Slow and Steady Wins the Race

The body is a complex assembly of bones, muscles, organs, blood vessels, nerves, skin, and connective tissues.  When the body moves correctly, it seems effortless. It's a beautiful thing.  Our bodies move with a symphony of bones, nerves, muscles, and joints working together synergistically to get us moving in whatever way we are asking it to perform, whether that's picking up a baby out of the car seat, deadlifting 500 lbs, or running up a flight of stairs late for a meeting.
When we are babies, we are taught by our parents to move our bodies efficiently, in a way that sticks in our brains, and doesn't get us hurt.  Imprints are made in our neural pathways.  Our motor cortex processes these things.  We learn how to operate a spoon, walk, tie our shoes, run, etc.  The point here is that our nervous system drives the movement.  Athletes may make very complex movements look effortless, but in the learning stages, a lot of time, energy, thinking, and hard work was probably put into those movements. 

Jami Lynn doing a Stability Ball Wall Squat

When it comes to exercises and moving our bodies in different planes of motios, you will be better served to take it slow.  Start with the basics and learn to just move your own body-weight efficiently.  Even if you were a high school star athlete but it's been years since you've done anything recreationally, I would start you out as a beginner.  I'd put you through the basics because we need to get sound technique down from the start.  You have to check your ego at the door and look at the big picture.  Exercise and really just moving your body without pain are things you want to be able to do until you check out of this place.  The Law of Facilitation states that, "When an impulse has passed once through a certain set of neurons to the exclusion of others, it will tend to take the same course on a future occasion, and each time it traverses this path the resistance in the path will be smaller." (Dorland's Medical Dictionary)  What this means is that when you practice moving your body in a certain way over and over again, you better hope it's in the right form.  If you are moving your body inefficiently, and repeating these bad habits over and over again, these neural pathways are imprinted in your brain.  After doing this for months/years, it's going to be hard as heck to re-write this movement.  That's why it's my opinion that it's not practice makes perfect but perfect practice that makes perfect.  

Liz performing a Lunge

Do yourself a favor, when you start to exercise your body, start slow and ease your mind by bringing in a qualified personal trainer to show you proper form for exercise.  Your health and exercise longevity will benefit in the long run, giving you many fun-filled years of functional use.