slowly and gradually adjust the incline, resistance, or speed if you can handle more.\nCardio machines, like\nbikes\nand\nstair climbers\n, provide a manageable workout for new gym users, allowing them to push their limits without feeling breathless or uncomfortable. This simple approach is an easy way to\ncreate a cardio routine\nand get used to the gym environment.\nWORKOUT 2: A LOWER BODY GYM ROUTINE FOR BEGINNERS\nReady to channel your determination into sculpting a powerful lower body? This comprehensive\nlower body workout plan\ntargets key muscle groups such as your quadriceps, hamstrings, glutes, and calves. By embracing this routine, you're embarking on a journey to redefine your strength and boost your overall fitness. Aim to complete three sets of 10–20 repetitions for each exercise below during your second visit to the gym.\nBox Squat.\nThe box squat is one of the most impactful foundational exercises for your lower body. To do a squat, bend your knees and envision lowering your body to a bench or box beneath you. Controlled movement is key; each descent and ascent should be deliberate and controlled. This exercise focuses on engaging your core muscles, promoting stability and balance. Pay keen attention to your knees, ensuring they align harmoniously with your toes, guarding against undue stress on your joints.\nStationary Lunges.\nStationary lunges isolate muscle groups for targeted strength building. Begin by stepping forward into a lunge position, allowing both knees to bend as you lower your body. The controlled descent is as important as the ascent, so take your time to find your rhythm. As you lower your back knee toward the ground, focus on your core engagement, which contributes to overall stability. With an upright chest, you are poised to maximize the benefits of this exercise for your lower body.\nCalf Raises.\nAs you stand with your feet hip-width apart, embark on the journey to empower your calves. Rising onto your toes is a simple yet impactful movement that targets the calf muscles effectively. Hold this position for a moment, feeling the stretch before gradually lowering your heels back to the ground. This seemingly straightforward exercise contributes significantly to your lower body strength and endurance.\nGlute Bridge.\nThe glute bridge is a cornerstone exercise that directly engages your gluteal muscles. Begin by lying on your back, knees bent, and feet planted firmly on the floor. Initiate the movement by squeezing your glutes and lifting your hips off the ground. The bridge position is a testament to your lower body strength. Controlled movement is pivotal here as well; the ascent should be powered by your glutes, not your lower back. Lower your hips back down to the ground, completing one repetition. This exercise lays the foundation for a strong lower body, enhancing your overall functional strength.\nAs you become familiar with this beginner gym workout, your quadriceps, hamstrings, glutes, and calves will cultivate strength over time. By embracing these exercises and incorporating them into your fitness regimen, you're building muscle and embarking on a path toward holistic well-being.\nWORKOUT 3: UPPER BODY\nTo keep things balanced, you'll want to show some love to the muscle groups in your upper body. Complete three rounds of the exercises below on your third visit.\nLat Pulldown\nThe lat pulldown machine is a powerful tool for strengthening your back and shoulder.\nSafely Mastering the Lat Pulldown:\nAdjust the seat height to accommodate your thighs beneath the support pads.\nSit on the seat, ensuring your thighs are supported.\nGrasp the bar with an overhand grip, hands slightly wider than shoulder-width.\nPull the bar down until it reaches chin level, engaging your back muscles.\nSlowly release the bar, returning to the starting position.\nPrioritize controlled movements and proper form.\nHigh Plank\nThough seemingly simple, planks are essential for core stability and spinal protection.\nBegin in a tabletop position, engaging your core muscles.\nLower onto your elbows, ensuring they're slightly wider than shoulder-width.\nExtend your legs behind you, resting on your forearms and toes.\nMaintain a straight line from head to heels, focusing on a strong core.\nBreathe deeply and exhale slowly through closed teeth, enhancing core engagement.\nDumbbell Chest Press\nGrab a set of dumbbells that you can lift without straining your muscles. Lie down on a flat bench while holding a dumbbell in each hand. Your upper arm and forearm should create a 90-degree angle. Extend your elbows away from your ribcage so they align with your shoulders. Rotate your wrists so your palms face forward (away from your face). Use your chest muscles to push the dumbbells upward, exhaling as you go. When your arms are fully extended, take a moment and tighten the muscles in your chest. Hold this position before slowly lowering the dumbbells. Aim to make lowering the weights take longer than lifting them. This is one repetition!\nIf you're feeling up for it, you can also choose among these\nbasic shoulder\nand\narm exercises for beginners\nand incorporate a different one into your routine each week.\nBuilding On Your Success\nDuring your\nfirst few gym visits\n, simply focus on getting acquainted with the equipment and figuring out a cadence that works for you.\nAt Planet Fitness, members can take advantage of the\nPE@PF\nprogram*, which offers an orientation of the gym with a certified fitness trainer who can provide instruction for all cardio and strength machines. This amenity is included in the cost of\nall memberships\nand offers a great opportunity to become familiar with the equipment, ask the trainer questions, and get helpful advice for developing the best beginner workout plan for you.\nRemember, getting to the gym is\na huge step\nin the right direction and should be celebrated! Reward yourself for a job well done.\nConfidence builds over time\n, and everyone has to start somewhere!\nOr get started now for free on\nthe PF App\n.\n*Amenities and Perks subject to availability and restrictions. See home club for details.\nRelated Topics\nRelated Articles\nWorkout Guidance\nEducation & Tips\nHow to Use an Elliptical Machine: A Complete Guide\nLooking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more!\nA titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is,\nits benefits\n, different types of elliptical workouts, and how to use the machine effectively. \nLet’s get rolling!\nWhat is an Elliptical Machine?\nThe elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout.\nElliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well,\nelliptically\n—think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running.\nElliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat\nand\nbuild endurance.\n5 Key Benefits of Elliptical Workouts\nLow-Impact Exercise. \nIf you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running.\nFull-Body Workout.\n While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance.\nCalorie Burning and Weight Loss. \nDepending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss.\nCardiovascular Health.\n \nRegular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we\nheart\nthe elliptical!\nVersatility and Convenience. \nElliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at\nyour local PF club\nmake the elliptical a great option to add to your fitness routine.\nDifferent Types of Elliptical Workouts\nSteady-State Cardio\nSteady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes.\nHigh-Intensity Interval Training (HIIT) \nHIIT is\na popular workout method\nthat alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time.\nIncline Workouts\nSome elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout.\nResistance Training\nEllipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body.\nCross-Training Programs\nSome elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting.\nHow to Use the Elliptical Machine: Tips and Tricks\nTo get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some\ninterval training\n. \nYou can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity.\nThe Proper Form and Technique on the Elliptical\nMaintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue.\nHow to Stay Safe on the Elliptical Machine\nWarming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so\nspend at least 5–10 minutes\nat a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down.\nAs with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician.\nAnd don't forget: drink water before, during, and after your session to keep yourself hydrated.\nA Beginner Elliptical Workout to Get You Started\nFor beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started:\nWarm-Up Routine\nFive minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury.\nMain Workout Session\nPhase 1: Moderate Intensity (5 minutes).\nIncrease the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body.\nPhase 2: High Intensity (3 minutes).\nBoost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase.\nPhase 3: Recovery (2 minutes).\nLower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving.\nRepeat Cycle.\nRepeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes.\nCool-Down Exercises\nFive final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back.\nProgress Tracking Tips\nRecord your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness.\nStarting Your Elliptical Exercise Routine\nUsing an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or\nlooking to shake up your exercise routine\n, incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this!\nReady to start your elliptical journey? Get started now for free on the\nPF App\n, or find a\nclub near you\nfor in-person support and expert guidance when needed!\nRead More\nEducation & Tips\nWorkout Guidance\nWhat is Pilates? A Guide to Adding Pilates Into Your Workout Routine\nWhat do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone!\nBut Pilates has a pretty interesting origin story.\nDuring World War I,\nJoseph Pilates\n, a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine.\nSince those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023,\nalmost 12 million people\nin the United States engaged in Pilates training, which was the highest number of annual participants since 2010. \nIt’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine!\nWhat Is Pilates?\nSure, it’s popular, but what IS Pilates? Pilates is a collection of\nlow-impact exercises\ndesigned to\nstrengthen the core muscles, improve flexibility, and improve posture\n. More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started. \nBeyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety.\nIs Pilates Strength Training?\nMany people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a\nform\nof strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting. \nBenefits of Pilates Exercises\nConsistent Pilates workouts that work your core have\nall\nthe benefits: an increase in mobility, balance, mental wellness, and leg strength.\nOver time, you can also expect to enjoy other juicy benefits like:\nImproved Posture:\nA\nstrong core\nhelps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains.\nEnhanced Daily Activities:\nA strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small.\nBetter Balance and Coordination:\nCore strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important.\nSounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout!\nShould You Add Pilates to Your Workout Routine?\nAbsolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness:\nWhy Pilates is Beneficial to Add to Weightlifting\nImagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely. \nHere's how these two exercise methods work together beautifully:\nRange of Motion:\nPilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a\nbroader range of motion\nduring weightlifting, which helps you maintain good form as you progress to lifting heavier weights.\nStability:\nA strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances.\nMind-Muscle Connection:\nPilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training.\nWhy Pilates is Beneficial to Add to Cardio Workouts\nWhile Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits.\nStudies show\nthat Pilates and cardio workouts can:\nElevate Heart Rate:\nMany Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring.\nBoost Endurance:\nResearch suggests that\nPilates can improve your VO\n2\nmax\n. But what does that even mean?  This measures your body's ability to use oxygen. By improving your VO\n2\nmax through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise.\nOffer a Low-Impact Option:\nUnlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury.\nMixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health.\nHow to Add Pilates to Your Workout Routine\nBy now, you’re probably itching to add Pilates to your workout routine. We don't blame you!\nLet’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement.\nHow to Use Gym Equipment for Pilates-Based Movement\nYou can incorporate core-strengthening, mobility-boosting moves at\nyour local Planet Fitness\n, using some of the equipment you already know and love.\nHand Weights:\nDitch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged.\nKettlebell:\nThis versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest.\nThe Humble Mat:\nDon't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility.\nThe Almost-Reformer:\nNo access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows. \nRemember, focus on the foundation like body control and proper breathing for that true Pilates workout experience.\nHow to Do Pilates at Home\nIf you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts,\nlike the free Pilates routines on the PF App\n. We can help set you on your way to experience the benefits Pilates has to offer.\nThe Takeaway: Embrace the Power of Pilates\nThe transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices.\nPilates enhances body awareness,\nincreases mobility\n, reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out\nthe PF App\n!\nRead More\nWorkout Guidance\n6 Deep Core Exercises to Build Core Muscle Strength\nCore muscles are—you guessed it—a\ncore\npart of daily life and movement, as they support activities like standing up, walking, gardening, and carrying groceries. That's why it's abs-olutely a good idea to show your core some love.\nThe best part? The benefits of a strong core go beyond just your midsection and offer more support throughout your entire body. Focusing on strengthening your core can lead to\nbetter posture, balance, and stability\n.\nS-core!\nIncorporating exercises that target the core, such as planks, crunches, and leg raises, can level up your overall fitness and well-being. And deep core workouts, in particular, are what can help you focus on flexibility and endurance. Deep core exercises aren’t just about\nbuilding ab muscles\n; their benefits go much, well, deeper! They're a great tool to build strength beyond the surface level. \nIf you haven't heard of deep core workouts before, not to worry. We'll explore more about what the deep core is, and how to incorporate these exercises into your workout plan.\nWhat is the Deep Core?\nThe deep core consists of several important muscles beneath the aesthetic \"six-pack\" ab muscles, including muscles in the midsection, pelvic floor, and diaphragm. Each core muscle plays a role in supporting the spine, pelvis, and internal organs. \nThink of the abdomen as a natural corset or back brace, providing compression and stability. Meanwhile, the muscles that support the spine help maintain proper posture and prevent excessive spinal movement.\nPelvic floor muscles support organs in the pelvis, contributing to bladder control and other vital roles in core stability. The diaphragm, as the primary muscle involved in breathing, also aids in core stabilization during movement so you can continue to breathe deeply while working the body hard. These are the muscles of the deep core.\nHow Do Exercises Target Deep Core Muscles?\nDeep core exercises differ from traditional abdominal exercises, focusing on engaging deeper muscles rather than the exterior ones.\nIsometric contractions\n—a.k.a. when muscles are engaged but without additional movement—effectively activate deep core muscles. Think of exercises like planks or glute bridges. Using additional functional accessories like stability balls or balance boards, can take your stability training to the next level by challenging core strength and coordination. \nThese exercises often require maintaining a\nneutral spine\nand engaging the core without relying on external resistance, which helps ensure proper alignment and minimize strain on the lower back. By engaging the core without external resistance like weights, you  can focus on activating and stabilizing your core muscles, which support the body during dynamic movements and everyday activities. This approach strengthens the core and improves overall body awareness and functional fitness, promoting a well-rounded approach to long-term health.\nBut it's not just about the workout moves! Incorporating specific\nbreathing techniques\n, such as diaphragmatic breathing or \"belly breathing,\" can help unlock deep core activation.\nWhat is the Difference Between Deep Core Exercises and Ab Exercises?    \nWhile deep core and abdominal exercises target the core area, they serve slightly different purposes. \nAbdominal exercises primarily focus on muscles like the abdomen and obliques.\nRegular ab workouts\ninvolve flexing the spine or twisting movements to develop aesthetic muscle definition. \nDeep core exercises are\nfunctional movements\nthat aim to enhance stability, balance, and overall core strength by targeting deeper muscles such as stabilizers for the spine and abdomen beneath the surface. This approach benefits athletes, individuals recovering from injuries, as well as those new to working out, who are seeking to enhance their\noverall health and wellness\n.\nDeep Core Exercise Benefits \nThe benefits of deep core exercises, over an extended period, include:\nEnhanced posture and balance\nStrengthened stability to prevent falls or injuries\nSupport for the pelvis and internal organs\nContribute to overall physical fitness\nIntra-abdominal pressure regulation, which can aid in digestion\nAll these benefits combine into the longevity of movement through everyday life—walking, running, daily tasks, or sports that require dynamic movement and coordination. \nDo Deep Core Exercises Work? \nWhether you're an expert or new to fitness, deep core workouts can be a great addition to your fitness routine if you're interested in building endurance, athletic performance, and\nfunctional fitness\n. The effectiveness of deep core exercises can improve muscle performance depending on the person, the type of workouts, and how often they perform specific exercises. \n6 Deep Core Exercises to Incorporate Into Your Workouts\nUnlike superficial abdominal exercises that target the outer muscles, deep core exercises focus on the inner core muscles, including the abdomen, diaphragm, pelvic floor, and obliques. Here are six deep core exercises you can easily incorporate into your workouts to\nbuild a stronger, more resilient core\n.  (Need even more inspo? Check out our favorite core workouts\nin the free PF App\n.)\nExercise 1: Mountain Climbers\nDescription:\nBegin in a plank position with your hands shoulder-width apart, ensuring your body forms straight from head to heels.\nTechnique:\nEngage your core by drawing your navel toward your spine and lift your right foot off the floor, driving your right knee toward your chest. Quickly switch legs, bringing the left knee toward the chest while extending the right leg back. Continue alternating legs in a dynamic, running-like motion while maintaining a solid plank position.\nBenefits:\nMountain climbers target muscles between the pelvis and ribcage, including the abs, diaphragm, and obliques, while engaging the upper and lower body muscles for a comprehensive workout. They are a good tool to target endurance, coordination, and calorie burn, making them an effective exercise for overall fitness and core strength.\nExercise 2: Russian Twists \nDescription:\nSit on the floor with your knees bent and feet lifted off the ground. Hold a weighted medicine ball or dumbbell with both hands and lean back slightly to engage your core.\nTechnique:\nTwist your torso to one side, bringing the weight beside your hip. Keep your core engaged and control the movement. Return to the center and twist to the opposite side.\nBenefits:\nRussian twsts targets the oblique muscles on the sides of your abdomen, which can improve rotational strength and stability. Adding weight increases the intensity, challenging your core muscles further. Performing Russian twists with lifted feet requires additional core engagement as you work on increasing stability.\nExercise 3: Bicycle Crunches\nDescription:\nStart by lying on your back with your hands behind your head, legs lifted, and knees bent at a 90-degree angle. Keep your elbows broad to avoid straining your neck. \nTechnique:\nEngage your abdominal muscles to lift your shoulders off the floor while rotating your torso. Bring your right elbow towards your left knee while straightening your right leg. At the same time, bend your left knee and bring your left elbow towards your right knee, creating a cycling motion with your legs. \nBenefits:\nBicycle crunches target the diaphragm ribcage, pelvis, and oblique muscles. The alternating motion engages the core, providing a challenging workout that can improve core strength, stability, and endurance. This exercise strengthens the abdominal muscles while enhancing core and hip flexibility and coordination.\nExercise 4: Frankenstein \nDescription:\nBegin standing tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height.\nTechnique:\nLift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement.\nBenefits:\nFrankenstein walks are excellent for targeting the lower abs and improving core strength. You engage the lower abdominals and hip flexors by lifting your legs straight up while challenging your balance and coordination. Walking across the floor with alternating legs adds a dynamic element to the exercise, enhancing cardiovascular endurance and muscle activation throughout the core and lower body.\nExercise 5: Plank Variations\nDescription:\nBegin in a plank position on your hands or forearms, with your body forming a straight line from head to heels.\nTechnique:\nEngage your deep core by pulling your belly button towards your spine and squeezing your glutes. Hold the position for a set time or perform dynamic movements like shoulder taps or leg lifts.\nBenefits:\nPlank variations not only target the core but also engage the pelvis, ribcage, glutes, and obliques. Planks are a great tool to build endurance in the core muscles as well as provide focus on overall stability and posture control.\nExercise 6: Leg Raises\nDescription:\nLie on your back with your legs extended. Lift both legs towards the ceiling while pressing your lower back into the mat.\nTechnique:\nEngage your deep core to control the movement and prevent your lower back from arching. Slowly lower your legs back to the starting position without touching the floor.\nBenefits:\nLeg raises target the lower abdomen, which can strengthen the pelvic floor, and improving hip flexibility.\nHow Often Should I Do Deep Core Exercises?\nWhile the frequency of deep core exercises depends on individual fitness levels, goals, and overall workout routines,\nbeginners\nshould start with no more than 2 to 3 weekly sessions to allow adequate recovery.\nAs you increase strength and perfect technique, advanced gym-goers may incorporate deep core exercises into daily workouts or as part of a comprehensive strength training regimen. Integrating these exercises with\ncardio & strength workouts\nand flexibility training promotes a well-round approach to overall fitness with the\nadded benefits of core strength and stability\n.\nGet started now for free on the\nPF App\nand discover a variety of core workouts tailored to your fitness goals.