Hey there viewers and welcome back to bestie! Strong immunity is a blessing especially during
these dark times. If you have been neglecting your workouts then it's time to hit that
reset button and get going! When it comes to exercise is there a better time than morning?
Morning workout sessions are associated with better focus, mood,
increased alertness and more energy.
They involve moves that activate your body. If you’re a late working professional or just don’t
like going to the gym early, then at home morning workouts are a great way to start your day.
They’re easy to turn into a habit and also helps burn body fat.
Do squats work? What about the sun salutation yoga? Single leg glute bridges? Watch and learn
about all these exercises and how they do wonders for your mind, body and soul.
Jumping Jacks You may remember doing jumping jacks as a kid.
This simple activity is often done as a warm up before playing some sport.
It is a full body workout that engages your legs, core, arms and heart.
To start the day off on a more active note, it will help loosen up your shoulder because
you will be swinging your arms way above your head. If you do this every morning
you will start noticing muscle tone, better stamina and increased flexibility. If you
are aiming to achieve your weight loss goals then jumping jacks will help you get there!
How many jumping jacks can you do? Tell us in the comments below!
Squats
There is a saying ‘50 squats a day will keep the doctor away”.
The obvious benefits of doing these early mornings will not only be visible in your legs, but it will
also help in lowering stress. Squats activate glutes and engage the back muscles together.
This helps in strengthening and building muscle.
For best results make sure your form is correct. If you’re a beginner you can use a chair for
support and remember don’t let your knees go past your toes. Doing this every morning will
be beneficial in the long run. The best part? You can do it anytime - anywhere.
Inchworm Stretch This is one of the most versatile
exercises that can be easily incorporated into any workout regime. It’s one of the best ways to
start the morning because it engages most of the muscles while strengthening them at the same time.
Every step of this exercise involves some muscle group like feet,
chest, shoulders and triceps. As you go down, stretch your hands out,
parallel to the ground into the plank position, involve your abdomen, hips and glutes.
Firing up all these muscles before getting on with your day will help
in staying active and thinking clearly. It also helps prevent injuries because
it targets the major muscle groups and uses only your body weight.
Sun Salutation Yoga
Sun Salutation is a combination of 12 different and powerful yoga poses.
Besides being a great cardiovascular workout, it is also known to have an immensely positive
impact on the body and mind. It’s recommended to do it on an empty stomach, early in the morning.
This is because the pose focuses on activating the nervous system and
enhancing cognitive abilities like thinking, and staying active. If done regularly then it
is beneficial for heart health, the immune system and weight loss management. One of
the most common problems faced nowadays is indigestion. Well, this exercise is
good for digestive health by activating the release of digestive enzymes in the stomach.
Calf Raises Calf Muscles are important
for performing everyday activities. The stronger your calf muscles, the more powerful your walking,
jogging and other physical activities will be. Along with strengthening your calf
muscles it also improves ankle strength. Doing standing calf raises after getting
out of bed pumps up the two major muscles that go down the back of your lower legs.
Weak calf muscles are susceptible to cramping, straining or tearing which makes walking and
running difficult. Strong muscles result in better stability and balance. To properly do
this exercise, use a wall for support, rise up on the ball of the foot as high as you can go.
Lower back down to the ground, not allowing your heel to touch the ground in between.
Jump rope
Morning habits determine the tone for the rest of the day. If you don’t have time to
do elaborate morning routines then jump rope will be your best friend. Skipping rope tightens your
core and other muscles while also improving your stability and endurance. Not only does it burn
those extra calories but it is one of those few exercises that involve every body part.
You need to stay fresh throughout the day so that your brain is in top condition.
It rejuvenates your brain by improving reading skills, memory power and increasing mental
awareness. Being a low impact workout it won’t leave you feeling exhausted.
Single Leg Glute Bridges
If you are not a morning person or find it hard to dedicate more time to working out then
this exercise will make up for the loss. Doing single leg glute bridges in the morning twice or
three times a week, without weights, will keep your posture upright and strengthen the spine.
They are a great way of activating and strengthening your core stabilizer muscles.
Start by laying down, bend one knee and extend the other while pushing yourself against the floor.
It helps in flattening the tummy and focusing on the muscles in your six-pack
which will give you a more defined waistline. Did you know that doing this exercise will also
keep lower back pain in check? Pick up this quick exercise to make your abdomen stronger!
Double leg lift This is one exercise that can be done before
getting out of the bed! All you have to do is lift both your legs up toward the ceiling. Making a 90
degree angle like this will engage your core and make it stronger. Although it may seem like the
easiest exercise, it’s effects are remarkable, especially if you have chores to take care of.
Working your lower abs, the leg raise improves the strength and flexibility of
your hips and lower back. It’s perfect for people who spend a considerable amount of
time sitting at a desk. There are other versions of a simple double leg raise
which are weighted leg raise and medicine ball leg raise that you can do at home.
Looking to get toned abs? Check out this video for 12 exercises that will help you build rock
solid abs in just 4 weeks! Now back to morning exercises for an active, slimmer and fresher you!
Lunges A weak core causes back pain and slouching.
This makes it difficult to carry on daily activities smoothly. Your core gives stability and
helps power the moves you make every day. Whether it’s bending to pick up a laundry basket, swinging
a golf club, paddling a kayak, or reaching for the top shelf, a strong and flexible core makes
the move more fluid and efficient. Lunges are one of the key moves for strengthening this region.
Doing this every morning will also burn extra fat built up around your abdomen and legs.
Lunging with a full stomach isn’t so comfortable,
so make sure to do it before breakfast. It will work like an energy booster.
Cat Camel Stretch Stretching out your muscles
first thing in the morning will relieve any sort of tension or pain caused from sleeping. Doing it
regularly also increases flexibility. Cat camel stretch focuses on stretching the back muscles.
This activates your spine, .
To do this exercise, you will have to be on all fours. Bend the spine up like a cat
and then curve it downward so your stomach hangs towards the floor. The purpose of this
exercise is to help mobilize the back, reduce stiffness and increase flexibility. When done
regularly every morning, it will help your endurance and improve posture.
In addition, the exercise can help decrease back pain and injury.
Morning Walk When you wake up in the morning,
moving is the last thing you want to do. However, morning walks will energize and
boost your mood for the rest of the day. Doing it for just 20 minutes will reduce stress,
anxiety, fatigue and will also help in shedding those extra pounds.
Doing this kind of low to moderate workout helps improve brain function
and increases lung capacity. After helping your day go more smoothly,
morning walks also help you get a proper sleep at night.
What is your first morning activity? Tell us how it has helped you in the comments below!