Here are 20 easy exercises suitable for absolute beginners:

1. Walking:

• Start with a brisk walk around your neighborhood or on a treadmill. Aim for at least 10-15 minutes initially and gradually increase the duration as you build endurance.

2. Marching in Place:

• Stand tall and march in place, lifting your knees towards your chest alternately. Swing your arms naturally as you march.

3. Bodyweight Squats:

• Stand with your feet shoulder-width apart, lower your body by bending your knees, and push your hips back as if you're sitting in a chair. Keep your chest up and your knees aligned with your toes. Return to the starting position by pushing through your heels.

4. Wall Push-Ups:

• Stand facing a wall with your arms extended at shoulder height and your palms flat against the wall. Bend your elbows to lower your chest towards the wall, then push back to the starting position.

5. Knee Push-Ups:

• Start on your hands and knees with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground by bending your elbows, then push back up to the starting position.

6. Standing Leg Raises:

• Stand tall with your feet hip-width apart. Lift one leg straight out to the side, keeping it parallel to the ground, then lower it back down. Repeat on the other side.

7. Arm Circles:

• Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles.

8. Seated Leg Extensions:

• Sit on a chair with your feet flat on the ground. Extend one leg straight out in front of you, hold for a few seconds, then lower it back down. Repeat with the other leg.

9. Shoulder Rolls:

• Stand tall with your arms relaxed at your sides. Roll your shoulders backwards in a circular motion, then switch to rolling them forwards.

10. Calf Raises: - Stand with your feet hip-width apart and slowly raise up onto your toes, then lower back down. Repeat for several repetitions.

11. Bird Dog: - Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend one arm forward and the opposite leg back, keeping your hips level. Hold for a few seconds, then return to the starting position and switch sides.

12. Standing Toe Touches: - Stand with your feet shoulder-width apart and slowly bend forward from your hips, reaching your hands towards your toes. Hold for a few seconds, then slowly return to the starting position.

13. Side Leg Raises: - Lie on your side with your legs straight and stacked on top of each other. Lift your top leg towards the ceiling, then lower it back down. Repeat on the other side.

14. Glute Bridges: - Lie on your back with your knees bent and your feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

15. Plank: - Start on your hands and knees with your wrists under your shoulders. Step your feet back one at a time until your body forms a straight line from your head to your heels. Hold this position for as long as you can while maintaining good form.

16. Chair Dips: - Sit on the edge of a sturdy chair with your hands gripping the edge. Walk your feet forward until your hips are off the chair and your knees are bent at a 90-degree angle. Lower your body towards the ground by bending your elbows, then push back up to the starting position.

17. Heel Raises: - Stand with your feet hip-width apart and slowly raise up onto your toes, then lower back down. Repeat for several repetitions.

18. Clamshells: - Lie on your side with your knees bent and your feet together. Keeping your feet together, open your top knee towards the ceiling, then lower it back down. Repeat on the other side.

19. Knee Lifts: - Stand tall with your feet hip-width apart. Lift one knee towards your chest, then lower it back down. Repeat on the other side.

20. Bicep Curls with Water Bottles: - Hold a water bottle in each hand with your arms extended at your sides and your palms facing forward. Bend your elbows to curl the water bottles towards your shoulders, then lower them back down.

These exercises are beginner-friendly and can be modified to suit your fitness level and abilities. Start slowly, listen to your body, and gradually increase the intensity and duration of your workouts as you become more comfortable with the exercises. If you have any pre-existing health conditions or concerns, consult with a healthcare professional before starting a new exercise program.

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