\nRead More","attrs_markdown":"[![Planet Fitness home page](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Logo-Primary.svg)](https:\/\/www.planetfitness.com\/)\n\n[Memberships](https:\/\/www.planetfitness.com\/gym-memberships)\n\nWhy PF\n\n![Chevron icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Chevron.svg)\n\nWork Out With Us\n\n![Chevron icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Chevron.svg)\n\n[PF Store](https:\/\/shop.planetfitness.com\/)\n\n![US (English)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/us.svg)EnglishSelect a Region:\n\n![Chevron icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Chevron.svg)\n\n[My Account](https:\/\/www.planetfitness.com\/login)\n\n[Join Now](https:\/\/www.planetfitness.com\/gyms)\n\n![Open Hamburger menu](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Hamburger.svg)\n\n[![Planet Fitness home page](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Logo-Primary.svg)](https:\/\/www.planetfitness.com\/)\n\n![Close Hamburger menu](https:\/\/www.planetfitness.com\/remix\/images\/icons\/CloseFlyoutMenu.svg)\n\n[Memberships![Chevron icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Chevron.svg)](https:\/\/www.planetfitness.com\/gym-memberships)\n\nWhy PF\n\n![Chevron icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Chevron.svg)\n\n- [Why Planet Fitness](https:\/\/www.planetfitness.com\/about-planet-fitness\/why-planet-fitness)\n- [About Planet Fitness](https:\/\/www.planetfitness.com\/about-planet-fitness)\n- [PF Purpose](https:\/\/www.planetfitness.com\/pf-purpose)\n- [Member Perks](https:\/\/www.planetfitness.com\/my-account\/perks)\n\nWork Out With Us\n\n![Chevron icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Chevron.svg)\n\n- [Our Clubs](https:\/\/www.planetfitness.com\/our-clubs)\n- [PF App](https:\/\/www.planetfitness.com\/mobileapp)\n- [Blog](https:\/\/www.planetfitness.com\/blog)\n\n[PF Store![External link icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/ExternalLink.svg)](https:\/\/shop.planetfitness.com\/)\n\n![US (English)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/us.svg)Region:US (English)Select a Region:\n\n![Chevron icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Chevron.svg)\n\n- [![US (English)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/us.svg)US (English)](https:\/\/www.planetfitness.com:\/blog\/articles\/beginner-workout-plan-your-first-week-gym)\n- [![US (Spanish)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/us.svg)US (Spanish)](https:\/\/www.planetfitness.com:\/es\/blog\/articles\/beginner-workout-plan-your-first-week-gym)\n- [![Canada (English)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/ca.svg)Canada (English)](https:\/\/www.planetfitness.ca:\/blog\/articles\/beginner-workout-plan-your-first-week-gym)\n- [![Panama (Spanish)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/pa.svg)Panama (Spanish)](https:\/\/www.planetfitness.pa\/)\n- [![Mexico (Spanish)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/me.svg)Mexico (Spanish)](https:\/\/www.planetfitness.mx\/)\n- [![Australia (English)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/au.svg)Australia (English)](https:\/\/planetfitnessaustralia.com.au\/)\n- [![Spain (Spanish)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/es.svg)Spain (Spanish)](https:\/\/www.planetfitness.es\/)\n\n[![Sign in icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/SignIn.svg)My Account](https:\/\/www.planetfitness.com\/login)[![Circled question icon](https:\/\/www.planetfitness.com\/remix\/images\/icons\/CircledQuestion.svg)Need Help?](https:\/\/www.planetfitness.com\/about-planet-fitness\/customer-service)\n\n1. [Home](https:\/\/www.planetfitness.com\/)\n2. [Blog](https:\/\/www.planetfitness.com\/blog)\n3. Article\n\n# A Beginner Workout Plan for Your First Week in the Gym\n***\nShare\n\nCopied\\!\n***\n\nOK, so you've decided to start working out, signed up at a fitness club, and [packed your gym bag](https:\/\/www.planetfitness.com\/community\/articles\/what-to-bring-to-the-gym). That's awesome! *Wondering what's next*? It's time to create a beginner workout plan to boost your confidence and prepare you for your first few gym visits.\n\nWhile there's no set number of hours you need to work out each week, scheduling extra time in the gym to learn where the different pieces of equipment are — and how to use them — can save you valuable time once you're there. This guide will outline the benefits of starting a regular gym routine, invaluable tips for beginners at the gym, and three great beginner workouts for anyone who can carve out a few half-hour gym visits each week.\n\nBeing new to the gym doesn't have to be intimidating and confusing. Use this beginner workout plan to get started on your fitness journey! Plus, [find a PF club near you](https:\/\/www.planetfitness.com\/gyms\/) for support and expert guidance when needed.\n\n#### Benefits of a Beginner Workout Plan\nA workout routine for beginners, like the Couch to Gym Progressive Series available [in the PF App](https:\/\/www.planetfitness.com\/mobileapp), is a carefully structured program designed to ease you into fitness. Gradually increasing the intensity and complexity of exercises can help your body adapt to a new gym routine. Planning ahead, pacing yourself, and progressing your workout over time can have many benefits for beginners, such as:\n\n- **Solid Core Foundation.** Initiating your fitness journey with a well-structured plan strengthens your core muscles, setting the stage for overall strength and stability.\n- **Elevated Energy Levels.** Engaging in regular physical activity infuses your day with renewed vitality and vigor, transforming your daily life into a dynamic adventure.\n- **Enhanced Flexibility and Mobility.** Integrated stretching and [mobility exercises enhance flexibility](https:\/\/www.planetfitness.com\/community\/articles\/mobility-exercises), helping you easily navigate daily tasks while reducing the risk of injuries.\n- **Revitalized Posture.** By targeting core and back muscles, a beginner workout plan promotes improved posture – an invaluable asset for both the gym and everyday life.\n\n![Play video: Couch to Gym Progressive Series Intro](https:\/\/www.planetfitness.com\/remix\/images\/icons\/Play.svg)\n\n#### Expert Tips for Beginners at the Gym\nStarting a fitness journey as a beginner is a transformative step towards a healthier, stronger you. Having the right mindset and strategies can significantly impact your success. Here are some valuable tips to get you started:\n\n- **Start Slowly.** Don't try to do too much too soon. If you're new to working out, start with a few days a week and gradually increase the frequency and intensity of your workouts as you get stronger.\n- **Listen to Your Body.** If you're feeling pain, stop and rest. Don't push yourself too hard, especially in the beginning.\n- **Find a Workout Buddy.** [Working out with a friend](https:\/\/www.planetfitness.com\/community\/articles\/partner-workouts-gym-buddy) can help you stay motivated and accountable. Bonus for [PF Black Card® Members](https:\/\/www.planetfitness.com\/pfblackcard): you can bring a guest with you every visit\\!\n- **Make it Fun.** You're less likely to stick with your workouts if you're not enjoying them. Find activities that you enjoy and that challenge you.\n\nAs you embark on your fitness journey, remember that every step is a commitment to yourself. You can make meaningful progress by starting slowly, listening to your body, finding a workout buddy, and infusing fun into your fitness routine. By putting yourself first, you can overcome challenges and confidently embrace your journey, creating a healthy, strong, and vibrant you\\!\n\n##### The Importance of a Dynamic Warm-Up\nBefore you begin exercising, dedicating time to a [dynamic warm-up](https:\/\/www.planetfitness.com\/community\/articles\/seeking-some-good-warm-stretches-look-no-further) is pivotal, especially when you're a beginner at the gym. Begin with a brisk 5-minute walk, allowing your muscles to gradually wake up. Follow up with leg swings that increase blood flow and improve flexibility. Ankle rotations further prepare your lower body, ensuring your joints are primed for action.\n\n#### Exercise Types to Include in a Beginner Workout Plan\nA well-rounded beginner workout plan should include a variety of exercises that target all the major muscle groups. This will help you build strength, endurance, and flexibility.\n\n**Strength Training:** Strength training exercises help build muscle and bone mass. Some good strength training exercises for beginners include:\n\n- Squats\n- Lunges\n- Push-ups\n- Pull-ups\n- Planks\n- Crunches\n- Leg raises\n\n**Cardio:** Cardio exercises help to improve cardiovascular health and burn calories. Some good cardio exercises for beginners include:\n\n- [Walking](https:\/\/www.planetfitness.com\/community\/articles\/is-walking-good-exercise)\n- Jogging\n- Running\n- Biking\n- Swimming\n- Jumping rope\n- Hiking\n\n**Stretching & Mobility:** Stretching and mobility exercises help to improve flexibility and range of motion. They are also important for preventing injuries. Some good stretching and mobility exercises for beginners include:\n\n- Dynamic stretches\n- Static stretches\n- Foam rolling\n\nIt is important to include a variety of exercise types in your workout plan to get the most benefits. You should also start with low weights and high reps when strength training, gradually increasing the weight and intensity as you get stronger. And don't forget to warm up and cool down before and after your workouts to prevent injuries.\n\n#### Your Beginner Workout Plan\nNow you understand the high-level basics of creating a gym routine for beginners, here’s our favorite combination of all you’ll need to succeed. Remember, it's a good idea to try and make it into the gym a few days a week, if possible. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine.\n\nAnd don’t forget to warm up your muscles before you begin and cool down your muscles immediately following your workout. This can be as simple as walking for three to five minutes on the treadmill. After you've warmed up, here are some exercises you can tackle during your first three visits to the gym.\n\n##### WORKOUT 1: CARDIO\nTo begin, choose a cardio machine (like [the treadmill](https:\/\/vimeo.com\/788438815\/) or the [elliptical](https:\/\/vimeo.com\/788439266\/)) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start slowly and gradually adjust the incline, resistance, or speed if you can handle more.\n\nCardio machines, like [bikes](https:\/\/vimeo.com\/788439510\/) and [stair climbers](https:\/\/vimeo.com\/788439043\/), provide a manageable workout for new gym users, allowing them to push their limits without feeling breathless or uncomfortable. This simple approach is an easy way to [create a cardio routine](https:\/\/vimeo.com\/788438764) and get used to the gym environment.\n\n##### WORKOUT 2: A LOWER BODY GYM ROUTINE FOR BEGINNERS\nReady to channel your determination into sculpting a powerful lower body? This comprehensive [lower body workout plan](https:\/\/www.planetfitness.com\/community\/articles\/beginner-lower-body-workout-youve-been-looking) targets key muscle groups such as your quadriceps, hamstrings, glutes, and calves. By embracing this routine, you're embarking on a journey to redefine your strength and boost your overall fitness. Aim to complete three sets of 10–20 repetitions for each exercise below during your second visit to the gym.\n\n- **Box Squat.** The box squat is one of the most impactful foundational exercises for your lower body. To do a squat, bend your knees and envision lowering your body to a bench or box beneath you. Controlled movement is key; each descent and ascent should be deliberate and controlled. This exercise focuses on engaging your core muscles, promoting stability and balance. Pay keen attention to your knees, ensuring they align harmoniously with your toes, guarding against undue stress on your joints.\n- **Stationary Lunges.** Stationary lunges isolate muscle groups for targeted strength building. Begin by stepping forward into a lunge position, allowing both knees to bend as you lower your body. The controlled descent is as important as the ascent, so take your time to find your rhythm. As you lower your back knee toward the ground, focus on your core engagement, which contributes to overall stability. With an upright chest, you are poised to maximize the benefits of this exercise for your lower body.\n- **Calf Raises.** As you stand with your feet hip-width apart, embark on the journey to empower your calves. Rising onto your toes is a simple yet impactful movement that targets the calf muscles effectively. Hold this position for a moment, feeling the stretch before gradually lowering your heels back to the ground. This seemingly straightforward exercise contributes significantly to your lower body strength and endurance.\n- **Glute Bridge.** The glute bridge is a cornerstone exercise that directly engages your gluteal muscles. Begin by lying on your back, knees bent, and feet planted firmly on the floor. Initiate the movement by squeezing your glutes and lifting your hips off the ground. The bridge position is a testament to your lower body strength. Controlled movement is pivotal here as well; the ascent should be powered by your glutes, not your lower back. Lower your hips back down to the ground, completing one repetition. This exercise lays the foundation for a strong lower body, enhancing your overall functional strength.\n\nAs you become familiar with this beginner gym workout, your quadriceps, hamstrings, glutes, and calves will cultivate strength over time. By embracing these exercises and incorporating them into your fitness regimen, you're building muscle and embarking on a path toward holistic well-being.\n\n##### WORKOUT 3: UPPER BODY\nTo keep things balanced, you'll want to show some love to the muscle groups in your upper body. Complete three rounds of the exercises below on your third visit.\n\n##### [Lat Pulldown](https:\/\/www.planetfitness.com\/community\/articles\/gym-equipment-101-how-do-lat-pulldown)\nThe lat pulldown machine is a powerful tool for strengthening your back and shoulder.\n\nSafely Mastering the Lat Pulldown:\n\n- Adjust the seat height to accommodate your thighs beneath the support pads.\n- Sit on the seat, ensuring your thighs are supported.\n- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.\n- Pull the bar down until it reaches chin level, engaging your back muscles.\n- Slowly release the bar, returning to the starting position.\n- Prioritize controlled movements and proper form.\n##### [High Plank](https:\/\/www.planetfitness.com\/community\/articles\/how-do-plank-correctly-and-effectively)\nThough seemingly simple, planks are essential for core stability and spinal protection.\n\n- Begin in a tabletop position, engaging your core muscles.\n- Lower onto your elbows, ensuring they're slightly wider than shoulder-width.\n- Extend your legs behind you, resting on your forearms and toes.\n- Maintain a straight line from head to heels, focusing on a strong core.\n- Breathe deeply and exhale slowly through closed teeth, enhancing core engagement.\n##### Dumbbell Chest Press\nGrab a set of dumbbells that you can lift without straining your muscles. Lie down on a flat bench while holding a dumbbell in each hand. Your upper arm and forearm should create a 90-degree angle. Extend your elbows away from your ribcage so they align with your shoulders. Rotate your wrists so your palms face forward (away from your face). Use your chest muscles to push the dumbbells upward, exhaling as you go. When your arms are fully extended, take a moment and tighten the muscles in your chest. Hold this position before slowly lowering the dumbbells. Aim to make lowering the weights take longer than lifting them. This is one repetition\\!\n\nIf you're feeling up for it, you can also choose among these [basic shoulder](https:\/\/www.planetfitness.com\/community\/articles\/3-basic-shoulder-exercises-gym) and [arm exercises for beginners](https:\/\/www.planetfitness.com\/community\/articles\/3-go-dumbbell-arm-exercises-beginners) and incorporate a different one into your routine each week.\n\n#### Building On Your Success\nDuring your [first few gym visits](https:\/\/www.planetfitness.com\/community\/articles\/how-start-working-out-if-youve-never-exercised-0), simply focus on getting acquainted with the equipment and figuring out a cadence that works for you.\n\nAt Planet Fitness, members can take advantage of the [PE@PF](https:\/\/www.planetfitness.com\/about-planet-fitness\/pe-pf) program\\*, which offers an orientation of the gym with a certified fitness trainer who can provide instruction for all cardio and strength machines. This amenity is included in the cost of [all memberships](https:\/\/www.planetfitness.com\/gym-memberships) and offers a great opportunity to become familiar with the equipment, ask the trainer questions, and get helpful advice for developing the best beginner workout plan for you.\n\nRemember, getting to the gym is *a huge step* in the right direction and should be celebrated! Reward yourself for a job well done. [Confidence builds over time](https:\/\/www.planetfitness.com\/community\/articles\/motivational-workout-quotes), and everyone has to start somewhere\\!\n\nOr get started now for free on [the PF App](https:\/\/www.planetfitness.com\/mobileapp).\n***\n*\\*Amenities and Perks subject to availability and restrictions. See home club for details.*\n\nRelated Topics\n\n[Beginner Tips](https:\/\/www.planetfitness.com\/blog?category=Beginner%20Tips)[Workout Guidance](https:\/\/www.planetfitness.com\/blog?category=Workout%20Guidance)\n\n## Related Articles\nWorkout GuidanceEducation & Tips\n\n### How to Use an Elliptical Machine: A Complete Guide\nLooking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more\\!\n\nA titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is, [its benefits](https:\/\/www.planetfitness.com\/blog\/articles\/3-elliptical-benefits-can-make-your-whole-body-stronger), different types of elliptical workouts, and how to use the machine effectively.\n\nLet’s get rolling\\!\n\n#### What is an Elliptical Machine?\nThe elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout.\n\nElliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, *elliptically*—think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running.\n\nElliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat **and** build endurance.\n\n#### 5 Key Benefits of Elliptical Workouts\n1. **Low-Impact Exercise.** If you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running.\n2. **Full-Body Workout.** While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance.\n3. **Calorie Burning and Weight Loss.** Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss.\n4. [**Cardiovascular Health.**](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/aerobic-exercise\/art-20045541)Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we *heart* the elliptical\\!\n5. **Versatility and Convenience.** Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at [your local PF club](https:\/\/www.planetfitness.com\/gyms) make the elliptical a great option to add to your fitness routine.\n#### Different Types of Elliptical Workouts\n##### Steady-State Cardio\nSteady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes.\n\n##### High-Intensity Interval Training (HIIT)\nHIIT is [a popular workout method](https:\/\/www.planetfitness.com\/blog\/articles\/beginners-guide-high-intensity-interval-training) that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time.\n\n##### Incline Workouts\nSome elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout.\n\n##### Resistance Training\nEllipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body.\n\n##### Cross-Training Programs\nSome elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting.\n\n#### How to Use the Elliptical Machine: Tips and Tricks\nTo get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some [interval training](https:\/\/www.planetfitness.com\/blog\/articles\/high-intensity-interval-vs-sprint-interval-training).\n\nYou can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity.\n\n##### The Proper Form and Technique on the Elliptical\nMaintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue.\n\n##### How to Stay Safe on the Elliptical Machine\nWarming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so [spend at least 5–10 minutes](https:\/\/www.planetfitness.com\/blog\/articles\/easy-10-minute-cardio-warm) at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down.\n\nAs with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician.\n\nAnd don't forget: drink water before, during, and after your session to keep yourself hydrated.\n\n#### A Beginner Elliptical Workout to Get You Started\nFor beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started:\n\n##### Warm-Up Routine\nFive minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury.\n\n##### Main Workout Session\n**Phase 1: Moderate Intensity (5 minutes).** Increase the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body.\n\n**Phase 2: High Intensity (3 minutes).** Boost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase.\n\n**Phase 3: Recovery (2 minutes).** Lower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving.\n\n**Repeat Cycle.** Repeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes.\n\n##### Cool-Down Exercises\nFive final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back.\n\n#### Progress Tracking Tips\nRecord your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness.\n\n#### Starting Your Elliptical Exercise Routine\nUsing an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or [looking to shake up your exercise routine](https:\/\/www.planetfitness.com\/blog\/articles\/tired-using-same-cardio-machines-gym-mix-it), incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this\\!\n\n***Ready to start your elliptical journey? Get started now for free on the*** [***PF App***](https:\/\/www.planetfitness.com\/mobileapp)***, or find a*** [***club near you***](https:\/\/www.planetfitness.com\/gyms) ***for in-person support and expert guidance when needed\\!***\n\n[Read More](https:\/\/www.planetfitness.com\/blog\/articles\/how-to-use-an-elliptical-machine)\n\nEducation & TipsWorkout Guidance\n\n### What is Pilates? A Guide to Adding Pilates Into Your Workout Routine\nWhat do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone\\!\n\nBut Pilates has a pretty interesting origin story.\n\nDuring World War I, [Joseph Pilates](https:\/\/www.britannica.com\/topic\/Pilates), a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine.\n\nSince those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023, [almost 12 million people](https:\/\/www.statista.com\/statistics\/191616\/participants-in-pilates-training-in-the-us-since-2006\/) in the United States engaged in Pilates training, which was the highest number of annual participants since 2010.\n\nIt’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine\\!\n\n#### What Is Pilates?\nSure, it’s popular, but what IS Pilates? Pilates is a collection of [low-impact exercises](https:\/\/www.planetfitness.com\/blog\/articles\/low-impact-exercises-what-they-are-and-why-should-you-try-them) designed to [strengthen the core muscles, improve flexibility, and improve posture](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/). More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started.\n\nBeyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety.\n\n#### Is Pilates Strength Training?\nMany people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a *form* of strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting.\n\n#### Benefits of Pilates Exercises\nConsistent Pilates workouts that work your core have *all* the benefits: an increase in mobility, balance, mental wellness, and leg strength.\n\nOver time, you can also expect to enjoy other juicy benefits like:\n\n- **Improved Posture:** A [strong core](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners) helps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains.\n- **Enhanced Daily Activities:** A strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small.\n- **Better Balance and Coordination:** Core strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important.\n\nSounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout\\!\n\n#### Should You Add Pilates to Your Workout Routine?\nAbsolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness:\n\n##### Why Pilates is Beneficial to Add to Weightlifting\nImagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely.\n\nHere's how these two exercise methods work together beautifully:\n\n- **Range of Motion:** Pilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a [broader range of motion](https:\/\/www.planetfitness.com\/blog\/articles\/what-is-mobility-training) during weightlifting, which helps you maintain good form as you progress to lifting heavier weights.\n- **Stability:** A strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances.\n- **Mind-Muscle Connection:** Pilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training.\n##### Why Pilates is Beneficial to Add to Cardio Workouts\nWhile Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits. [Studies show](https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1755-5922.2011.00285.x) that Pilates and cardio workouts can:\n\n- **Elevate Heart Rate:** Many Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring.\n- **Boost Endurance:** Research suggests that [Pilates can improve your VO2 max](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6912807\/). But what does that even mean? This measures your body's ability to use oxygen. By improving your VO2 max through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise.\n- **Offer a Low-Impact Option:** Unlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury.\n\nMixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health.\n\n#### How to Add Pilates to Your Workout Routine\nBy now, you’re probably itching to add Pilates to your workout routine. We don't blame you\\!