Fitness can be intimidating. Scrolling through TikTok and Instagram, it’s easy to think that working out is exclusively for people with a certain body type and who can afford designer activewear. However, many trainers prove them wrong. Discover plus-size exercises from plus-size trainers who believe that fitness is for every single body.

1. Yoga for Lower Back Pain

Back pain has various possible culprits. It can be caused by a bad sitting posture or even something unexpected, like psychological illnesses like depression or anxiety. If you experience this, yoga can be an excellent way to shake off the lower back pain. Even 10 minutes daily can do wonders for your body. 

Yoga teacher Jessamyn Stanley explains fitness doesn’t have to be one-size-fits-all. As the author of “Yoke: My Yoga of Self-Acceptance” and “Every Body Yoga,” she believes that anyone could do yoga. She released this plus-size workout routine that’s easy to follow at home, featuring standing and sitting yoga poses that can help relieve lower back aches and pains.

2. Dance Workouts

Dancing is proof that a workout can be fun and fulfilling. It’s a whole-body workout that helps boost heart health, balance and coordination. Dancing combines physical activity with the enjoyment of music, making it ideal for everyone. Plus, it makes exercise more accessible to people who have been living a sedentary lifestyle.

It targets the following areas:

• Core
• Legs
• Arms 
• Glutes
• Back 

You can follow any dance tutorial you wish online, but this hip-hop dance workout from Arianna Davis can help boost your confidence, especially if it’s your first time dancing. She takes it nice and slow, helping you to get it in the first time.

3. Bedtime Stretches

When talking about sleep remedies, many people gravitate toward the usual tea and essential oils. What many don’t know is that stretching can be as therapeutic, helping you drift off to sleep. Plus, it has the ability to help alleviate aches and pains. It also doesn’t have to be complicated, too.

Dianne Bondy — an author and teacher on Yoga International — shows that plus-size exercises can be hassle-free. In her plus-size workout routine at home, she showed simple stretches that help signal your mind and body it’s time for bed. All of them can be performed on your bed, which is convenient if you don’t have a yoga mat yet. The stretching video only takes three minutes, 

4. Chair Workout

Chair workouts are proof that exercising doesn’t have to be intimidating. It may sound counterintuitive, but sometimes all it takes is a chair to start your fitness journey. Chair workouts can help you stay active, whether you’re a plus-size individual, have mobility issues or are a beginner. And the best part? You can do it from the comfort of your home. 

Fitness expert and founder of Big Fit Girl Louise Green introduced this beginner-friendly chair workout on her YouTube video. She’s a prominent social media figure who has been squashing fitness standards, such as the idea that women over 50 are out of their prime. Do this exercise before you start your day or if your body feels stiff from sitting down for hours in the afternoon.

5. Push-Ups

Push-ups are one of those exercises that can intimidate a beginner, even more so for a plus-sized individual. The idea of lifting your body weight against gravity and engaging the whole body can be scary, but fitness influencer Isela Sanchez proves that even plus-size women can do it. On her Instagram post, she showed the various push-up variations you can do to master the military push-up, reminding her followers that consistency is key to mastering it.

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A post shared by Isela Sanchez (@fitwithisela)

You can try the following push-up modifications:

Knee Push-Up

• Start on all fours, with your hands placed a bit wider than shoulder-width apart. Your shoulders should be above your wrists.
• Place the top of your knees on the mat to protect your knee caps.
• Do push-ups by bending your elbows and lowering your chest to the mat. Keep your spine long.
• Push through the palms to lift your chest.

Wall Push-Up

• Stand in front of a flat wall. Place both hands on the surface, with your feet shoulder-width apart. The farther your face is from the wall, the harder the exercise will be.
• Lean your chest forward so your weight is now on your palms.
• Engage your core, keep your spine straight and keep your feet flat on the floor. Slowly bend your elbows to move your body close to the wall. Your elbows must be close to your body or slightly flared out.
• Push through the palms to return to the starting position.

6. Walking Workout

You’ve already heard it — walking is one of the easiest forms of exercise. It’s a gentle physical activity that also yields mental health benefits. In fact, it’s a natural way to release tension, making you feel happier after minutes of strolling. While walking is a simple and accessible form of exercise, many people still make excuses not to engage in it due to various reasons. It can be a lack of motivation or bad weather outside.

Marra Bentley, a plus-size fitness trainer, shows how easy it is to engage in a walking workout from the comfort of your own home. In her beginner-friendly workout, she walks in place while performing low-impact movements, such as shadow punches. It’s a fun workout to do wherever you are.

7. High Intensity Interval Training (HIIT)

A HIIT exercise may not be on your mind when you think about inclusive workouts. It’s designed to temporarily put your body under stress to reap the health benefits afterward, such as increasing your metabolic rate and mood. Fitness vlogger Katrina Nichole has a 15-minute HIIT workout that requires no equipment and jumping, perfectly plus-size and beginner-friendly. Many people in the comments section noted their surprise about finishing the workout. Try it yourself.

Try These Adaptable, Plus-Size Exercises Today

These plus-size exercises are for everybody to try and have fun with. Remember, your goal is progress, consistency and self-acceptance. Your body is capable of many things that you often give it credit for. Start your fitness journey today and amaze yourself with what you can do.