This time you're gonna do it: You hit the mats for some Marines-style push-ups. Next you do one of two things: laugh or cry — and then you quit. Many women are intimidated by the very thought of exercise, says Susan Lewis, M.D., associate director of Women's Sports Medicine for the Center for Sports Medicine at Saint Francis Memorial Hospital in San Francisco. "I see women who weren't really athletic when they were younger, or who simply got out of shape. Now they're embarrassed to go to the gym," she says. But never fear! You can get back on track with these seven modified versions of classic exercise moves geared for newbies.

Beginner's Push-up

Stand an arm's length away from the wall, your feet slightly wider than your hips. Press your palms into the wall. Your hands should be at the height of your shoulders but slightly wider than shoulder-width. Bend your arms with your elbows pointing outward until your elbows line up with your shoulders. Then press back up. Aim for eight to 12 reps.
What it builds: Chest, triceps and shoulders
You're ready for the real thing when: You can do 15 reps without much trouble.

Beginner's Crunch

Sit in a straight-back chair and tense your stomach muscles, as if you were resisting someone tapping you on the gut (pull the muscles up and inward). Lean forward a few inches, bending at the waist; come back up. Keep your muscles tensed the whole time. Repeat eight to 12 times.
What it builds: Abs and lower back
You're ready for the real thing when: You can do 15 without struggling.

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Beginner's Stair Climbing

Skip the machine and opt for the stairs at home instead. Sounds easy, right? Actually, Dr. Lewis says, many people make mistakes when training on stairs. For example, you probably think taking two steps at a time will increase your workout, but Lewis points out that you get more cardio benefits taking just one at a time. "And be careful going down; there's a lot more force across your knees," she warns. Walk up briskly and come down slowly at a controlled pace for 10 minutes.
What it builds: Hips, glutes, upper thighs and calf muscles
You're ready for the real thing when: You can go for 15 minutes without losing steam.

Beginner's Lunge

Find something sturdy to hold onto with one hand, such as a chair or a banister. (You can hold onto two chairs, if you prefer.) Take a big step forward so one leg is significantly in front of the other. Bend your knees forward an inch or two and then come back up. (In a regular lunge, you shift your weight deeper, bending closer to the ground.) Repeat eight to 12 times.
What it builds: Legs, core, lower back and butt
You're ready for the real thing when: You can do 15 reps with ease.

Beginner's Spinning

Lie on your back and lift your legs and butt in the air. Place your hands underneath your lower back and upper butt for support. Pedal your legs in the air as if you were riding a bicycle. Go for five minutes and work up to longer intervals.
What it builds: Quads, abs, inner thighs
You're ready for the real thing when: You can last for 20 minutes at a vigorous pace.

Beginner's Squat

Stand with your back to a chair (as though you're about to sit) with arms. Your legs should be about a foot apart. As you hold onto the arms, slowly lower yourself until you're about two inches from the seat. As you come back to a standing position, squeeze your butt muscles.
What it builds: Buttocks and legs
You're ready for the real thing when: You can push up 15 times without exhausting yourself.

Beginner's Leg Press

Stand with your back against a wall, legs together. Move your feet about 12 to 18 inches away from the wall. Slide your back down the wall as if you were sitting down in an invisible chair. Your thighs should be parallel to the floor, your knees bent at a 90-degree angle. Place a towel between your knees and squeeze. Hold it for as long as you can. "Your legs might start to shake after 30 seconds," says Lewis. If this is too intense, she recommends taking five-second breaks, or not going as far down the wall, so it's not as difficult.
What it builds: Thighs, especially inner quads
You're ready for the real thing when: You can hold the pose for a minute or two.

Granted, these moves won't turn you into a gym rat overnight. But if you practice them daily, you should be able to hold your own at your local sweat palace in one to six months, according to Liz Neporent, author of "The Ultimate Body: 10 Perfect Workouts for Women." And if all this still seems too complicated, take heart. "Getting started can be as simple as going for a walk," says Lewis. "Go for 15 to 20 minutes a day, and gradually work up your speed." So there you have it: It's as easy as putting one foot in front of the other.