\n\nLet’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement.\n\n##### How to Use Gym Equipment for Pilates-Based Movement\nYou can incorporate core-strengthening, mobility-boosting moves at [your local Planet Fitness](https:\/\/www.planetfitness.com\/gyms), using some of the equipment you already know and love.\n\n- **Hand Weights:** Ditch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged.\n- **Kettlebell:** This versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest.\n- **The Humble Mat:** Don't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility.\n- **The Almost-Reformer:** No access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows.\n\nRemember, focus on the foundation like body control and proper breathing for that true Pilates workout experience.\n\n##### How to Do Pilates at Home\nIf you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts, [like the free Pilates routines on the PF App](https:\/\/planetfitness.app.link\/categoryworkouts\/4Y86dFW9ZuLLx2OP4d0LCz). We can help set you on your way to experience the benefits Pilates has to offer.\n\n#### The Takeaway: Embrace the Power of Pilates\nThe transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices.\n\nPilates enhances body awareness, [increases mobility](https:\/\/www.planetfitness.com\/blog\/articles\/full-body-mobility-routine), reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out[the PF App](https:\/\/www.planetfitness.com\/mobileapp)\\!\n\n[Read More](https:\/\/www.planetfitness.com\/blog\/articles\/what-is-pilates)\n\nWorkout Guidance\n\n### 6 Deep Core Exercises to Build Core Muscle Strength\nCore muscles are—you guessed it—a **core**part of daily life and movement, as they support activities like standing up, walking, gardening, and carrying groceries. That's why it's abs-olutely a good idea to show your core some love.\n\nThe best part? The benefits of a strong core go beyond just your midsection and offer more support throughout your entire body. Focusing on strengthening your core can lead to [better posture, balance, and stability](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10588579\/). *S-core\\!*\n\nIncorporating exercises that target the core, such as planks, crunches, and leg raises, can level up your overall fitness and well-being. And deep core workouts, in particular, are what can help you focus on flexibility and endurance. Deep core exercises aren’t just about [building ab muscles](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners); their benefits go much, well, deeper! They're a great tool to build strength beyond the surface level.\n\nIf you haven't heard of deep core workouts before, not to worry. We'll explore more about what the deep core is, and how to incorporate these exercises into your workout plan.\n\n#### What is the Deep Core?\nThe deep core consists of several important muscles beneath the aesthetic \"six-pack\" ab muscles, including muscles in the midsection, pelvic floor, and diaphragm. Each core muscle plays a role in supporting the spine, pelvis, and internal organs.\n\nThink of the abdomen as a natural corset or back brace, providing compression and stability. Meanwhile, the muscles that support the spine help maintain proper posture and prevent excessive spinal movement.\n\nPelvic floor muscles support organs in the pelvis, contributing to bladder control and other vital roles in core stability. The diaphragm, as the primary muscle involved in breathing, also aids in core stabilization during movement so you can continue to breathe deeply while working the body hard. These are the muscles of the deep core.\n\n#### How Do Exercises Target Deep Core Muscles?\nDeep core exercises differ from traditional abdominal exercises, focusing on engaging deeper muscles rather than the exterior ones. [Isometric contractions](https:\/\/www.planetfitness.com\/blog\/articles\/introduction-isometric-exercises-and-quick-isometric-workout)—a.k.a. when muscles are engaged but without additional movement—effectively activate deep core muscles. Think of exercises like planks or glute bridges. Using additional functional accessories like stability balls or balance boards, can take your stability training to the next level by challenging core strength and coordination.\n\nThese exercises often require maintaining a [neutral spine](https:\/\/www.planetfitness.com\/blog\/articles\/what-neutral-spine-and-how-can-it-benefit-your-workouts) and engaging the core without relying on external resistance, which helps ensure proper alignment and minimize strain on the lower back. By engaging the core without external resistance like weights, you can focus on activating and stabilizing your core muscles, which support the body during dynamic movements and everyday activities. This approach strengthens the core and improves overall body awareness and functional fitness, promoting a well-rounded approach to long-term health.\n\nBut it's not just about the workout moves! Incorporating specific [breathing techniques](https:\/\/www.planetfitness.com\/blog\/articles\/many-benefits-breathing-exercises), such as diaphragmatic breathing or \"belly breathing,\" can help unlock deep core activation.\n\n#### What is the Difference Between Deep Core Exercises and Ab Exercises?\nWhile deep core and abdominal exercises target the core area, they serve slightly different purposes.\n\nAbdominal exercises primarily focus on muscles like the abdomen and obliques. [Regular ab workouts](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners) involve flexing the spine or twisting movements to develop aesthetic muscle definition.\n\nDeep core exercises are [functional movements](https:\/\/www.planetfitness.com\/community\/articles\/functional-fitness-workouts-to-build-strength) that aim to enhance stability, balance, and overall core strength by targeting deeper muscles such as stabilizers for the spine and abdomen beneath the surface. This approach benefits athletes, individuals recovering from injuries, as well as those new to working out, who are seeking to enhance their [overall health and wellness](https:\/\/www.planetfitness.com\/benefits-of-fitness-on-health).\n\n#### Deep Core Exercise Benefits\nThe benefits of deep core exercises, over an extended period, include:\n\n- Enhanced posture and balance\n- Strengthened stability to prevent falls or injuries\n- Support for the pelvis and internal organs\n- Contribute to overall physical fitness\n- Intra-abdominal pressure regulation, which can aid in digestion\n\nAll these benefits combine into the longevity of movement through everyday life—walking, running, daily tasks, or sports that require dynamic movement and coordination.\n\n#### Do Deep Core Exercises Work?\nWhether you're an expert or new to fitness, deep core workouts can be a great addition to your fitness routine if you're interested in building endurance, athletic performance, and [functional fitness](https:\/\/www.planetfitness.com\/community\/articles\/functional-fitness-training). The effectiveness of deep core exercises can improve muscle performance depending on the person, the type of workouts, and how often they perform specific exercises.\n\n#### 6 Deep Core Exercises to Incorporate Into Your Workouts\nUnlike superficial abdominal exercises that target the outer muscles, deep core exercises focus on the inner core muscles, including the abdomen, diaphragm, pelvic floor, and obliques. Here are six deep core exercises you can easily incorporate into your workouts to [build a stronger, more resilient core](https:\/\/www.planetfitness.com\/blog\/articles\/best-core-exercises-5-powerful-movements-arent-crunches). (Need even more inspo? Check out our favorite core workouts [in the free PF App](https:\/\/planetfitness.app.link\/categoryworkouts\/76eALrAQsx9BcgqCiSFbet).)\n\n##### Exercise 1: Mountain Climbers\n**Description:** Begin in a plank position with your hands shoulder-width apart, ensuring your body forms straight from head to heels.\n\n**Technique:** Engage your core by drawing your navel toward your spine and lift your right foot off the floor, driving your right knee toward your chest. Quickly switch legs, bringing the left knee toward the chest while extending the right leg back. Continue alternating legs in a dynamic, running-like motion while maintaining a solid plank position.\n\n**Benefits:** Mountain climbers target muscles between the pelvis and ribcage, including the abs, diaphragm, and obliques, while engaging the upper and lower body muscles for a comprehensive workout. They are a good tool to target endurance, coordination, and calorie burn, making them an effective exercise for overall fitness and core strength.\n\n##### Exercise 2: Russian Twists\n**Description:** Sit on the floor with your knees bent and feet lifted off the ground. Hold a weighted medicine ball or dumbbell with both hands and lean back slightly to engage your core.\n\n**Technique:** Twist your torso to one side, bringing the weight beside your hip. Keep your core engaged and control the movement. Return to the center and twist to the opposite side.\n\n**Benefits:** Russian twsts targets the oblique muscles on the sides of your abdomen, which can improve rotational strength and stability. Adding weight increases the intensity, challenging your core muscles further. Performing Russian twists with lifted feet requires additional core engagement as you work on increasing stability.\n\n##### Exercise 3: Bicycle Crunches\n**Description:** Start by lying on your back with your hands behind your head, legs lifted, and knees bent at a 90-degree angle. Keep your elbows broad to avoid straining your neck.\n\n**Technique:** Engage your abdominal muscles to lift your shoulders off the floor while rotating your torso. Bring your right elbow towards your left knee while straightening your right leg. At the same time, bend your left knee and bring your left elbow towards your right knee, creating a cycling motion with your legs.\n\n**Benefits:** Bicycle crunches target the diaphragm ribcage, pelvis, and oblique muscles. The alternating motion engages the core, providing a challenging workout that can improve core strength, stability, and endurance. This exercise strengthens the abdominal muscles while enhancing core and hip flexibility and coordination.\n\n##### Exercise 4: Frankenstein\n**Description:** Begin standing tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height.\n\n**Technique:** Lift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement.\n\n**Benefits:** Frankenstein walks are excellent for targeting the lower abs and improving core strength. You engage the lower abdominals and hip flexors by lifting your legs straight up while challenging your balance and coordination. Walking across the floor with alternating legs adds a dynamic element to the exercise, enhancing cardiovascular endurance and muscle activation throughout the core and lower body.\n\n##### Exercise 5: Plank Variations\n**Description:** Begin in a plank position on your hands or forearms, with your body forming a straight line from head to heels.\n\n**Technique:** Engage your deep core by pulling your belly button towards your spine and squeezing your glutes. Hold the position for a set time or perform dynamic movements like shoulder taps or leg lifts.\n\n**Benefits:** Plank variations not only target the core but also engage the pelvis, ribcage, glutes, and obliques. Planks are a great tool to build endurance in the core muscles as well as provide focus on overall stability and posture control.\n\n##### Exercise 6: Leg Raises\n**Description:** Lie on your back with your legs extended. Lift both legs towards the ceiling while pressing your lower back into the mat.\n\n**Technique:** Engage your deep core to control the movement and prevent your lower back from arching. Slowly lower your legs back to the starting position without touching the floor.\n\n**Benefits:** Leg raises target the lower abdomen, which can strengthen the pelvic floor, and improving hip flexibility.\n\n#### How Often Should I Do Deep Core Exercises?\nWhile the frequency of deep core exercises depends on individual fitness levels, goals, and overall workout routines, [beginners](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners) should start with no more than 2 to 3 weekly sessions to allow adequate recovery.\n\nAs you increase strength and perfect technique, advanced gym-goers may incorporate deep core exercises into daily workouts or as part of a comprehensive strength training regimen. Integrating these exercises with [cardio & strength workouts](https:\/\/www.planetfitness.com\/blog\/articles\/best-cardio-workouts-for-beginners) and flexibility training promotes a well-round approach to overall fitness with the [added benefits of core strength and stability](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751).\n\n**Get started now for free on the** [**PF App**](https:\/\/www.planetfitness.com\/mobileapp) **and discover a variety of core workouts tailored to your fitness goals.**\n\n[Read More](https:\/\/www.planetfitness.com\/blog\/articles\/deep-core-exercises)\n\n## Get Started Today\n[Find a Club Near You](https:\/\/www.planetfitness.com\/gyms)\n\n[Explore Perks](https:\/\/www.planetfitness.com\/my-account\/perks)\n\n[Take a Virtual Tour](https:\/\/www.planetfitness.com\/virtual-tour)\n\n![Small Planet fitness logo](https:\/\/www.planetfitness.com\/remix\/images\/small-logo.svg)[Download the PF App](https:\/\/www.planetfitness.com\/mobileapp)\n***\nInfo\n\n[Newsroom](https:\/\/www.planetfitness.com\/newsroom)[Careers](https:\/\/www.planetfitness.com\/careers)[FAQs](https:\/\/www.planetfitness.com\/about-planet-fitness\/customer-service)[Directory](https:\/\/www.planetfitness.com\/clubs)[Blog](https:\/\/www.planetfitness.com\/blog)\n\nPartners\n\n[Franchising](https:\/\/www.planetfitness.com\/become-a-franchisee)[Investor Relations](http:\/\/investor.planetfitness.com\/investors)[PF Purpose](https:\/\/www.planetfitness.com\/pf-purpose)[PF Media Network](https:\/\/www.planetfitness.com\/pf-media-network)\n\nLegal\n\n[Privacy Policy](https:\/\/www.planetfitness.com\/privacy-policy)[Terms and Conditions of Use](https:\/\/www.planetfitness.com\/terms-and-conditions-of-use)[Do Not Sell or Share My Personal Information](https:\/\/www.planetfitness.com\/blog\/articles\/beginner-workout-plan-your-first-week-gym#cookie-settings)[Your State and EU   Privacy Rights](https:\/\/www.planetfitness.com\/privacy-policy\/your-privacy-rights)[Accessibility](https:\/\/www.planetfitness.com\/about-planet-fitness\/customer-service#region-faq-accordion-3)\n\n![US (English)](https:\/\/www.planetfitness.com\/remix\/images\/svg-flags\/us.svg)Region:US (English)Select a Region:\n***\nFollow us:\n\n© 2026 Planet Fitness Franchising, LLC.","attrs_readable_markdown":"***\nShare\n***\n\nOK, so you've decided to start working out, signed up at a fitness club, and [packed your gym bag](https:\/\/www.planetfitness.com\/community\/articles\/what-to-bring-to-the-gym). That's awesome! *Wondering what's next*? It's time to create a beginner workout plan to boost your confidence and prepare you for your first few gym visits.\n\nWhile there's no set number of hours you need to work out each week, scheduling extra time in the gym to learn where the different pieces of equipment are — and how to use them — can save you valuable time once you're there. This guide will outline the benefits of starting a regular gym routine, invaluable tips for beginners at the gym, and three great beginner workouts for anyone who can carve out a few half-hour gym visits each week.\n\nBeing new to the gym doesn't have to be intimidating and confusing. Use this beginner workout plan to get started on your fitness journey! Plus, [find a PF club near you](https:\/\/www.planetfitness.com\/gyms\/) for support and expert guidance when needed.\n\nBenefits of a Beginner Workout Plan\n\nA workout routine for beginners, like the Couch to Gym Progressive Series available [in the PF App](https:\/\/www.planetfitness.com\/mobileapp), is a carefully structured program designed to ease you into fitness. Gradually increasing the intensity and complexity of exercises can help your body adapt to a new gym routine. Planning ahead, pacing yourself, and progressing your workout over time can have many benefits for beginners, such as:\n\n- **Solid Core Foundation.** Initiating your fitness journey with a well-structured plan strengthens your core muscles, setting the stage for overall strength and stability.\n- **Elevated Energy Levels.** Engaging in regular physical activity infuses your day with renewed vitality and vigor, transforming your daily life into a dynamic adventure.\n- **Enhanced Flexibility and Mobility.** Integrated stretching and [mobility exercises enhance flexibility](https:\/\/www.planetfitness.com\/community\/articles\/mobility-exercises), helping you easily navigate daily tasks while reducing the risk of injuries.\n- **Revitalized Posture.** By targeting core and back muscles, a beginner workout plan promotes improved posture – an invaluable asset for both the gym and everyday life.\n\nExpert Tips for Beginners at the Gym\n\nStarting a fitness journey as a beginner is a transformative step towards a healthier, stronger you. Having the right mindset and strategies can significantly impact your success. Here are some valuable tips to get you started:\n\n- **Start Slowly.** Don't try to do too much too soon. If you're new to working out, start with a few days a week and gradually increase the frequency and intensity of your workouts as you get stronger.\n- **Listen to Your Body.** If you're feeling pain, stop and rest. Don't push yourself too hard, especially in the beginning.\n- **Find a Workout Buddy.** [Working out with a friend](https:\/\/www.planetfitness.com\/community\/articles\/partner-workouts-gym-buddy) can help you stay motivated and accountable. Bonus for [PF Black Card® Members](https:\/\/www.planetfitness.com\/pfblackcard): you can bring a guest with you every visit\\!\n- **Make it Fun.** You're less likely to stick with your workouts if you're not enjoying them. Find activities that you enjoy and that challenge you.\n\nAs you embark on your fitness journey, remember that every step is a commitment to yourself. You can make meaningful progress by starting slowly, listening to your body, finding a workout buddy, and infusing fun into your fitness routine. By putting yourself first, you can overcome challenges and confidently embrace your journey, creating a healthy, strong, and vibrant you\\!\n\nThe Importance of a Dynamic Warm-Up\n\nBefore you begin exercising, dedicating time to a [dynamic warm-up](https:\/\/www.planetfitness.com\/community\/articles\/seeking-some-good-warm-stretches-look-no-further) is pivotal, especially when you're a beginner at the gym. Begin with a brisk 5-minute walk, allowing your muscles to gradually wake up. Follow up with leg swings that increase blood flow and improve flexibility. Ankle rotations further prepare your lower body, ensuring your joints are primed for action.\n\nExercise Types to Include in a Beginner Workout Plan\n\nA well-rounded beginner workout plan should include a variety of exercises that target all the major muscle groups. This will help you build strength, endurance, and flexibility.\n\n**Strength Training:** Strength training exercises help build muscle and bone mass. Some good strength training exercises for beginners include:\n\n- Squats\n- Lunges\n- Push-ups\n- Pull-ups\n- Planks\n- Crunches\n- Leg raises\n\n**Cardio:** Cardio exercises help to improve cardiovascular health and burn calories. Some good cardio exercises for beginners include:\n\n- [Walking](https:\/\/www.planetfitness.com\/community\/articles\/is-walking-good-exercise)\n- Jogging\n- Running\n- Biking\n- Swimming\n- Jumping rope\n- Hiking\n\n**Stretching & Mobility:** Stretching and mobility exercises help to improve flexibility and range of motion. They are also important for preventing injuries. Some good stretching and mobility exercises for beginners include:\n\n- Dynamic stretches\n- Static stretches\n- Foam rolling\n\nIt is important to include a variety of exercise types in your workout plan to get the most benefits. You should also start with low weights and high reps when strength training, gradually increasing the weight and intensity as you get stronger. And don't forget to warm up and cool down before and after your workouts to prevent injuries.\n\nYour Beginner Workout Plan\n\nNow you understand the high-level basics of creating a gym routine for beginners, here’s our favorite combination of all you’ll need to succeed. Remember, it's a good idea to try and make it into the gym a few days a week, if possible. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine.\n\nAnd don’t forget to warm up your muscles before you begin and cool down your muscles immediately following your workout. This can be as simple as walking for three to five minutes on the treadmill. After you've warmed up, here are some exercises you can tackle during your first three visits to the gym.\n\nWORKOUT 1: CARDIO\n\nTo begin, choose a cardio machine (like [the treadmill](https:\/\/vimeo.com\/788438815\/) or the [elliptical](https:\/\/vimeo.com\/788439266\/)) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start slowly and gradually adjust the incline, resistance, or speed if you can handle more.\n\nCardio machines, like [bikes](https:\/\/vimeo.com\/788439510\/) and [stair climbers](https:\/\/vimeo.com\/788439043\/), provide a manageable workout for new gym users, allowing them to push their limits without feeling breathless or uncomfortable. This simple approach is an easy way to [create a cardio routine](https:\/\/vimeo.com\/788438764) and get used to the gym environment.\n\nWORKOUT 2: A LOWER BODY GYM ROUTINE FOR BEGINNERS\n\nReady to channel your determination into sculpting a powerful lower body? This comprehensive [lower body workout plan](https:\/\/www.planetfitness.com\/community\/articles\/beginner-lower-body-workout-youve-been-looking) targets key muscle groups such as your quadriceps, hamstrings, glutes, and calves. By embracing this routine, you're embarking on a journey to redefine your strength and boost your overall fitness. Aim to complete three sets of 10–20 repetitions for each exercise below during your second visit to the gym.\n\n- **Box Squat.** The box squat is one of the most impactful foundational exercises for your lower body. To do a squat, bend your knees and envision lowering your body to a bench or box beneath you. Controlled movement is key; each descent and ascent should be deliberate and controlled. This exercise focuses on engaging your core muscles, promoting stability and balance. Pay keen attention to your knees, ensuring they align harmoniously with your toes, guarding against undue stress on your joints.\n- **Stationary Lunges.** Stationary lunges isolate muscle groups for targeted strength building. Begin by stepping forward into a lunge position, allowing both knees to bend as you lower your body. The controlled descent is as important as the ascent, so take your time to find your rhythm. As you lower your back knee toward the ground, focus on your core engagement, which contributes to overall stability. With an upright chest, you are poised to maximize the benefits of this exercise for your lower body.\n- **Calf Raises.** As you stand with your feet hip-width apart, embark on the journey to empower your calves. Rising onto your toes is a simple yet impactful movement that targets the calf muscles effectively. Hold this position for a moment, feeling the stretch before gradually lowering your heels back to the ground. This seemingly straightforward exercise contributes significantly to your lower body strength and endurance.\n- **Glute Bridge.** The glute bridge is a cornerstone exercise that directly engages your gluteal muscles. Begin by lying on your back, knees bent, and feet planted firmly on the floor. Initiate the movement by squeezing your glutes and lifting your hips off the ground. The bridge position is a testament to your lower body strength. Controlled movement is pivotal here as well; the ascent should be powered by your glutes, not your lower back. Lower your hips back down to the ground, completing one repetition. This exercise lays the foundation for a strong lower body, enhancing your overall functional strength.\n\nAs you become familiar with this beginner gym workout, your quadriceps, hamstrings, glutes, and calves will cultivate strength over time. By embracing these exercises and incorporating them into your fitness regimen, you're building muscle and embarking on a path toward holistic well-being.\n\nWORKOUT 3: UPPER BODY\n\nTo keep things balanced, you'll want to show some love to the muscle groups in your upper body. Complete three rounds of the exercises below on your third visit.\n\n[Lat Pulldown](https:\/\/www.planetfitness.com\/community\/articles\/gym-equipment-101-how-do-lat-pulldown)\n\nThe lat pulldown machine is a powerful tool for strengthening your back and shoulder.\n\nSafely Mastering the Lat Pulldown:\n\n- Adjust the seat height to accommodate your thighs beneath the support pads.\n- Sit on the seat, ensuring your thighs are supported.\n- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.\n- Pull the bar down until it reaches chin level, engaging your back muscles.\n- Slowly release the bar, returning to the starting position.\n- Prioritize controlled movements and proper form.\n\n[High Plank](https:\/\/www.planetfitness.com\/community\/articles\/how-do-plank-correctly-and-effectively)\n\nThough seemingly simple, planks are essential for core stability and spinal protection.\n\n- Begin in a tabletop position, engaging your core muscles.\n- Lower onto your elbows, ensuring they're slightly wider than shoulder-width.\n- Extend your legs behind you, resting on your forearms and toes.\n- Maintain a straight line from head to heels, focusing on a strong core.\n- Breathe deeply and exhale slowly through closed teeth, enhancing core engagement.\n\nDumbbell Chest Press\n\nGrab a set of dumbbells that you can lift without straining your muscles. Lie down on a flat bench while holding a dumbbell in each hand. Your upper arm and forearm should create a 90-degree angle. Extend your elbows away from your ribcage so they align with your shoulders. Rotate your wrists so your palms face forward (away from your face). Use your chest muscles to push the dumbbells upward, exhaling as you go. When your arms are fully extended, take a moment and tighten the muscles in your chest. Hold this position before slowly lowering the dumbbells. Aim to make lowering the weights take longer than lifting them. This is one repetition\\!\n\nIf you're feeling up for it, you can also choose among these [basic shoulder](https:\/\/www.planetfitness.com\/community\/articles\/3-basic-shoulder-exercises-gym) and [arm exercises for beginners](https:\/\/www.planetfitness.com\/community\/articles\/3-go-dumbbell-arm-exercises-beginners) and incorporate a different one into your routine each week.\n\nBuilding On Your Success\n\nDuring your [first few gym visits](https:\/\/www.planetfitness.com\/community\/articles\/how-start-working-out-if-youve-never-exercised-0), simply focus on getting acquainted with the equipment and figuring out a cadence that works for you.\n\nAt Planet Fitness, members can take advantage of the [PE@PF](https:\/\/www.planetfitness.com\/about-planet-fitness\/pe-pf) program\\*, which offers an orientation of the gym with a certified fitness trainer who can provide instruction for all cardio and strength machines. This amenity is included in the cost of [all memberships](https:\/\/www.planetfitness.com\/gym-memberships) and offers a great opportunity to become familiar with the equipment, ask the trainer questions, and get helpful advice for developing the best beginner workout plan for you.\n\nRemember, getting to the gym is *a huge step* in the right direction and should be celebrated! Reward yourself for a job well done. [Confidence builds over time](https:\/\/www.planetfitness.com\/community\/articles\/motivational-workout-quotes), and everyone has to start somewhere\\!\n\nOr get started now for free on [the PF App](https:\/\/www.planetfitness.com\/mobileapp).\n\n*\\*Amenities and Perks subject to availability and restrictions. See home club for details.*\n\nRelated Topics\n\n## Related Articles\nWorkout GuidanceEducation & Tips\n\n### How to Use an Elliptical Machine: A Complete Guide\nLooking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more\\!\n\nA titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is, [its benefits](https:\/\/www.planetfitness.com\/blog\/articles\/3-elliptical-benefits-can-make-your-whole-body-stronger), different types of elliptical workouts, and how to use the machine effectively.\n\nLet’s get rolling\\!\n\n#### What is an Elliptical Machine?\nThe elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout.\n\nElliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, *elliptically*—think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running.\n\nElliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat **and** build endurance.\n\n#### 5 Key Benefits of Elliptical Workouts\n1. **Low-Impact Exercise.** If you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running.\n2. **Full-Body Workout.** While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance.\n3. **Calorie Burning and Weight Loss.** Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss.\n4. [**Cardiovascular Health.**](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/aerobic-exercise\/art-20045541)Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we *heart* the elliptical\\!\n5. **Versatility and Convenience.** Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at [your local PF club](https:\/\/www.planetfitness.com\/gyms) make the elliptical a great option to add to your fitness routine.\n#### Different Types of Elliptical Workouts\n##### Steady-State Cardio\nSteady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes.\n\n##### High-Intensity Interval Training (HIIT)\nHIIT is [a popular workout method](https:\/\/www.planetfitness.com\/blog\/articles\/beginners-guide-high-intensity-interval-training) that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time.\n\n##### Incline Workouts\nSome elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout.\n\n##### Resistance Training\nEllipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body.\n\n##### Cross-Training Programs\nSome elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting.\n\n#### How to Use the Elliptical Machine: Tips and Tricks\nTo get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some [interval training](https:\/\/www.planetfitness.com\/blog\/articles\/high-intensity-interval-vs-sprint-interval-training).\n\nYou can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity.\n\n##### The Proper Form and Technique on the Elliptical\nMaintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue.\n\n##### How to Stay Safe on the Elliptical Machine\nWarming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so [spend at least 5–10 minutes](https:\/\/www.planetfitness.com\/blog\/articles\/easy-10-minute-cardio-warm) at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down.\n\nAs with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician.\n\nAnd don't forget: drink water before, during, and after your session to keep yourself hydrated.\n\n#### A Beginner Elliptical Workout to Get You Started\nFor beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started:\n\n##### Warm-Up Routine\nFive minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury.\n\n##### Main Workout Session\n**Phase 1: Moderate Intensity (5 minutes).** Increase the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body.\n\n**Phase 2: High Intensity (3 minutes).** Boost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase.\n\n**Phase 3: Recovery (2 minutes).** Lower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving.\n\n**Repeat Cycle.** Repeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes.\n\n##### Cool-Down Exercises\nFive final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back.\n\n#### Progress Tracking Tips\nRecord your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness.\n\n#### Starting Your Elliptical Exercise Routine\nUsing an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or [looking to shake up your exercise routine](https:\/\/www.planetfitness.com\/blog\/articles\/tired-using-same-cardio-machines-gym-mix-it), incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this\\!\n\n***Ready to start your elliptical journey? Get started now for free on the*** [***PF App***](https:\/\/www.planetfitness.com\/mobileapp)***, or find a*** [***club near you***](https:\/\/www.planetfitness.com\/gyms) ***for in-person support and expert guidance when needed\\!***\n\n[Read More](https:\/\/www.planetfitness.com\/blog\/articles\/how-to-use-an-elliptical-machine)\n\nEducation & TipsWorkout Guidance\n\n### What is Pilates? A Guide to Adding Pilates Into Your Workout Routine\nWhat do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone\\!\n\nBut Pilates has a pretty interesting origin story.\n\nDuring World War I, [Joseph Pilates](https:\/\/www.britannica.com\/topic\/Pilates), a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine.\n\nSince those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023, [almost 12 million people](https:\/\/www.statista.com\/statistics\/191616\/participants-in-pilates-training-in-the-us-since-2006\/) in the United States engaged in Pilates training, which was the highest number of annual participants since 2010.\n\nIt’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine\\!\n\n#### What Is Pilates?\nSure, it’s popular, but what IS Pilates? Pilates is a collection of [low-impact exercises](https:\/\/www.planetfitness.com\/blog\/articles\/low-impact-exercises-what-they-are-and-why-should-you-try-them) designed to [strengthen the core muscles, improve flexibility, and improve posture](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/). More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started.\n\nBeyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety.\n\n#### Is Pilates Strength Training?\nMany people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a *form* of strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting.\n\n#### Benefits of Pilates Exercises\nConsistent Pilates workouts that work your core have *all* the benefits: an increase in mobility, balance, mental wellness, and leg strength.\n\nOver time, you can also expect to enjoy other juicy benefits like:\n\n- **Improved Posture:** A [strong core](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners) helps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains.\n- **Enhanced Daily Activities:** A strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small.\n- **Better Balance and Coordination:** Core strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important.\n\nSounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout\\!\n\n#### Should You Add Pilates to Your Workout Routine?\nAbsolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness:\n\n##### Why Pilates is Beneficial to Add to Weightlifting\nImagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely.\n\nHere's how these two exercise methods work together beautifully:\n\n- **Range of Motion:** Pilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a [broader range of motion](https:\/\/www.planetfitness.com\/blog\/articles\/what-is-mobility-training) during weightlifting, which helps you maintain good form as you progress to lifting heavier weights.\n- **Stability:** A strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances.\n- **Mind-Muscle Connection:** Pilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training.\n##### Why Pilates is Beneficial to Add to Cardio Workouts\nWhile Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits. [Studies show](https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1755-5922.2011.00285.x) that Pilates and cardio workouts can:\n\n- **Elevate Heart Rate:** Many Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring.\n- **Boost Endurance:** Research suggests that [Pilates can improve your VO2 max](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6912807\/). But what does that even mean? This measures your body's ability to use oxygen. By improving your VO2 max through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise.\n- **Offer a Low-Impact Option:** Unlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury.\n\nMixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health.\n\n#### How to Add Pilates to Your Workout Routine\nBy now, you’re probably itching to add Pilates to your workout routine. We don't blame you\\!\n\nLet’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement.\n\n##### How to Use Gym Equipment for Pilates-Based Movement\nYou can incorporate core-strengthening, mobility-boosting moves at [your local Planet Fitness](https:\/\/www.planetfitness.com\/gyms), using some of the equipment you already know and love.\n\n- **Hand Weights:** Ditch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged.\n- **Kettlebell:** This versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest.\n- **The Humble Mat:** Don't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility.\n- **The Almost-Reformer:** No access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows.\n\nRemember, focus on the foundation like body control and proper breathing for that true Pilates workout experience.\n\n##### How to Do Pilates at Home\nIf you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts, [like the free Pilates routines on the PF App](https:\/\/planetfitness.app.link\/categoryworkouts\/4Y86dFW9ZuLLx2OP4d0LCz). We can help set you on your way to experience the benefits Pilates has to offer.\n\n#### The Takeaway: Embrace the Power of Pilates\nThe transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices.\n\nPilates enhances body awareness, [increases mobility](https:\/\/www.planetfitness.com\/blog\/articles\/full-body-mobility-routine), reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out[the PF App](https:\/\/www.planetfitness.com\/mobileapp)\\!\n\n[Read More](https:\/\/www.planetfitness.com\/blog\/articles\/what-is-pilates)\n\nWorkout Guidance\n\n### 6 Deep Core Exercises to Build Core Muscle Strength\nCore muscles are—you guessed it—a **core**part of daily life and movement, as they support activities like standing up, walking, gardening, and carrying groceries. That's why it's abs-olutely a good idea to show your core some love.\n\nThe best part? The benefits of a strong core go beyond just your midsection and offer more support throughout your entire body. Focusing on strengthening your core can lead to [better posture, balance, and stability](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10588579\/). *S-core\\!*\n\nIncorporating exercises that target the core, such as planks, crunches, and leg raises, can level up your overall fitness and well-being. And deep core workouts, in particular, are what can help you focus on flexibility and endurance. Deep core exercises aren’t just about [building ab muscles](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners); their benefits go much, well, deeper! They're a great tool to build strength beyond the surface level.\n\nIf you haven't heard of deep core workouts before, not to worry. We'll explore more about what the deep core is, and how to incorporate these exercises into your workout plan.\n\n#### What is the Deep Core?\nThe deep core consists of several important muscles beneath the aesthetic \"six-pack\" ab muscles, including muscles in the midsection, pelvic floor, and diaphragm. Each core muscle plays a role in supporting the spine, pelvis, and internal organs.\n\nThink of the abdomen as a natural corset or back brace, providing compression and stability. Meanwhile, the muscles that support the spine help maintain proper posture and prevent excessive spinal movement.\n\nPelvic floor muscles support organs in the pelvis, contributing to bladder control and other vital roles in core stability. The diaphragm, as the primary muscle involved in breathing, also aids in core stabilization during movement so you can continue to breathe deeply while working the body hard. These are the muscles of the deep core.\n\n#### How Do Exercises Target Deep Core Muscles?\nDeep core exercises differ from traditional abdominal exercises, focusing on engaging deeper muscles rather than the exterior ones. [Isometric contractions](https:\/\/www.planetfitness.com\/blog\/articles\/introduction-isometric-exercises-and-quick-isometric-workout)—a.k.a. when muscles are engaged but without additional movement—effectively activate deep core muscles. Think of exercises like planks or glute bridges. Using additional functional accessories like stability balls or balance boards, can take your stability training to the next level by challenging core strength and coordination.\n\nThese exercises often require maintaining a [neutral spine](https:\/\/www.planetfitness.com\/blog\/articles\/what-neutral-spine-and-how-can-it-benefit-your-workouts) and engaging the core without relying on external resistance, which helps ensure proper alignment and minimize strain on the lower back. By engaging the core without external resistance like weights, you can focus on activating and stabilizing your core muscles, which support the body during dynamic movements and everyday activities. This approach strengthens the core and improves overall body awareness and functional fitness, promoting a well-rounded approach to long-term health.\n\nBut it's not just about the workout moves! Incorporating specific [breathing techniques](https:\/\/www.planetfitness.com\/blog\/articles\/many-benefits-breathing-exercises), such as diaphragmatic breathing or \"belly breathing,\" can help unlock deep core activation.\n\n#### What is the Difference Between Deep Core Exercises and Ab Exercises?\nWhile deep core and abdominal exercises target the core area, they serve slightly different purposes.\n\nAbdominal exercises primarily focus on muscles like the abdomen and obliques. [Regular ab workouts](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners) involve flexing the spine or twisting movements to develop aesthetic muscle definition.\n\nDeep core exercises are [functional movements](https:\/\/www.planetfitness.com\/community\/articles\/functional-fitness-workouts-to-build-strength) that aim to enhance stability, balance, and overall core strength by targeting deeper muscles such as stabilizers for the spine and abdomen beneath the surface. This approach benefits athletes, individuals recovering from injuries, as well as those new to working out, who are seeking to enhance their [overall health and wellness](https:\/\/www.planetfitness.com\/benefits-of-fitness-on-health).\n\n#### Deep Core Exercise Benefits\nThe benefits of deep core exercises, over an extended period, include:\n\n- Enhanced posture and balance\n- Strengthened stability to prevent falls or injuries\n- Support for the pelvis and internal organs\n- Contribute to overall physical fitness\n- Intra-abdominal pressure regulation, which can aid in digestion\n\nAll these benefits combine into the longevity of movement through everyday life—walking, running, daily tasks, or sports that require dynamic movement and coordination.\n\n#### Do Deep Core Exercises Work?\nWhether you're an expert or new to fitness, deep core workouts can be a great addition to your fitness routine if you're interested in building endurance, athletic performance, and [functional fitness](https:\/\/www.planetfitness.com\/community\/articles\/functional-fitness-training). The effectiveness of deep core exercises can improve muscle performance depending on the person, the type of workouts, and how often they perform specific exercises.\n\n#### 6 Deep Core Exercises to Incorporate Into Your Workouts\nUnlike superficial abdominal exercises that target the outer muscles, deep core exercises focus on the inner core muscles, including the abdomen, diaphragm, pelvic floor, and obliques. Here are six deep core exercises you can easily incorporate into your workouts to [build a stronger, more resilient core](https:\/\/www.planetfitness.com\/blog\/articles\/best-core-exercises-5-powerful-movements-arent-crunches). (Need even more inspo? Check out our favorite core workouts [in the free PF App](https:\/\/planetfitness.app.link\/categoryworkouts\/76eALrAQsx9BcgqCiSFbet).)\n\n##### Exercise 1: Mountain Climbers\n**Description:** Begin in a plank position with your hands shoulder-width apart, ensuring your body forms straight from head to heels.\n\n**Technique:** Engage your core by drawing your navel toward your spine and lift your right foot off the floor, driving your right knee toward your chest. Quickly switch legs, bringing the left knee toward the chest while extending the right leg back. Continue alternating legs in a dynamic, running-like motion while maintaining a solid plank position.\n\n**Benefits:** Mountain climbers target muscles between the pelvis and ribcage, including the abs, diaphragm, and obliques, while engaging the upper and lower body muscles for a comprehensive workout. They are a good tool to target endurance, coordination, and calorie burn, making them an effective exercise for overall fitness and core strength.\n\n##### Exercise 2: Russian Twists\n**Description:** Sit on the floor with your knees bent and feet lifted off the ground. Hold a weighted medicine ball or dumbbell with both hands and lean back slightly to engage your core.\n\n**Technique:** Twist your torso to one side, bringing the weight beside your hip. Keep your core engaged and control the movement. Return to the center and twist to the opposite side.\n\n**Benefits:** Russian twsts targets the oblique muscles on the sides of your abdomen, which can improve rotational strength and stability. Adding weight increases the intensity, challenging your core muscles further. Performing Russian twists with lifted feet requires additional core engagement as you work on increasing stability.\n\n##### Exercise 3: Bicycle Crunches\n**Description:** Start by lying on your back with your hands behind your head, legs lifted, and knees bent at a 90-degree angle. Keep your elbows broad to avoid straining your neck.\n\n**Technique:** Engage your abdominal muscles to lift your shoulders off the floor while rotating your torso. Bring your right elbow towards your left knee while straightening your right leg. At the same time, bend your left knee and bring your left elbow towards your right knee, creating a cycling motion with your legs.\n\n**Benefits:** Bicycle crunches target the diaphragm ribcage, pelvis, and oblique muscles. The alternating motion engages the core, providing a challenging workout that can improve core strength, stability, and endurance. This exercise strengthens the abdominal muscles while enhancing core and hip flexibility and coordination.\n\n##### Exercise 4: Frankenstein\n**Description:** Begin standing tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height.\n\n**Technique:** Lift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement.\n\n**Benefits:** Frankenstein walks are excellent for targeting the lower abs and improving core strength. You engage the lower abdominals and hip flexors by lifting your legs straight up while challenging your balance and coordination. Walking across the floor with alternating legs adds a dynamic element to the exercise, enhancing cardiovascular endurance and muscle activation throughout the core and lower body.\n\n##### Exercise 5: Plank Variations\n**Description:** Begin in a plank position on your hands or forearms, with your body forming a straight line from head to heels.\n\n**Technique:** Engage your deep core by pulling your belly button towards your spine and squeezing your glutes. Hold the position for a set time or perform dynamic movements like shoulder taps or leg lifts.\n\n**Benefits:** Plank variations not only target the core but also engage the pelvis, ribcage, glutes, and obliques. Planks are a great tool to build endurance in the core muscles as well as provide focus on overall stability and posture control.\n\n##### Exercise 6: Leg Raises\n**Description:** Lie on your back with your legs extended. Lift both legs towards the ceiling while pressing your lower back into the mat.\n\n**Technique:** Engage your deep core to control the movement and prevent your lower back from arching. Slowly lower your legs back to the starting position without touching the floor.\n\n**Benefits:** Leg raises target the lower abdomen, which can strengthen the pelvic floor, and improving hip flexibility.\n\n#### How Often Should I Do Deep Core Exercises?\nWhile the frequency of deep core exercises depends on individual fitness levels, goals, and overall workout routines, [beginners](https:\/\/www.planetfitness.com\/blog\/articles\/ab-workouts-for-beginners) should start with no more than 2 to 3 weekly sessions to allow adequate recovery.\n\nAs you increase strength and perfect technique, advanced gym-goers may incorporate deep core exercises into daily workouts or as part of a comprehensive strength training regimen. Integrating these exercises with [cardio & strength workouts](https:\/\/www.planetfitness.com\/blog\/articles\/best-cardio-workouts-for-beginners) and flexibility training promotes a well-round approach to overall fitness with the [added benefits of core strength and stability](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751).\n\n**Get started now for free on the** [**PF App**](https:\/\/www.planetfitness.com\/mobileapp) **and discover a variety of core workouts tailored to your fitness goals.**\n\n[Read More](https:\/\/www.planetfitness.com\/blog\/articles\/deep-core-exercises)","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

1 day ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.1 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.planetfitness.com/blog/articles/beginner-workout-plan-your-first-week-gym
Last Crawled	2026-04-16 10:01:17 (1 day ago)
First Indexed	2025-05-09 19:34:54 (11 months ago)
HTTP Status Code	200
Meta Title	A Beginner Workout Plan for Your First Week in the Gym
Meta Description	New to the gym and need a beginner workout plan? Check out this beginner gym workout to include in your gym workout routine your first week at the gym.
Meta Canonical	null
Boilerpipe Text	Share OK, so you've decided to start working out, signed up at a fitness club, and packed your gym bag . That's awesome! Wondering what's next ? It's time to create a beginner workout plan to boost your confidence and prepare you for your first few gym visits. While there's no set number of hours you need to work out each week, scheduling extra time in the gym to learn where the different pieces of equipment are — and how to use them — can save you valuable time once you're there. This guide will outline the benefits of starting a regular gym routine, invaluable tips for beginners at the gym, and three great beginner workouts for anyone who can carve out a few half-hour gym visits each week. Being new to the gym doesn't have to be intimidating and confusing. Use this beginner workout plan to get started on your fitness journey! Plus, find a PF club near you for support and expert guidance when needed. Benefits of a Beginner Workout Plan A workout routine for beginners, like the Couch to Gym Progressive Series available in the PF App , is a carefully structured program designed to ease you into fitness. Gradually increasing the intensity and complexity of exercises can help your body adapt to a new gym routine. Planning ahead, pacing yourself, and progressing your workout over time can have many benefits for beginners, such as: Solid Core Foundation. Initiating your fitness journey with a well-structured plan strengthens your core muscles, setting the stage for overall strength and stability. Elevated Energy Levels. Engaging in regular physical activity infuses your day with renewed vitality and vigor, transforming your daily life into a dynamic adventure. Enhanced Flexibility and Mobility. Integrated stretching and mobility exercises enhance flexibility , helping you easily navigate daily tasks while reducing the risk of injuries. Revitalized Posture. By targeting core and back muscles, a beginner workout plan promotes improved posture – an invaluable asset for both the gym and everyday life. Expert Tips for Beginners at the Gym Starting a fitness journey as a beginner is a transformative step towards a healthier, stronger you. Having the right mindset and strategies can significantly impact your success. Here are some valuable tips to get you started: Start Slowly. Don't try to do too much too soon. If you're new to working out, start with a few days a week and gradually increase the frequency and intensity of your workouts as you get stronger. Listen to Your Body. If you're feeling pain, stop and rest. Don't push yourself too hard, especially in the beginning. Find a Workout Buddy. Working out with a friend can help you stay motivated and accountable. Bonus for PF Black Card® Members : you can bring a guest with you every visit! Make it Fun. You're less likely to stick with your workouts if you're not enjoying them. Find activities that you enjoy and that challenge you. As you embark on your fitness journey, remember that every step is a commitment to yourself. You can make meaningful progress by starting slowly, listening to your body, finding a workout buddy, and infusing fun into your fitness routine. By putting yourself first, you can overcome challenges and confidently embrace your journey, creating a healthy, strong, and vibrant you! The Importance of a Dynamic Warm-Up Before you begin exercising, dedicating time to a dynamic warm-up is pivotal, especially when you're a beginner at the gym. Begin with a brisk 5-minute walk, allowing your muscles to gradually wake up. Follow up with leg swings that increase blood flow and improve flexibility. Ankle rotations further prepare your lower body, ensuring your joints are primed for action. Exercise Types to Include in a Beginner Workout Plan A well-rounded beginner workout plan should include a variety of exercises that target all the major muscle groups. This will help you build strength, endurance, and flexibility. Strength Training: Strength training exercises help build muscle and bone mass. Some good strength training exercises for beginners include: Squats Lunges Push-ups Pull-ups Planks Crunches Leg raises Cardio: Cardio exercises help to improve cardiovascular health and burn calories. Some good cardio exercises for beginners include: Walking Jogging Running Biking Swimming Jumping rope Hiking Stretching & Mobility: Stretching and mobility exercises help to improve flexibility and range of motion. They are also important for preventing injuries. Some good stretching and mobility exercises for beginners include: Dynamic stretches Static stretches Foam rolling It is important to include a variety of exercise types in your workout plan to get the most benefits. You should also start with low weights and high reps when strength training, gradually increasing the weight and intensity as you get stronger. And don't forget to warm up and cool down before and after your workouts to prevent injuries. Your Beginner Workout Plan Now you understand the high-level basics of creating a gym routine for beginners, here’s our favorite combination of all you’ll need to succeed. Remember, it's a good idea to try and make it into the gym a few days a week, if possible. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine. And don’t forget to warm up your muscles before you begin and cool down your muscles immediately following your workout. This can be as simple as walking for three to five minutes on the treadmill. After you've warmed up, here are some exercises you can tackle during your first three visits to the gym. WORKOUT 1: CARDIO To begin, choose a cardio machine (like the treadmill or the elliptical ) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start slowly and gradually adjust the incline, resistance, or speed if you can handle more. Cardio machines, like bikes and stair climbers , provide a manageable workout for new gym users, allowing them to push their limits without feeling breathless or uncomfortable. This simple approach is an easy way to create a cardio routine and get used to the gym environment. WORKOUT 2: A LOWER BODY GYM ROUTINE FOR BEGINNERS Ready to channel your determination into sculpting a powerful lower body? This comprehensive lower body workout plan targets key muscle groups such as your quadriceps, hamstrings, glutes, and calves. By embracing this routine, you're embarking on a journey to redefine your strength and boost your overall fitness. Aim to complete three sets of 10–20 repetitions for each exercise below during your second visit to the gym. Box Squat. The box squat is one of the most impactful foundational exercises for your lower body. To do a squat, bend your knees and envision lowering your body to a bench or box beneath you. Controlled movement is key; each descent and ascent should be deliberate and controlled. This exercise focuses on engaging your core muscles, promoting stability and balance. Pay keen attention to your knees, ensuring they align harmoniously with your toes, guarding against undue stress on your joints. Stationary Lunges. Stationary lunges isolate muscle groups for targeted strength building. Begin by stepping forward into a lunge position, allowing both knees to bend as you lower your body. The controlled descent is as important as the ascent, so take your time to find your rhythm. As you lower your back knee toward the ground, focus on your core engagement, which contributes to overall stability. With an upright chest, you are poised to maximize the benefits of this exercise for your lower body. Calf Raises. As you stand with your feet hip-width apart, embark on the journey to empower your calves. Rising onto your toes is a simple yet impactful movement that targets the calf muscles effectively. Hold this position for a moment, feeling the stretch before gradually lowering your heels back to the ground. This seemingly straightforward exercise contributes significantly to your lower body strength and endurance. Glute Bridge. The glute bridge is a cornerstone exercise that directly engages your gluteal muscles. Begin by lying on your back, knees bent, and feet planted firmly on the floor. Initiate the movement by squeezing your glutes and lifting your hips off the ground. The bridge position is a testament to your lower body strength. Controlled movement is pivotal here as well; the ascent should be powered by your glutes, not your lower back. Lower your hips back down to the ground, completing one repetition. This exercise lays the foundation for a strong lower body, enhancing your overall functional strength. As you become familiar with this beginner gym workout, your quadriceps, hamstrings, glutes, and calves will cultivate strength over time. By embracing these exercises and incorporating them into your fitness regimen, you're building muscle and embarking on a path toward holistic well-being. WORKOUT 3: UPPER BODY To keep things balanced, you'll want to show some love to the muscle groups in your upper body. Complete three rounds of the exercises below on your third visit. Lat Pulldown The lat pulldown machine is a powerful tool for strengthening your back and shoulder. Safely Mastering the Lat Pulldown: Adjust the seat height to accommodate your thighs beneath the support pads. Sit on the seat, ensuring your thighs are supported. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width. Pull the bar down until it reaches chin level, engaging your back muscles. Slowly release the bar, returning to the starting position. Prioritize controlled movements and proper form. High Plank Though seemingly simple, planks are essential for core stability and spinal protection. Begin in a tabletop position, engaging your core muscles. Lower onto your elbows, ensuring they're slightly wider than shoulder-width. Extend your legs behind you, resting on your forearms and toes. Maintain a straight line from head to heels, focusing on a strong core. Breathe deeply and exhale slowly through closed teeth, enhancing core engagement. Dumbbell Chest Press Grab a set of dumbbells that you can lift without straining your muscles. Lie down on a flat bench while holding a dumbbell in each hand. Your upper arm and forearm should create a 90-degree angle. Extend your elbows away from your ribcage so they align with your shoulders. Rotate your wrists so your palms face forward (away from your face). Use your chest muscles to push the dumbbells upward, exhaling as you go. When your arms are fully extended, take a moment and tighten the muscles in your chest. Hold this position before slowly lowering the dumbbells. Aim to make lowering the weights take longer than lifting them. This is one repetition! If you're feeling up for it, you can also choose among these basic shoulder and arm exercises for beginners and incorporate a different one into your routine each week. Building On Your Success During your first few gym visits , simply focus on getting acquainted with the equipment and figuring out a cadence that works for you. At Planet Fitness, members can take advantage of the PE@PF program, which offers an orientation of the gym with a certified fitness trainer who can provide instruction for all cardio and strength machines. This amenity is included in the cost of all memberships and offers a great opportunity to become familiar with the equipment, ask the trainer questions, and get helpful advice for developing the best beginner workout plan for you. Remember, getting to the gym is a huge step in the right direction and should be celebrated! Reward yourself for a job well done. Confidence builds over time , and everyone has to start somewhere! Or get started now for free on the PF App . Amenities and Perks subject to availability and restrictions. See home club for details. Related Topics Related Articles Workout Guidance Education & Tips How to Use an Elliptical Machine: A Complete Guide Looking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more! A titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is, its benefits , different types of elliptical workouts, and how to use the machine effectively. Let’s get rolling! What is an Elliptical Machine? The elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout. Elliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, elliptically —think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running. Elliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat and build endurance. 5 Key Benefits of Elliptical Workouts Low-Impact Exercise. If you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running. Full-Body Workout. While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance. Calorie Burning and Weight Loss. Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss. Cardiovascular Health. Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we heart the elliptical! Versatility and Convenience. Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at your local PF club make the elliptical a great option to add to your fitness routine. Different Types of Elliptical Workouts Steady-State Cardio Steady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes. High-Intensity Interval Training (HIIT) HIIT is a popular workout method that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time. Incline Workouts Some elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout. Resistance Training Ellipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body. Cross-Training Programs Some elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting. How to Use the Elliptical Machine: Tips and Tricks To get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some interval training . You can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity. The Proper Form and Technique on the Elliptical Maintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue. How to Stay Safe on the Elliptical Machine Warming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so spend at least 5–10 minutes at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down. As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician. And don't forget: drink water before, during, and after your session to keep yourself hydrated. A Beginner Elliptical Workout to Get You Started For beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started: Warm-Up Routine Five minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury. Main Workout Session Phase 1: Moderate Intensity (5 minutes). Increase the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body. Phase 2: High Intensity (3 minutes). Boost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase. Phase 3: Recovery (2 minutes). Lower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving. Repeat Cycle. Repeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes. Cool-Down Exercises Five final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back. Progress Tracking Tips Record your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness. Starting Your Elliptical Exercise Routine Using an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or looking to shake up your exercise routine , incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this! Ready to start your elliptical journey? Get started now for free on the PF App , or find a club near you for in-person support and expert guidance when needed! Read More Education & Tips Workout Guidance What is Pilates? A Guide to Adding Pilates Into Your Workout Routine What do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone! But Pilates has a pretty interesting origin story. During World War I, Joseph Pilates , a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine. Since those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023, almost 12 million people in the United States engaged in Pilates training, which was the highest number of annual participants since 2010. It’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine! What Is Pilates? Sure, it’s popular, but what IS Pilates? Pilates is a collection of low-impact exercises designed to strengthen the core muscles, improve flexibility, and improve posture . More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started. Beyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety. Is Pilates Strength Training? Many people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a form of strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting. Benefits of Pilates Exercises Consistent Pilates workouts that work your core have all the benefits: an increase in mobility, balance, mental wellness, and leg strength. Over time, you can also expect to enjoy other juicy benefits like: Improved Posture: A strong core helps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains. Enhanced Daily Activities: A strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small. Better Balance and Coordination: Core strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important. Sounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout! Should You Add Pilates to Your Workout Routine? Absolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness: Why Pilates is Beneficial to Add to Weightlifting Imagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely. Here's how these two exercise methods work together beautifully: Range of Motion: Pilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a broader range of motion during weightlifting, which helps you maintain good form as you progress to lifting heavier weights. Stability: A strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances. Mind-Muscle Connection: Pilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training. Why Pilates is Beneficial to Add to Cardio Workouts While Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits. Studies show that Pilates and cardio workouts can: Elevate Heart Rate: Many Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring. Boost Endurance: Research suggests that Pilates can improve your VO 2 max . But what does that even mean? This measures your body's ability to use oxygen. By improving your VO 2 max through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise. Offer a Low-Impact Option: Unlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury. Mixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health. How to Add Pilates to Your Workout Routine By now, you’re probably itching to add Pilates to your workout routine. We don't blame you! Let’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement. How to Use Gym Equipment for Pilates-Based Movement You can incorporate core-strengthening, mobility-boosting moves at your local Planet Fitness , using some of the equipment you already know and love. Hand Weights: Ditch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged. Kettlebell: This versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest. The Humble Mat: Don't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility. The Almost-Reformer: No access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows. Remember, focus on the foundation like body control and proper breathing for that true Pilates workout experience. How to Do Pilates at Home If you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts, like the free Pilates routines on the PF App . We can help set you on your way to experience the benefits Pilates has to offer. The Takeaway: Embrace the Power of Pilates The transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices. Pilates enhances body awareness, increases mobility , reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out the PF App ! Read More Workout Guidance 6 Deep Core Exercises to Build Core Muscle Strength Core muscles are—you guessed it—a core part of daily life and movement, as they support activities like standing up, walking, gardening, and carrying groceries. That's why it's abs-olutely a good idea to show your core some love. The best part? The benefits of a strong core go beyond just your midsection and offer more support throughout your entire body. Focusing on strengthening your core can lead to better posture, balance, and stability . S-core! Incorporating exercises that target the core, such as planks, crunches, and leg raises, can level up your overall fitness and well-being. And deep core workouts, in particular, are what can help you focus on flexibility and endurance. Deep core exercises aren’t just about building ab muscles ; their benefits go much, well, deeper! They're a great tool to build strength beyond the surface level. If you haven't heard of deep core workouts before, not to worry. We'll explore more about what the deep core is, and how to incorporate these exercises into your workout plan. What is the Deep Core? The deep core consists of several important muscles beneath the aesthetic "six-pack" ab muscles, including muscles in the midsection, pelvic floor, and diaphragm. Each core muscle plays a role in supporting the spine, pelvis, and internal organs. Think of the abdomen as a natural corset or back brace, providing compression and stability. Meanwhile, the muscles that support the spine help maintain proper posture and prevent excessive spinal movement. Pelvic floor muscles support organs in the pelvis, contributing to bladder control and other vital roles in core stability. The diaphragm, as the primary muscle involved in breathing, also aids in core stabilization during movement so you can continue to breathe deeply while working the body hard. These are the muscles of the deep core. How Do Exercises Target Deep Core Muscles? Deep core exercises differ from traditional abdominal exercises, focusing on engaging deeper muscles rather than the exterior ones. Isometric contractions —a.k.a. when muscles are engaged but without additional movement—effectively activate deep core muscles. Think of exercises like planks or glute bridges. Using additional functional accessories like stability balls or balance boards, can take your stability training to the next level by challenging core strength and coordination. These exercises often require maintaining a neutral spine and engaging the core without relying on external resistance, which helps ensure proper alignment and minimize strain on the lower back. By engaging the core without external resistance like weights, you can focus on activating and stabilizing your core muscles, which support the body during dynamic movements and everyday activities. This approach strengthens the core and improves overall body awareness and functional fitness, promoting a well-rounded approach to long-term health. But it's not just about the workout moves! Incorporating specific breathing techniques , such as diaphragmatic breathing or "belly breathing," can help unlock deep core activation. What is the Difference Between Deep Core Exercises and Ab Exercises? While deep core and abdominal exercises target the core area, they serve slightly different purposes. Abdominal exercises primarily focus on muscles like the abdomen and obliques. Regular ab workouts involve flexing the spine or twisting movements to develop aesthetic muscle definition. Deep core exercises are functional movements that aim to enhance stability, balance, and overall core strength by targeting deeper muscles such as stabilizers for the spine and abdomen beneath the surface. This approach benefits athletes, individuals recovering from injuries, as well as those new to working out, who are seeking to enhance their overall health and wellness . Deep Core Exercise Benefits The benefits of deep core exercises, over an extended period, include: Enhanced posture and balance Strengthened stability to prevent falls or injuries Support for the pelvis and internal organs Contribute to overall physical fitness Intra-abdominal pressure regulation, which can aid in digestion All these benefits combine into the longevity of movement through everyday life—walking, running, daily tasks, or sports that require dynamic movement and coordination. Do Deep Core Exercises Work? Whether you're an expert or new to fitness, deep core workouts can be a great addition to your fitness routine if you're interested in building endurance, athletic performance, and functional fitness . The effectiveness of deep core exercises can improve muscle performance depending on the person, the type of workouts, and how often they perform specific exercises. 6 Deep Core Exercises to Incorporate Into Your Workouts Unlike superficial abdominal exercises that target the outer muscles, deep core exercises focus on the inner core muscles, including the abdomen, diaphragm, pelvic floor, and obliques. Here are six deep core exercises you can easily incorporate into your workouts to build a stronger, more resilient core . (Need even more inspo? Check out our favorite core workouts in the free PF App .) Exercise 1: Mountain Climbers Description: Begin in a plank position with your hands shoulder-width apart, ensuring your body forms straight from head to heels. Technique: Engage your core by drawing your navel toward your spine and lift your right foot off the floor, driving your right knee toward your chest. Quickly switch legs, bringing the left knee toward the chest while extending the right leg back. Continue alternating legs in a dynamic, running-like motion while maintaining a solid plank position. Benefits: Mountain climbers target muscles between the pelvis and ribcage, including the abs, diaphragm, and obliques, while engaging the upper and lower body muscles for a comprehensive workout. They are a good tool to target endurance, coordination, and calorie burn, making them an effective exercise for overall fitness and core strength. Exercise 2: Russian Twists Description: Sit on the floor with your knees bent and feet lifted off the ground. Hold a weighted medicine ball or dumbbell with both hands and lean back slightly to engage your core. Technique: Twist your torso to one side, bringing the weight beside your hip. Keep your core engaged and control the movement. Return to the center and twist to the opposite side. Benefits: Russian twsts targets the oblique muscles on the sides of your abdomen, which can improve rotational strength and stability. Adding weight increases the intensity, challenging your core muscles further. Performing Russian twists with lifted feet requires additional core engagement as you work on increasing stability. Exercise 3: Bicycle Crunches Description: Start by lying on your back with your hands behind your head, legs lifted, and knees bent at a 90-degree angle. Keep your elbows broad to avoid straining your neck. Technique: Engage your abdominal muscles to lift your shoulders off the floor while rotating your torso. Bring your right elbow towards your left knee while straightening your right leg. At the same time, bend your left knee and bring your left elbow towards your right knee, creating a cycling motion with your legs. Benefits: Bicycle crunches target the diaphragm ribcage, pelvis, and oblique muscles. The alternating motion engages the core, providing a challenging workout that can improve core strength, stability, and endurance. This exercise strengthens the abdominal muscles while enhancing core and hip flexibility and coordination. Exercise 4: Frankenstein Description: Begin standing tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height. Technique: Lift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement. Benefits: Frankenstein walks are excellent for targeting the lower abs and improving core strength. You engage the lower abdominals and hip flexors by lifting your legs straight up while challenging your balance and coordination. Walking across the floor with alternating legs adds a dynamic element to the exercise, enhancing cardiovascular endurance and muscle activation throughout the core and lower body. Exercise 5: Plank Variations Description: Begin in a plank position on your hands or forearms, with your body forming a straight line from head to heels. Technique: Engage your deep core by pulling your belly button towards your spine and squeezing your glutes. Hold the position for a set time or perform dynamic movements like shoulder taps or leg lifts. Benefits: Plank variations not only target the core but also engage the pelvis, ribcage, glutes, and obliques. Planks are a great tool to build endurance in the core muscles as well as provide focus on overall stability and posture control. Exercise 6: Leg Raises Description: Lie on your back with your legs extended. Lift both legs towards the ceiling while pressing your lower back into the mat. Technique: Engage your deep core to control the movement and prevent your lower back from arching. Slowly lower your legs back to the starting position without touching the floor. Benefits: Leg raises target the lower abdomen, which can strengthen the pelvic floor, and improving hip flexibility. How Often Should I Do Deep Core Exercises? While the frequency of deep core exercises depends on individual fitness levels, goals, and overall workout routines, beginners should start with no more than 2 to 3 weekly sessions to allow adequate recovery. As you increase strength and perfect technique, advanced gym-goers may incorporate deep core exercises into daily workouts or as part of a comprehensive strength training regimen. Integrating these exercises with cardio & strength workouts and flexibility training promotes a well-round approach to overall fitness with the added benefits of core strength and stability . Get started now for free on the PF App and discover a variety of core workouts tailored to your fitness goals. Read More
Markdown	[![Planet Fitness home page](https://www.planetfitness.com/remix/images/icons/Logo-Primary.svg)](https://www.planetfitness.com/) [Memberships](https://www.planetfitness.com/gym-memberships) Why PF ![Chevron icon](https://www.planetfitness.com/remix/images/icons/Chevron.svg) Work Out With Us ![Chevron icon](https://www.planetfitness.com/remix/images/icons/Chevron.svg) [PF Store](https://shop.planetfitness.com/) ![US (English)](https://www.planetfitness.com/remix/images/svg-flags/us.svg)EnglishSelect a Region: ![Chevron icon](https://www.planetfitness.com/remix/images/icons/Chevron.svg) [My Account](https://www.planetfitness.com/login) [Join Now](https://www.planetfitness.com/gyms) ![Open Hamburger menu](https://www.planetfitness.com/remix/images/icons/Hamburger.svg) [![Planet Fitness home page](https://www.planetfitness.com/remix/images/icons/Logo-Primary.svg)](https://www.planetfitness.com/) ![Close Hamburger menu](https://www.planetfitness.com/remix/images/icons/CloseFlyoutMenu.svg) [Memberships![Chevron icon](https://www.planetfitness.com/remix/images/icons/Chevron.svg)](https://www.planetfitness.com/gym-memberships) Why PF ![Chevron icon](https://www.planetfitness.com/remix/images/icons/Chevron.svg) - [Why Planet Fitness](https://www.planetfitness.com/about-planet-fitness/why-planet-fitness) - [About Planet Fitness](https://www.planetfitness.com/about-planet-fitness) - [PF Purpose](https://www.planetfitness.com/pf-purpose) - [Member Perks](https://www.planetfitness.com/my-account/perks) Work Out With Us ![Chevron icon](https://www.planetfitness.com/remix/images/icons/Chevron.svg) - [Our Clubs](https://www.planetfitness.com/our-clubs) - [PF App](https://www.planetfitness.com/mobileapp) - [Blog](https://www.planetfitness.com/blog) [PF Store![External link icon](https://www.planetfitness.com/remix/images/icons/ExternalLink.svg)](https://shop.planetfitness.com/) ![US (English)](https://www.planetfitness.com/remix/images/svg-flags/us.svg)Region:US (English)Select a Region: ![Chevron icon](https://www.planetfitness.com/remix/images/icons/Chevron.svg) - [![US (English)](https://www.planetfitness.com/remix/images/svg-flags/us.svg)US (English)](https://www.planetfitness.com:/blog/articles/beginner-workout-plan-your-first-week-gym) - [![US (Spanish)](https://www.planetfitness.com/remix/images/svg-flags/us.svg)US (Spanish)](https://www.planetfitness.com:/es/blog/articles/beginner-workout-plan-your-first-week-gym) - [![Canada (English)](https://www.planetfitness.com/remix/images/svg-flags/ca.svg)Canada (English)](https://www.planetfitness.ca:/blog/articles/beginner-workout-plan-your-first-week-gym) - [![Panama (Spanish)](https://www.planetfitness.com/remix/images/svg-flags/pa.svg)Panama (Spanish)](https://www.planetfitness.pa/) - [![Mexico (Spanish)](https://www.planetfitness.com/remix/images/svg-flags/me.svg)Mexico (Spanish)](https://www.planetfitness.mx/) - [![Australia (English)](https://www.planetfitness.com/remix/images/svg-flags/au.svg)Australia (English)](https://planetfitnessaustralia.com.au/) - [![Spain (Spanish)](https://www.planetfitness.com/remix/images/svg-flags/es.svg)Spain (Spanish)](https://www.planetfitness.es/) [![Sign in icon](https://www.planetfitness.com/remix/images/icons/SignIn.svg)My Account](https://www.planetfitness.com/login)[![Circled question icon](https://www.planetfitness.com/remix/images/icons/CircledQuestion.svg)Need Help?](https://www.planetfitness.com/about-planet-fitness/customer-service) 1. [Home](https://www.planetfitness.com/) 2. [Blog](https://www.planetfitness.com/blog) 3. Article # A Beginner Workout Plan for Your First Week in the Gym * Share Copied\! * OK, so you've decided to start working out, signed up at a fitness club, and [packed your gym bag](https://www.planetfitness.com/community/articles/what-to-bring-to-the-gym). That's awesome! Wondering what's next? It's time to create a beginner workout plan to boost your confidence and prepare you for your first few gym visits. While there's no set number of hours you need to work out each week, scheduling extra time in the gym to learn where the different pieces of equipment are — and how to use them — can save you valuable time once you're there. This guide will outline the benefits of starting a regular gym routine, invaluable tips for beginners at the gym, and three great beginner workouts for anyone who can carve out a few half-hour gym visits each week. Being new to the gym doesn't have to be intimidating and confusing. Use this beginner workout plan to get started on your fitness journey! Plus, [find a PF club near you](https://www.planetfitness.com/gyms/) for support and expert guidance when needed. #### Benefits of a Beginner Workout Plan A workout routine for beginners, like the Couch to Gym Progressive Series available [in the PF App](https://www.planetfitness.com/mobileapp), is a carefully structured program designed to ease you into fitness. Gradually increasing the intensity and complexity of exercises can help your body adapt to a new gym routine. Planning ahead, pacing yourself, and progressing your workout over time can have many benefits for beginners, such as: - Solid Core Foundation. Initiating your fitness journey with a well-structured plan strengthens your core muscles, setting the stage for overall strength and stability. - Elevated Energy Levels. Engaging in regular physical activity infuses your day with renewed vitality and vigor, transforming your daily life into a dynamic adventure. - Enhanced Flexibility and Mobility. Integrated stretching and [mobility exercises enhance flexibility](https://www.planetfitness.com/community/articles/mobility-exercises), helping you easily navigate daily tasks while reducing the risk of injuries. - Revitalized Posture. By targeting core and back muscles, a beginner workout plan promotes improved posture – an invaluable asset for both the gym and everyday life. ![Play video: Couch to Gym Progressive Series Intro](https://www.planetfitness.com/remix/images/icons/Play.svg) #### Expert Tips for Beginners at the Gym Starting a fitness journey as a beginner is a transformative step towards a healthier, stronger you. Having the right mindset and strategies can significantly impact your success. Here are some valuable tips to get you started: - Start Slowly. Don't try to do too much too soon. If you're new to working out, start with a few days a week and gradually increase the frequency and intensity of your workouts as you get stronger. - Listen to Your Body. If you're feeling pain, stop and rest. Don't push yourself too hard, especially in the beginning. - Find a Workout Buddy. [Working out with a friend](https://www.planetfitness.com/community/articles/partner-workouts-gym-buddy) can help you stay motivated and accountable. Bonus for [PF Black Card® Members](https://www.planetfitness.com/pfblackcard): you can bring a guest with you every visit\! - Make it Fun. You're less likely to stick with your workouts if you're not enjoying them. Find activities that you enjoy and that challenge you. As you embark on your fitness journey, remember that every step is a commitment to yourself. You can make meaningful progress by starting slowly, listening to your body, finding a workout buddy, and infusing fun into your fitness routine. By putting yourself first, you can overcome challenges and confidently embrace your journey, creating a healthy, strong, and vibrant you\! ##### The Importance of a Dynamic Warm-Up Before you begin exercising, dedicating time to a [dynamic warm-up](https://www.planetfitness.com/community/articles/seeking-some-good-warm-stretches-look-no-further) is pivotal, especially when you're a beginner at the gym. Begin with a brisk 5-minute walk, allowing your muscles to gradually wake up. Follow up with leg swings that increase blood flow and improve flexibility. Ankle rotations further prepare your lower body, ensuring your joints are primed for action. #### Exercise Types to Include in a Beginner Workout Plan A well-rounded beginner workout plan should include a variety of exercises that target all the major muscle groups. This will help you build strength, endurance, and flexibility. Strength Training: Strength training exercises help build muscle and bone mass. Some good strength training exercises for beginners include: - Squats - Lunges - Push-ups - Pull-ups - Planks - Crunches - Leg raises Cardio: Cardio exercises help to improve cardiovascular health and burn calories. Some good cardio exercises for beginners include: - [Walking](https://www.planetfitness.com/community/articles/is-walking-good-exercise) - Jogging - Running - Biking - Swimming - Jumping rope - Hiking Stretching & Mobility: Stretching and mobility exercises help to improve flexibility and range of motion. They are also important for preventing injuries. Some good stretching and mobility exercises for beginners include: - Dynamic stretches - Static stretches - Foam rolling It is important to include a variety of exercise types in your workout plan to get the most benefits. You should also start with low weights and high reps when strength training, gradually increasing the weight and intensity as you get stronger. And don't forget to warm up and cool down before and after your workouts to prevent injuries. #### Your Beginner Workout Plan Now you understand the high-level basics of creating a gym routine for beginners, here’s our favorite combination of all you’ll need to succeed. Remember, it's a good idea to try and make it into the gym a few days a week, if possible. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine. And don’t forget to warm up your muscles before you begin and cool down your muscles immediately following your workout. This can be as simple as walking for three to five minutes on the treadmill. After you've warmed up, here are some exercises you can tackle during your first three visits to the gym. ##### WORKOUT 1: CARDIO To begin, choose a cardio machine (like [the treadmill](https://vimeo.com/788438815/) or the [elliptical](https://vimeo.com/788439266/)) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start slowly and gradually adjust the incline, resistance, or speed if you can handle more. Cardio machines, like [bikes](https://vimeo.com/788439510/) and [stair climbers](https://vimeo.com/788439043/), provide a manageable workout for new gym users, allowing them to push their limits without feeling breathless or uncomfortable. This simple approach is an easy way to [create a cardio routine](https://vimeo.com/788438764) and get used to the gym environment. ##### WORKOUT 2: A LOWER BODY GYM ROUTINE FOR BEGINNERS Ready to channel your determination into sculpting a powerful lower body? This comprehensive [lower body workout plan](https://www.planetfitness.com/community/articles/beginner-lower-body-workout-youve-been-looking) targets key muscle groups such as your quadriceps, hamstrings, glutes, and calves. By embracing this routine, you're embarking on a journey to redefine your strength and boost your overall fitness. Aim to complete three sets of 10–20 repetitions for each exercise below during your second visit to the gym. - Box Squat. The box squat is one of the most impactful foundational exercises for your lower body. To do a squat, bend your knees and envision lowering your body to a bench or box beneath you. Controlled movement is key; each descent and ascent should be deliberate and controlled. This exercise focuses on engaging your core muscles, promoting stability and balance. Pay keen attention to your knees, ensuring they align harmoniously with your toes, guarding against undue stress on your joints. - Stationary Lunges. Stationary lunges isolate muscle groups for targeted strength building. Begin by stepping forward into a lunge position, allowing both knees to bend as you lower your body. The controlled descent is as important as the ascent, so take your time to find your rhythm. As you lower your back knee toward the ground, focus on your core engagement, which contributes to overall stability. With an upright chest, you are poised to maximize the benefits of this exercise for your lower body. - Calf Raises. As you stand with your feet hip-width apart, embark on the journey to empower your calves. Rising onto your toes is a simple yet impactful movement that targets the calf muscles effectively. Hold this position for a moment, feeling the stretch before gradually lowering your heels back to the ground. This seemingly straightforward exercise contributes significantly to your lower body strength and endurance. - Glute Bridge. The glute bridge is a cornerstone exercise that directly engages your gluteal muscles. Begin by lying on your back, knees bent, and feet planted firmly on the floor. Initiate the movement by squeezing your glutes and lifting your hips off the ground. The bridge position is a testament to your lower body strength. Controlled movement is pivotal here as well; the ascent should be powered by your glutes, not your lower back. Lower your hips back down to the ground, completing one repetition. This exercise lays the foundation for a strong lower body, enhancing your overall functional strength. As you become familiar with this beginner gym workout, your quadriceps, hamstrings, glutes, and calves will cultivate strength over time. By embracing these exercises and incorporating them into your fitness regimen, you're building muscle and embarking on a path toward holistic well-being. ##### WORKOUT 3: UPPER BODY To keep things balanced, you'll want to show some love to the muscle groups in your upper body. Complete three rounds of the exercises below on your third visit. ##### [Lat Pulldown](https://www.planetfitness.com/community/articles/gym-equipment-101-how-do-lat-pulldown) The lat pulldown machine is a powerful tool for strengthening your back and shoulder. Safely Mastering the Lat Pulldown: - Adjust the seat height to accommodate your thighs beneath the support pads. - Sit on the seat, ensuring your thighs are supported. - Grasp the bar with an overhand grip, hands slightly wider than shoulder-width. - Pull the bar down until it reaches chin level, engaging your back muscles. - Slowly release the bar, returning to the starting position. - Prioritize controlled movements and proper form. ##### [High Plank](https://www.planetfitness.com/community/articles/how-do-plank-correctly-and-effectively) Though seemingly simple, planks are essential for core stability and spinal protection. - Begin in a tabletop position, engaging your core muscles. - Lower onto your elbows, ensuring they're slightly wider than shoulder-width. - Extend your legs behind you, resting on your forearms and toes. - Maintain a straight line from head to heels, focusing on a strong core. - Breathe deeply and exhale slowly through closed teeth, enhancing core engagement. ##### Dumbbell Chest Press Grab a set of dumbbells that you can lift without straining your muscles. Lie down on a flat bench while holding a dumbbell in each hand. Your upper arm and forearm should create a 90-degree angle. Extend your elbows away from your ribcage so they align with your shoulders. Rotate your wrists so your palms face forward (away from your face). Use your chest muscles to push the dumbbells upward, exhaling as you go. When your arms are fully extended, take a moment and tighten the muscles in your chest. Hold this position before slowly lowering the dumbbells. Aim to make lowering the weights take longer than lifting them. This is one repetition\! If you're feeling up for it, you can also choose among these [basic shoulder](https://www.planetfitness.com/community/articles/3-basic-shoulder-exercises-gym) and [arm exercises for beginners](https://www.planetfitness.com/community/articles/3-go-dumbbell-arm-exercises-beginners) and incorporate a different one into your routine each week. #### Building On Your Success During your [first few gym visits](https://www.planetfitness.com/community/articles/how-start-working-out-if-youve-never-exercised-0), simply focus on getting acquainted with the equipment and figuring out a cadence that works for you. At Planet Fitness, members can take advantage of the [PE@PF](https://www.planetfitness.com/about-planet-fitness/pe-pf) program\, which offers an orientation of the gym with a certified fitness trainer who can provide instruction for all cardio and strength machines. This amenity is included in the cost of [all memberships](https://www.planetfitness.com/gym-memberships) and offers a great opportunity to become familiar with the equipment, ask the trainer questions, and get helpful advice for developing the best beginner workout plan for you. Remember, getting to the gym is a huge step* in the right direction and should be celebrated! Reward yourself for a job well done. [Confidence builds over time](https://www.planetfitness.com/community/articles/motivational-workout-quotes), and everyone has to start somewhere\! Or get started now for free on [the PF App](https://www.planetfitness.com/mobileapp). *** \Amenities and Perks subject to availability and restrictions. See home club for details.* Related Topics [Beginner Tips](https://www.planetfitness.com/blog?category=Beginner%20Tips)[Workout Guidance](https://www.planetfitness.com/blog?category=Workout%20Guidance) ## Related Articles Workout GuidanceEducation & Tips ### How to Use an Elliptical Machine: A Complete Guide Looking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more\! A titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is, [its benefits](https://www.planetfitness.com/blog/articles/3-elliptical-benefits-can-make-your-whole-body-stronger), different types of elliptical workouts, and how to use the machine effectively. Let’s get rolling\! #### What is an Elliptical Machine? The elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout. Elliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, elliptically—think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running. Elliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat and build endurance. #### 5 Key Benefits of Elliptical Workouts 1. Low-Impact Exercise. If you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running. 2. Full-Body Workout. While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance. 3. Calorie Burning and Weight Loss. Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss. 4. [Cardiovascular Health.](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541)Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we heart the elliptical\! 5. Versatility and Convenience. Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at [your local PF club](https://www.planetfitness.com/gyms) make the elliptical a great option to add to your fitness routine. #### Different Types of Elliptical Workouts ##### Steady-State Cardio Steady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes. ##### High-Intensity Interval Training (HIIT) HIIT is [a popular workout method](https://www.planetfitness.com/blog/articles/beginners-guide-high-intensity-interval-training) that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time. ##### Incline Workouts Some elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout. ##### Resistance Training Ellipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body. ##### Cross-Training Programs Some elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting. #### How to Use the Elliptical Machine: Tips and Tricks To get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some [interval training](https://www.planetfitness.com/blog/articles/high-intensity-interval-vs-sprint-interval-training). You can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity. ##### The Proper Form and Technique on the Elliptical Maintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue. ##### How to Stay Safe on the Elliptical Machine Warming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so [spend at least 5–10 minutes](https://www.planetfitness.com/blog/articles/easy-10-minute-cardio-warm) at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down. As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician. And don't forget: drink water before, during, and after your session to keep yourself hydrated. #### A Beginner Elliptical Workout to Get You Started For beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started: ##### Warm-Up Routine Five minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury. ##### Main Workout Session Phase 1: Moderate Intensity (5 minutes). Increase the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body. Phase 2: High Intensity (3 minutes). Boost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase. Phase 3: Recovery (2 minutes). Lower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving. Repeat Cycle. Repeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes. ##### Cool-Down Exercises Five final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back. #### Progress Tracking Tips Record your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness. #### Starting Your Elliptical Exercise Routine Using an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or [looking to shake up your exercise routine](https://www.planetfitness.com/blog/articles/tired-using-same-cardio-machines-gym-mix-it), incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this\! *Ready to start your elliptical journey? Get started now for free on the* [*PF App](https://www.planetfitness.com/mobileapp), or find a* [*club near you](https://www.planetfitness.com/gyms) for in-person support and expert guidance when needed\!* [Read More](https://www.planetfitness.com/blog/articles/how-to-use-an-elliptical-machine) Education & TipsWorkout Guidance ### What is Pilates? A Guide to Adding Pilates Into Your Workout Routine What do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone\! But Pilates has a pretty interesting origin story. During World War I, [Joseph Pilates](https://www.britannica.com/topic/Pilates), a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine. Since those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023, [almost 12 million people](https://www.statista.com/statistics/191616/participants-in-pilates-training-in-the-us-since-2006/) in the United States engaged in Pilates training, which was the highest number of annual participants since 2010. It’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine\! #### What Is Pilates? Sure, it’s popular, but what IS Pilates? Pilates is a collection of [low-impact exercises](https://www.planetfitness.com/blog/articles/low-impact-exercises-what-they-are-and-why-should-you-try-them) designed to [strengthen the core muscles, improve flexibility, and improve posture](https://pmc.ncbi.nlm.nih.gov/articles/PMC3666467/). More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started. Beyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety. #### Is Pilates Strength Training? Many people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a form of strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting. #### Benefits of Pilates Exercises Consistent Pilates workouts that work your core have all the benefits: an increase in mobility, balance, mental wellness, and leg strength. Over time, you can also expect to enjoy other juicy benefits like: - Improved Posture: A [strong core](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners) helps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains. - Enhanced Daily Activities: A strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small. - Better Balance and Coordination: Core strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important. Sounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout\! #### Should You Add Pilates to Your Workout Routine? Absolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness: ##### Why Pilates is Beneficial to Add to Weightlifting Imagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely. Here's how these two exercise methods work together beautifully: - Range of Motion: Pilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a [broader range of motion](https://www.planetfitness.com/blog/articles/what-is-mobility-training) during weightlifting, which helps you maintain good form as you progress to lifting heavier weights. - Stability: A strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances. - Mind-Muscle Connection: Pilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training. ##### Why Pilates is Beneficial to Add to Cardio Workouts While Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits. [Studies show](https://onlinelibrary.wiley.com/doi/10.1111/j.1755-5922.2011.00285.x) that Pilates and cardio workouts can: - Elevate Heart Rate: Many Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring. - Boost Endurance: Research suggests that [Pilates can improve your VO2 max](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6912807/). But what does that even mean? This measures your body's ability to use oxygen. By improving your VO2 max through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise. - Offer a Low-Impact Option: Unlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury. Mixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health. #### How to Add Pilates to Your Workout Routine By now, you’re probably itching to add Pilates to your workout routine. We don't blame you\! Let’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement. ##### How to Use Gym Equipment for Pilates-Based Movement You can incorporate core-strengthening, mobility-boosting moves at [your local Planet Fitness](https://www.planetfitness.com/gyms), using some of the equipment you already know and love. - Hand Weights: Ditch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged. - Kettlebell: This versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest. - The Humble Mat: Don't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility. - The Almost-Reformer: No access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows. Remember, focus on the foundation like body control and proper breathing for that true Pilates workout experience. ##### How to Do Pilates at Home If you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts, [like the free Pilates routines on the PF App](https://planetfitness.app.link/categoryworkouts/4Y86dFW9ZuLLx2OP4d0LCz). We can help set you on your way to experience the benefits Pilates has to offer. #### The Takeaway: Embrace the Power of Pilates The transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices. Pilates enhances body awareness, [increases mobility](https://www.planetfitness.com/blog/articles/full-body-mobility-routine), reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out[the PF App](https://www.planetfitness.com/mobileapp)\! [Read More](https://www.planetfitness.com/blog/articles/what-is-pilates) Workout Guidance ### 6 Deep Core Exercises to Build Core Muscle Strength Core muscles are—you guessed it—a corepart of daily life and movement, as they support activities like standing up, walking, gardening, and carrying groceries. That's why it's abs-olutely a good idea to show your core some love. The best part? The benefits of a strong core go beyond just your midsection and offer more support throughout your entire body. Focusing on strengthening your core can lead to [better posture, balance, and stability](https://pmc.ncbi.nlm.nih.gov/articles/PMC10588579/). S-core\! Incorporating exercises that target the core, such as planks, crunches, and leg raises, can level up your overall fitness and well-being. And deep core workouts, in particular, are what can help you focus on flexibility and endurance. Deep core exercises aren’t just about [building ab muscles](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners); their benefits go much, well, deeper! They're a great tool to build strength beyond the surface level. If you haven't heard of deep core workouts before, not to worry. We'll explore more about what the deep core is, and how to incorporate these exercises into your workout plan. #### What is the Deep Core? The deep core consists of several important muscles beneath the aesthetic "six-pack" ab muscles, including muscles in the midsection, pelvic floor, and diaphragm. Each core muscle plays a role in supporting the spine, pelvis, and internal organs. Think of the abdomen as a natural corset or back brace, providing compression and stability. Meanwhile, the muscles that support the spine help maintain proper posture and prevent excessive spinal movement. Pelvic floor muscles support organs in the pelvis, contributing to bladder control and other vital roles in core stability. The diaphragm, as the primary muscle involved in breathing, also aids in core stabilization during movement so you can continue to breathe deeply while working the body hard. These are the muscles of the deep core. #### How Do Exercises Target Deep Core Muscles? Deep core exercises differ from traditional abdominal exercises, focusing on engaging deeper muscles rather than the exterior ones. [Isometric contractions](https://www.planetfitness.com/blog/articles/introduction-isometric-exercises-and-quick-isometric-workout)—a.k.a. when muscles are engaged but without additional movement—effectively activate deep core muscles. Think of exercises like planks or glute bridges. Using additional functional accessories like stability balls or balance boards, can take your stability training to the next level by challenging core strength and coordination. These exercises often require maintaining a [neutral spine](https://www.planetfitness.com/blog/articles/what-neutral-spine-and-how-can-it-benefit-your-workouts) and engaging the core without relying on external resistance, which helps ensure proper alignment and minimize strain on the lower back. By engaging the core without external resistance like weights, you can focus on activating and stabilizing your core muscles, which support the body during dynamic movements and everyday activities. This approach strengthens the core and improves overall body awareness and functional fitness, promoting a well-rounded approach to long-term health. But it's not just about the workout moves! Incorporating specific [breathing techniques](https://www.planetfitness.com/blog/articles/many-benefits-breathing-exercises), such as diaphragmatic breathing or "belly breathing," can help unlock deep core activation. #### What is the Difference Between Deep Core Exercises and Ab Exercises? While deep core and abdominal exercises target the core area, they serve slightly different purposes. Abdominal exercises primarily focus on muscles like the abdomen and obliques. [Regular ab workouts](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners) involve flexing the spine or twisting movements to develop aesthetic muscle definition. Deep core exercises are [functional movements](https://www.planetfitness.com/community/articles/functional-fitness-workouts-to-build-strength) that aim to enhance stability, balance, and overall core strength by targeting deeper muscles such as stabilizers for the spine and abdomen beneath the surface. This approach benefits athletes, individuals recovering from injuries, as well as those new to working out, who are seeking to enhance their [overall health and wellness](https://www.planetfitness.com/benefits-of-fitness-on-health). #### Deep Core Exercise Benefits The benefits of deep core exercises, over an extended period, include: - Enhanced posture and balance - Strengthened stability to prevent falls or injuries - Support for the pelvis and internal organs - Contribute to overall physical fitness - Intra-abdominal pressure regulation, which can aid in digestion All these benefits combine into the longevity of movement through everyday life—walking, running, daily tasks, or sports that require dynamic movement and coordination. #### Do Deep Core Exercises Work? Whether you're an expert or new to fitness, deep core workouts can be a great addition to your fitness routine if you're interested in building endurance, athletic performance, and [functional fitness](https://www.planetfitness.com/community/articles/functional-fitness-training). The effectiveness of deep core exercises can improve muscle performance depending on the person, the type of workouts, and how often they perform specific exercises. #### 6 Deep Core Exercises to Incorporate Into Your Workouts Unlike superficial abdominal exercises that target the outer muscles, deep core exercises focus on the inner core muscles, including the abdomen, diaphragm, pelvic floor, and obliques. Here are six deep core exercises you can easily incorporate into your workouts to [build a stronger, more resilient core](https://www.planetfitness.com/blog/articles/best-core-exercises-5-powerful-movements-arent-crunches). (Need even more inspo? Check out our favorite core workouts [in the free PF App](https://planetfitness.app.link/categoryworkouts/76eALrAQsx9BcgqCiSFbet).) ##### Exercise 1: Mountain Climbers Description: Begin in a plank position with your hands shoulder-width apart, ensuring your body forms straight from head to heels. Technique: Engage your core by drawing your navel toward your spine and lift your right foot off the floor, driving your right knee toward your chest. Quickly switch legs, bringing the left knee toward the chest while extending the right leg back. Continue alternating legs in a dynamic, running-like motion while maintaining a solid plank position. Benefits: Mountain climbers target muscles between the pelvis and ribcage, including the abs, diaphragm, and obliques, while engaging the upper and lower body muscles for a comprehensive workout. They are a good tool to target endurance, coordination, and calorie burn, making them an effective exercise for overall fitness and core strength. ##### Exercise 2: Russian Twists Description: Sit on the floor with your knees bent and feet lifted off the ground. Hold a weighted medicine ball or dumbbell with both hands and lean back slightly to engage your core. Technique: Twist your torso to one side, bringing the weight beside your hip. Keep your core engaged and control the movement. Return to the center and twist to the opposite side. Benefits: Russian twsts targets the oblique muscles on the sides of your abdomen, which can improve rotational strength and stability. Adding weight increases the intensity, challenging your core muscles further. Performing Russian twists with lifted feet requires additional core engagement as you work on increasing stability. ##### Exercise 3: Bicycle Crunches Description: Start by lying on your back with your hands behind your head, legs lifted, and knees bent at a 90-degree angle. Keep your elbows broad to avoid straining your neck. Technique: Engage your abdominal muscles to lift your shoulders off the floor while rotating your torso. Bring your right elbow towards your left knee while straightening your right leg. At the same time, bend your left knee and bring your left elbow towards your right knee, creating a cycling motion with your legs. Benefits: Bicycle crunches target the diaphragm ribcage, pelvis, and oblique muscles. The alternating motion engages the core, providing a challenging workout that can improve core strength, stability, and endurance. This exercise strengthens the abdominal muscles while enhancing core and hip flexibility and coordination. ##### Exercise 4: Frankenstein Description: Begin standing tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height. Technique: Lift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement. Benefits: Frankenstein walks are excellent for targeting the lower abs and improving core strength. You engage the lower abdominals and hip flexors by lifting your legs straight up while challenging your balance and coordination. Walking across the floor with alternating legs adds a dynamic element to the exercise, enhancing cardiovascular endurance and muscle activation throughout the core and lower body. ##### Exercise 5: Plank Variations Description: Begin in a plank position on your hands or forearms, with your body forming a straight line from head to heels. Technique: Engage your deep core by pulling your belly button towards your spine and squeezing your glutes. Hold the position for a set time or perform dynamic movements like shoulder taps or leg lifts. Benefits: Plank variations not only target the core but also engage the pelvis, ribcage, glutes, and obliques. Planks are a great tool to build endurance in the core muscles as well as provide focus on overall stability and posture control. ##### Exercise 6: Leg Raises Description: Lie on your back with your legs extended. Lift both legs towards the ceiling while pressing your lower back into the mat. Technique: Engage your deep core to control the movement and prevent your lower back from arching. Slowly lower your legs back to the starting position without touching the floor. Benefits: Leg raises target the lower abdomen, which can strengthen the pelvic floor, and improving hip flexibility. #### How Often Should I Do Deep Core Exercises? While the frequency of deep core exercises depends on individual fitness levels, goals, and overall workout routines, [beginners](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners) should start with no more than 2 to 3 weekly sessions to allow adequate recovery. As you increase strength and perfect technique, advanced gym-goers may incorporate deep core exercises into daily workouts or as part of a comprehensive strength training regimen. Integrating these exercises with [cardio & strength workouts](https://www.planetfitness.com/blog/articles/best-cardio-workouts-for-beginners) and flexibility training promotes a well-round approach to overall fitness with the [added benefits of core strength and stability](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751). Get started now for free on the [PF App](https://www.planetfitness.com/mobileapp) and discover a variety of core workouts tailored to your fitness goals. [Read More](https://www.planetfitness.com/blog/articles/deep-core-exercises) ## Get Started Today [Find a Club Near You](https://www.planetfitness.com/gyms) [Explore Perks](https://www.planetfitness.com/my-account/perks) [Take a Virtual Tour](https://www.planetfitness.com/virtual-tour) ![Small Planet fitness logo](https://www.planetfitness.com/remix/images/small-logo.svg)[Download the PF App](https://www.planetfitness.com/mobileapp) * Info [Newsroom](https://www.planetfitness.com/newsroom)[Careers](https://www.planetfitness.com/careers)[FAQs](https://www.planetfitness.com/about-planet-fitness/customer-service)[Directory](https://www.planetfitness.com/clubs)[Blog](https://www.planetfitness.com/blog) Partners [Franchising](https://www.planetfitness.com/become-a-franchisee)[Investor Relations](http://investor.planetfitness.com/investors)[PF Purpose](https://www.planetfitness.com/pf-purpose)[PF Media Network](https://www.planetfitness.com/pf-media-network) Legal [Privacy Policy](https://www.planetfitness.com/privacy-policy)[Terms and Conditions of Use](https://www.planetfitness.com/terms-and-conditions-of-use)[Do Not Sell or Share My Personal Information](https://www.planetfitness.com/blog/articles/beginner-workout-plan-your-first-week-gym#cookie-settings)[Your State and EU Privacy Rights](https://www.planetfitness.com/privacy-policy/your-privacy-rights)[Accessibility](https://www.planetfitness.com/about-planet-fitness/customer-service#region-faq-accordion-3) ![US (English)](https://www.planetfitness.com/remix/images/svg-flags/us.svg)Region:US (English)Select a Region: * Follow us: © 2026 Planet Fitness Franchising, LLC.
Readable Markdown	* Share * OK, so you've decided to start working out, signed up at a fitness club, and [packed your gym bag](https://www.planetfitness.com/community/articles/what-to-bring-to-the-gym). That's awesome! Wondering what's next? It's time to create a beginner workout plan to boost your confidence and prepare you for your first few gym visits. While there's no set number of hours you need to work out each week, scheduling extra time in the gym to learn where the different pieces of equipment are — and how to use them — can save you valuable time once you're there. This guide will outline the benefits of starting a regular gym routine, invaluable tips for beginners at the gym, and three great beginner workouts for anyone who can carve out a few half-hour gym visits each week. Being new to the gym doesn't have to be intimidating and confusing. Use this beginner workout plan to get started on your fitness journey! Plus, [find a PF club near you](https://www.planetfitness.com/gyms/) for support and expert guidance when needed. Benefits of a Beginner Workout Plan A workout routine for beginners, like the Couch to Gym Progressive Series available [in the PF App](https://www.planetfitness.com/mobileapp), is a carefully structured program designed to ease you into fitness. Gradually increasing the intensity and complexity of exercises can help your body adapt to a new gym routine. Planning ahead, pacing yourself, and progressing your workout over time can have many benefits for beginners, such as: - Solid Core Foundation. Initiating your fitness journey with a well-structured plan strengthens your core muscles, setting the stage for overall strength and stability. - Elevated Energy Levels. Engaging in regular physical activity infuses your day with renewed vitality and vigor, transforming your daily life into a dynamic adventure. - Enhanced Flexibility and Mobility. Integrated stretching and [mobility exercises enhance flexibility](https://www.planetfitness.com/community/articles/mobility-exercises), helping you easily navigate daily tasks while reducing the risk of injuries. - Revitalized Posture. By targeting core and back muscles, a beginner workout plan promotes improved posture – an invaluable asset for both the gym and everyday life. Expert Tips for Beginners at the Gym Starting a fitness journey as a beginner is a transformative step towards a healthier, stronger you. Having the right mindset and strategies can significantly impact your success. Here are some valuable tips to get you started: - Start Slowly. Don't try to do too much too soon. If you're new to working out, start with a few days a week and gradually increase the frequency and intensity of your workouts as you get stronger. - Listen to Your Body. If you're feeling pain, stop and rest. Don't push yourself too hard, especially in the beginning. - Find a Workout Buddy. [Working out with a friend](https://www.planetfitness.com/community/articles/partner-workouts-gym-buddy) can help you stay motivated and accountable. Bonus for [PF Black Card® Members](https://www.planetfitness.com/pfblackcard): you can bring a guest with you every visit\! - Make it Fun. You're less likely to stick with your workouts if you're not enjoying them. Find activities that you enjoy and that challenge you. As you embark on your fitness journey, remember that every step is a commitment to yourself. You can make meaningful progress by starting slowly, listening to your body, finding a workout buddy, and infusing fun into your fitness routine. By putting yourself first, you can overcome challenges and confidently embrace your journey, creating a healthy, strong, and vibrant you\! The Importance of a Dynamic Warm-Up Before you begin exercising, dedicating time to a [dynamic warm-up](https://www.planetfitness.com/community/articles/seeking-some-good-warm-stretches-look-no-further) is pivotal, especially when you're a beginner at the gym. Begin with a brisk 5-minute walk, allowing your muscles to gradually wake up. Follow up with leg swings that increase blood flow and improve flexibility. Ankle rotations further prepare your lower body, ensuring your joints are primed for action. Exercise Types to Include in a Beginner Workout Plan A well-rounded beginner workout plan should include a variety of exercises that target all the major muscle groups. This will help you build strength, endurance, and flexibility. Strength Training: Strength training exercises help build muscle and bone mass. Some good strength training exercises for beginners include: - Squats - Lunges - Push-ups - Pull-ups - Planks - Crunches - Leg raises Cardio: Cardio exercises help to improve cardiovascular health and burn calories. Some good cardio exercises for beginners include: - [Walking](https://www.planetfitness.com/community/articles/is-walking-good-exercise) - Jogging - Running - Biking - Swimming - Jumping rope - Hiking Stretching & Mobility: Stretching and mobility exercises help to improve flexibility and range of motion. They are also important for preventing injuries. Some good stretching and mobility exercises for beginners include: - Dynamic stretches - Static stretches - Foam rolling It is important to include a variety of exercise types in your workout plan to get the most benefits. You should also start with low weights and high reps when strength training, gradually increasing the weight and intensity as you get stronger. And don't forget to warm up and cool down before and after your workouts to prevent injuries. Your Beginner Workout Plan Now you understand the high-level basics of creating a gym routine for beginners, here’s our favorite combination of all you’ll need to succeed. Remember, it's a good idea to try and make it into the gym a few days a week, if possible. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine. And don’t forget to warm up your muscles before you begin and cool down your muscles immediately following your workout. This can be as simple as walking for three to five minutes on the treadmill. After you've warmed up, here are some exercises you can tackle during your first three visits to the gym. WORKOUT 1: CARDIO To begin, choose a cardio machine (like [the treadmill](https://vimeo.com/788438815/) or the [elliptical](https://vimeo.com/788439266/)) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start slowly and gradually adjust the incline, resistance, or speed if you can handle more. Cardio machines, like [bikes](https://vimeo.com/788439510/) and [stair climbers](https://vimeo.com/788439043/), provide a manageable workout for new gym users, allowing them to push their limits without feeling breathless or uncomfortable. This simple approach is an easy way to [create a cardio routine](https://vimeo.com/788438764) and get used to the gym environment. WORKOUT 2: A LOWER BODY GYM ROUTINE FOR BEGINNERS Ready to channel your determination into sculpting a powerful lower body? This comprehensive [lower body workout plan](https://www.planetfitness.com/community/articles/beginner-lower-body-workout-youve-been-looking) targets key muscle groups such as your quadriceps, hamstrings, glutes, and calves. By embracing this routine, you're embarking on a journey to redefine your strength and boost your overall fitness. Aim to complete three sets of 10–20 repetitions for each exercise below during your second visit to the gym. - Box Squat. The box squat is one of the most impactful foundational exercises for your lower body. To do a squat, bend your knees and envision lowering your body to a bench or box beneath you. Controlled movement is key; each descent and ascent should be deliberate and controlled. This exercise focuses on engaging your core muscles, promoting stability and balance. Pay keen attention to your knees, ensuring they align harmoniously with your toes, guarding against undue stress on your joints. - Stationary Lunges. Stationary lunges isolate muscle groups for targeted strength building. Begin by stepping forward into a lunge position, allowing both knees to bend as you lower your body. The controlled descent is as important as the ascent, so take your time to find your rhythm. As you lower your back knee toward the ground, focus on your core engagement, which contributes to overall stability. With an upright chest, you are poised to maximize the benefits of this exercise for your lower body. - Calf Raises. As you stand with your feet hip-width apart, embark on the journey to empower your calves. Rising onto your toes is a simple yet impactful movement that targets the calf muscles effectively. Hold this position for a moment, feeling the stretch before gradually lowering your heels back to the ground. This seemingly straightforward exercise contributes significantly to your lower body strength and endurance. - Glute Bridge. The glute bridge is a cornerstone exercise that directly engages your gluteal muscles. Begin by lying on your back, knees bent, and feet planted firmly on the floor. Initiate the movement by squeezing your glutes and lifting your hips off the ground. The bridge position is a testament to your lower body strength. Controlled movement is pivotal here as well; the ascent should be powered by your glutes, not your lower back. Lower your hips back down to the ground, completing one repetition. This exercise lays the foundation for a strong lower body, enhancing your overall functional strength. As you become familiar with this beginner gym workout, your quadriceps, hamstrings, glutes, and calves will cultivate strength over time. By embracing these exercises and incorporating them into your fitness regimen, you're building muscle and embarking on a path toward holistic well-being. WORKOUT 3: UPPER BODY To keep things balanced, you'll want to show some love to the muscle groups in your upper body. Complete three rounds of the exercises below on your third visit. [Lat Pulldown](https://www.planetfitness.com/community/articles/gym-equipment-101-how-do-lat-pulldown) The lat pulldown machine is a powerful tool for strengthening your back and shoulder. Safely Mastering the Lat Pulldown: - Adjust the seat height to accommodate your thighs beneath the support pads. - Sit on the seat, ensuring your thighs are supported. - Grasp the bar with an overhand grip, hands slightly wider than shoulder-width. - Pull the bar down until it reaches chin level, engaging your back muscles. - Slowly release the bar, returning to the starting position. - Prioritize controlled movements and proper form. [High Plank](https://www.planetfitness.com/community/articles/how-do-plank-correctly-and-effectively) Though seemingly simple, planks are essential for core stability and spinal protection. - Begin in a tabletop position, engaging your core muscles. - Lower onto your elbows, ensuring they're slightly wider than shoulder-width. - Extend your legs behind you, resting on your forearms and toes. - Maintain a straight line from head to heels, focusing on a strong core. - Breathe deeply and exhale slowly through closed teeth, enhancing core engagement. Dumbbell Chest Press Grab a set of dumbbells that you can lift without straining your muscles. Lie down on a flat bench while holding a dumbbell in each hand. Your upper arm and forearm should create a 90-degree angle. Extend your elbows away from your ribcage so they align with your shoulders. Rotate your wrists so your palms face forward (away from your face). Use your chest muscles to push the dumbbells upward, exhaling as you go. When your arms are fully extended, take a moment and tighten the muscles in your chest. Hold this position before slowly lowering the dumbbells. Aim to make lowering the weights take longer than lifting them. This is one repetition\! If you're feeling up for it, you can also choose among these [basic shoulder](https://www.planetfitness.com/community/articles/3-basic-shoulder-exercises-gym) and [arm exercises for beginners](https://www.planetfitness.com/community/articles/3-go-dumbbell-arm-exercises-beginners) and incorporate a different one into your routine each week. Building On Your Success During your [first few gym visits](https://www.planetfitness.com/community/articles/how-start-working-out-if-youve-never-exercised-0), simply focus on getting acquainted with the equipment and figuring out a cadence that works for you. At Planet Fitness, members can take advantage of the [PE@PF](https://www.planetfitness.com/about-planet-fitness/pe-pf) program\, which offers an orientation of the gym with a certified fitness trainer who can provide instruction for all cardio and strength machines. This amenity is included in the cost of [all memberships](https://www.planetfitness.com/gym-memberships) and offers a great opportunity to become familiar with the equipment, ask the trainer questions, and get helpful advice for developing the best beginner workout plan for you. Remember, getting to the gym is a huge step* in the right direction and should be celebrated! Reward yourself for a job well done. [Confidence builds over time](https://www.planetfitness.com/community/articles/motivational-workout-quotes), and everyone has to start somewhere\! Or get started now for free on [the PF App](https://www.planetfitness.com/mobileapp). \Amenities and Perks subject to availability and restrictions. See home club for details.* Related Topics ## Related Articles Workout GuidanceEducation & Tips ### How to Use an Elliptical Machine: A Complete Guide Looking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more\! A titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is, [its benefits](https://www.planetfitness.com/blog/articles/3-elliptical-benefits-can-make-your-whole-body-stronger), different types of elliptical workouts, and how to use the machine effectively. Let’s get rolling\! #### What is an Elliptical Machine? The elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout. Elliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, elliptically—think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running. Elliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat and build endurance. #### 5 Key Benefits of Elliptical Workouts 1. Low-Impact Exercise. If you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running. 2. Full-Body Workout. While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance. 3. Calorie Burning and Weight Loss. Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss. 4. [Cardiovascular Health.](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541)Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we heart the elliptical\! 5. Versatility and Convenience. Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at [your local PF club](https://www.planetfitness.com/gyms) make the elliptical a great option to add to your fitness routine. #### Different Types of Elliptical Workouts ##### Steady-State Cardio Steady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes. ##### High-Intensity Interval Training (HIIT) HIIT is [a popular workout method](https://www.planetfitness.com/blog/articles/beginners-guide-high-intensity-interval-training) that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time. ##### Incline Workouts Some elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout. ##### Resistance Training Ellipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body. ##### Cross-Training Programs Some elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting. #### How to Use the Elliptical Machine: Tips and Tricks To get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some [interval training](https://www.planetfitness.com/blog/articles/high-intensity-interval-vs-sprint-interval-training). You can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity. ##### The Proper Form and Technique on the Elliptical Maintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue. ##### How to Stay Safe on the Elliptical Machine Warming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so [spend at least 5–10 minutes](https://www.planetfitness.com/blog/articles/easy-10-minute-cardio-warm) at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down. As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician. And don't forget: drink water before, during, and after your session to keep yourself hydrated. #### A Beginner Elliptical Workout to Get You Started For beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started: ##### Warm-Up Routine Five minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury. ##### Main Workout Session Phase 1: Moderate Intensity (5 minutes). Increase the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body. Phase 2: High Intensity (3 minutes). Boost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase. Phase 3: Recovery (2 minutes). Lower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving. Repeat Cycle. Repeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes. ##### Cool-Down Exercises Five final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back. #### Progress Tracking Tips Record your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness. #### Starting Your Elliptical Exercise Routine Using an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or [looking to shake up your exercise routine](https://www.planetfitness.com/blog/articles/tired-using-same-cardio-machines-gym-mix-it), incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this\! *Ready to start your elliptical journey? Get started now for free on the* [*PF App](https://www.planetfitness.com/mobileapp), or find a* [*club near you](https://www.planetfitness.com/gyms) for in-person support and expert guidance when needed\!* [Read More](https://www.planetfitness.com/blog/articles/how-to-use-an-elliptical-machine) Education & TipsWorkout Guidance ### What is Pilates? A Guide to Adding Pilates Into Your Workout Routine What do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone\! But Pilates has a pretty interesting origin story. During World War I, [Joseph Pilates](https://www.britannica.com/topic/Pilates), a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine. Since those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023, [almost 12 million people](https://www.statista.com/statistics/191616/participants-in-pilates-training-in-the-us-since-2006/) in the United States engaged in Pilates training, which was the highest number of annual participants since 2010. It’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine\! #### What Is Pilates? Sure, it’s popular, but what IS Pilates? Pilates is a collection of [low-impact exercises](https://www.planetfitness.com/blog/articles/low-impact-exercises-what-they-are-and-why-should-you-try-them) designed to [strengthen the core muscles, improve flexibility, and improve posture](https://pmc.ncbi.nlm.nih.gov/articles/PMC3666467/). More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started. Beyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety. #### Is Pilates Strength Training? Many people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a form of strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting. #### Benefits of Pilates Exercises Consistent Pilates workouts that work your core have all the benefits: an increase in mobility, balance, mental wellness, and leg strength. Over time, you can also expect to enjoy other juicy benefits like: - Improved Posture: A [strong core](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners) helps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains. - Enhanced Daily Activities: A strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small. - Better Balance and Coordination: Core strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important. Sounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout\! #### Should You Add Pilates to Your Workout Routine? Absolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness: ##### Why Pilates is Beneficial to Add to Weightlifting Imagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely. Here's how these two exercise methods work together beautifully: - Range of Motion: Pilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a [broader range of motion](https://www.planetfitness.com/blog/articles/what-is-mobility-training) during weightlifting, which helps you maintain good form as you progress to lifting heavier weights. - Stability: A strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances. - Mind-Muscle Connection: Pilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training. ##### Why Pilates is Beneficial to Add to Cardio Workouts While Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits. [Studies show](https://onlinelibrary.wiley.com/doi/10.1111/j.1755-5922.2011.00285.x) that Pilates and cardio workouts can: - Elevate Heart Rate: Many Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring. - Boost Endurance: Research suggests that [Pilates can improve your VO2 max](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6912807/). But what does that even mean? This measures your body's ability to use oxygen. By improving your VO2 max through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise. - Offer a Low-Impact Option: Unlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury. Mixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health. #### How to Add Pilates to Your Workout Routine By now, you’re probably itching to add Pilates to your workout routine. We don't blame you\! Let’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement. ##### How to Use Gym Equipment for Pilates-Based Movement You can incorporate core-strengthening, mobility-boosting moves at [your local Planet Fitness](https://www.planetfitness.com/gyms), using some of the equipment you already know and love. - Hand Weights: Ditch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged. - Kettlebell: This versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest. - The Humble Mat: Don't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility. - The Almost-Reformer: No access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows. Remember, focus on the foundation like body control and proper breathing for that true Pilates workout experience. ##### How to Do Pilates at Home If you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts, [like the free Pilates routines on the PF App](https://planetfitness.app.link/categoryworkouts/4Y86dFW9ZuLLx2OP4d0LCz). We can help set you on your way to experience the benefits Pilates has to offer. #### The Takeaway: Embrace the Power of Pilates The transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices. Pilates enhances body awareness, [increases mobility](https://www.planetfitness.com/blog/articles/full-body-mobility-routine), reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out[the PF App](https://www.planetfitness.com/mobileapp)\! [Read More](https://www.planetfitness.com/blog/articles/what-is-pilates) Workout Guidance ### 6 Deep Core Exercises to Build Core Muscle Strength Core muscles are—you guessed it—a corepart of daily life and movement, as they support activities like standing up, walking, gardening, and carrying groceries. That's why it's abs-olutely a good idea to show your core some love. The best part? The benefits of a strong core go beyond just your midsection and offer more support throughout your entire body. Focusing on strengthening your core can lead to [better posture, balance, and stability](https://pmc.ncbi.nlm.nih.gov/articles/PMC10588579/). S-core\! Incorporating exercises that target the core, such as planks, crunches, and leg raises, can level up your overall fitness and well-being. And deep core workouts, in particular, are what can help you focus on flexibility and endurance. Deep core exercises aren’t just about [building ab muscles](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners); their benefits go much, well, deeper! They're a great tool to build strength beyond the surface level. If you haven't heard of deep core workouts before, not to worry. We'll explore more about what the deep core is, and how to incorporate these exercises into your workout plan. #### What is the Deep Core? The deep core consists of several important muscles beneath the aesthetic "six-pack" ab muscles, including muscles in the midsection, pelvic floor, and diaphragm. Each core muscle plays a role in supporting the spine, pelvis, and internal organs. Think of the abdomen as a natural corset or back brace, providing compression and stability. Meanwhile, the muscles that support the spine help maintain proper posture and prevent excessive spinal movement. Pelvic floor muscles support organs in the pelvis, contributing to bladder control and other vital roles in core stability. The diaphragm, as the primary muscle involved in breathing, also aids in core stabilization during movement so you can continue to breathe deeply while working the body hard. These are the muscles of the deep core. #### How Do Exercises Target Deep Core Muscles? Deep core exercises differ from traditional abdominal exercises, focusing on engaging deeper muscles rather than the exterior ones. [Isometric contractions](https://www.planetfitness.com/blog/articles/introduction-isometric-exercises-and-quick-isometric-workout)—a.k.a. when muscles are engaged but without additional movement—effectively activate deep core muscles. Think of exercises like planks or glute bridges. Using additional functional accessories like stability balls or balance boards, can take your stability training to the next level by challenging core strength and coordination. These exercises often require maintaining a [neutral spine](https://www.planetfitness.com/blog/articles/what-neutral-spine-and-how-can-it-benefit-your-workouts) and engaging the core without relying on external resistance, which helps ensure proper alignment and minimize strain on the lower back. By engaging the core without external resistance like weights, you can focus on activating and stabilizing your core muscles, which support the body during dynamic movements and everyday activities. This approach strengthens the core and improves overall body awareness and functional fitness, promoting a well-rounded approach to long-term health. But it's not just about the workout moves! Incorporating specific [breathing techniques](https://www.planetfitness.com/blog/articles/many-benefits-breathing-exercises), such as diaphragmatic breathing or "belly breathing," can help unlock deep core activation. #### What is the Difference Between Deep Core Exercises and Ab Exercises? While deep core and abdominal exercises target the core area, they serve slightly different purposes. Abdominal exercises primarily focus on muscles like the abdomen and obliques. [Regular ab workouts](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners) involve flexing the spine or twisting movements to develop aesthetic muscle definition. Deep core exercises are [functional movements](https://www.planetfitness.com/community/articles/functional-fitness-workouts-to-build-strength) that aim to enhance stability, balance, and overall core strength by targeting deeper muscles such as stabilizers for the spine and abdomen beneath the surface. This approach benefits athletes, individuals recovering from injuries, as well as those new to working out, who are seeking to enhance their [overall health and wellness](https://www.planetfitness.com/benefits-of-fitness-on-health). #### Deep Core Exercise Benefits The benefits of deep core exercises, over an extended period, include: - Enhanced posture and balance - Strengthened stability to prevent falls or injuries - Support for the pelvis and internal organs - Contribute to overall physical fitness - Intra-abdominal pressure regulation, which can aid in digestion All these benefits combine into the longevity of movement through everyday life—walking, running, daily tasks, or sports that require dynamic movement and coordination. #### Do Deep Core Exercises Work? Whether you're an expert or new to fitness, deep core workouts can be a great addition to your fitness routine if you're interested in building endurance, athletic performance, and [functional fitness](https://www.planetfitness.com/community/articles/functional-fitness-training). The effectiveness of deep core exercises can improve muscle performance depending on the person, the type of workouts, and how often they perform specific exercises. #### 6 Deep Core Exercises to Incorporate Into Your Workouts Unlike superficial abdominal exercises that target the outer muscles, deep core exercises focus on the inner core muscles, including the abdomen, diaphragm, pelvic floor, and obliques. Here are six deep core exercises you can easily incorporate into your workouts to [build a stronger, more resilient core](https://www.planetfitness.com/blog/articles/best-core-exercises-5-powerful-movements-arent-crunches). (Need even more inspo? Check out our favorite core workouts [in the free PF App](https://planetfitness.app.link/categoryworkouts/76eALrAQsx9BcgqCiSFbet).) ##### Exercise 1: Mountain Climbers Description: Begin in a plank position with your hands shoulder-width apart, ensuring your body forms straight from head to heels. Technique: Engage your core by drawing your navel toward your spine and lift your right foot off the floor, driving your right knee toward your chest. Quickly switch legs, bringing the left knee toward the chest while extending the right leg back. Continue alternating legs in a dynamic, running-like motion while maintaining a solid plank position. Benefits: Mountain climbers target muscles between the pelvis and ribcage, including the abs, diaphragm, and obliques, while engaging the upper and lower body muscles for a comprehensive workout. They are a good tool to target endurance, coordination, and calorie burn, making them an effective exercise for overall fitness and core strength. ##### Exercise 2: Russian Twists Description: Sit on the floor with your knees bent and feet lifted off the ground. Hold a weighted medicine ball or dumbbell with both hands and lean back slightly to engage your core. Technique: Twist your torso to one side, bringing the weight beside your hip. Keep your core engaged and control the movement. Return to the center and twist to the opposite side. Benefits: Russian twsts targets the oblique muscles on the sides of your abdomen, which can improve rotational strength and stability. Adding weight increases the intensity, challenging your core muscles further. Performing Russian twists with lifted feet requires additional core engagement as you work on increasing stability. ##### Exercise 3: Bicycle Crunches Description: Start by lying on your back with your hands behind your head, legs lifted, and knees bent at a 90-degree angle. Keep your elbows broad to avoid straining your neck. Technique: Engage your abdominal muscles to lift your shoulders off the floor while rotating your torso. Bring your right elbow towards your left knee while straightening your right leg. At the same time, bend your left knee and bring your left elbow towards your right knee, creating a cycling motion with your legs. Benefits: Bicycle crunches target the diaphragm ribcage, pelvis, and oblique muscles. The alternating motion engages the core, providing a challenging workout that can improve core strength, stability, and endurance. This exercise strengthens the abdominal muscles while enhancing core and hip flexibility and coordination. ##### Exercise 4: Frankenstein Description: Begin standing tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height. Technique: Lift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement. Benefits: Frankenstein walks are excellent for targeting the lower abs and improving core strength. You engage the lower abdominals and hip flexors by lifting your legs straight up while challenging your balance and coordination. Walking across the floor with alternating legs adds a dynamic element to the exercise, enhancing cardiovascular endurance and muscle activation throughout the core and lower body. ##### Exercise 5: Plank Variations Description: Begin in a plank position on your hands or forearms, with your body forming a straight line from head to heels. Technique: Engage your deep core by pulling your belly button towards your spine and squeezing your glutes. Hold the position for a set time or perform dynamic movements like shoulder taps or leg lifts. Benefits: Plank variations not only target the core but also engage the pelvis, ribcage, glutes, and obliques. Planks are a great tool to build endurance in the core muscles as well as provide focus on overall stability and posture control. ##### Exercise 6: Leg Raises Description: Lie on your back with your legs extended. Lift both legs towards the ceiling while pressing your lower back into the mat. Technique: Engage your deep core to control the movement and prevent your lower back from arching. Slowly lower your legs back to the starting position without touching the floor. Benefits: Leg raises target the lower abdomen, which can strengthen the pelvic floor, and improving hip flexibility. #### How Often Should I Do Deep Core Exercises? While the frequency of deep core exercises depends on individual fitness levels, goals, and overall workout routines, [beginners](https://www.planetfitness.com/blog/articles/ab-workouts-for-beginners) should start with no more than 2 to 3 weekly sessions to allow adequate recovery. As you increase strength and perfect technique, advanced gym-goers may incorporate deep core exercises into daily workouts or as part of a comprehensive strength training regimen. Integrating these exercises with [cardio & strength workouts](https://www.planetfitness.com/blog/articles/best-cardio-workouts-for-beginners) and flexibility training promotes a well-round approach to overall fitness with the [added benefits of core strength and stability](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751). Get started now for free on the [PF App](https://www.planetfitness.com/mobileapp) and discover a variety of core workouts tailored to your fitness goals. [Read More](https://www.planetfitness.com/blog/articles/deep-core-exercises)
Shard	22 (laksa)
Root Hash	9130702170301397622
Unparsed URL	com,planetfitness!www,/blog/articles/beginner-workout-plan-your-first-week-gym s443