If you’re anything like me, you probably have never even considered exercising in the morning, because, let’s be honest, not everyone is eager to rise and shine every single day. However, having realized that in the morning is basically the only free time I have during the day, I had to start taking into consideration the possibility of a morning exercise. Of course, I had to stay in shape, and that is even harder to do if you’re spending all day in the office.
I started researching the benefits of an early morning sweat, and I was blown away. A 10 to 15-minute morning exercise can enhance your metabolism, improve your mental and physical energy, help you stay disciplined, help you stay in shape, and even enable a good night sleep. There is so much more to morning workout than people realize. Of course, it will be hard to start out, but once you actually try it, you’ll be as blown away as I was. Also, if you want to start waking up in the morning feeling relaxed, make sure to not spend your night working; you can always rely on paper writing services where you can place an order. If you’re unsure of whether the service you’ve chosen is good, simply look up “papersowl is it reliable” on Google to find all the answers in a good review!. So, if you’re eager to start your morning workout, here are some of the best exercises you should try.
The rules of Morning Workouts
In order to get the most out of your morning workouts, there are some rules you should follow:
- Morning workout should happen immediately upon waking up
- There should be at least one exercise that is explosive, like the jumping jacks squat exercise
- You should do stretching before the more demanding exercises
- It shouldn’t be more than 15 minutes
- You should focus on doing the exercises that fit your style
The ‘Stretching out’ exercises
Let’s start with a collection of ‘stretching out’ exercises that are intended to activate your muscles and get you ready for the day. If you’re only starting out with the morning workout, the ‘stretching out’ exercises will be an excellent introduction to the world of am workout. You can also use these exercises as a prep for more demanding workout afterward as well. So, here are some of the stretch exercises you can do in the morning; it will take you 10 to 15 minutes, depending on how many sets you want to do;
- Shoulder shrugs: you can shrug your shoulders while seated, and make sure to shrug them up to your ears, repeating ten times
- Neck rotation stretch: to regain the important neck mobility, make sure to rotate your neck in a circle, in a clockwise and counterclockwise direction,5 5 times each
- Lumbar Flexion stretch: the seated lumbar flexion exercise is excellent for lower back stretching; make sure to bend over and try reach your hands towards your feet, holding the position for 10 seconds and repeating several times
- Overhead shoulder stretch: standing up, raise your hands above your head, palms upward; hold for 10 seconds and repeat five times.
- Standing quad stretch: to stretch the muscles in the front of your things, make sure to bend one knee up and grab your ankle with one hand; hold your leg up for 15 to 20 seconds, and repeat three times, each leg.
Jumping Jacks Squat exercise
Some may find this exercise too aggressive for a morning workout routine, but the combination of jumping jacks and squats has worked wonders for me. The combination of these two exercises stands for a light cardio exercising, which gets our blood flowing, energy levels high up and also stretches your muscles better than any other exercise. In just a few minutes, you’ll feel as if you’ve done a 30-minute workout session. Here is how to do this exercise;
Make sure to start with your feet together, hands clasped at your chest. Jump your feet out and simultaneously bend your knees, so you land in a squat position. Push off, using your heels, and jump back to the starting position. Make sure to stay in the squatting position several seconds, before repeating the exercise. Try to do this exercise three times for 40 seconds to get the full effect.
Plank and Plank Walk-out exercises
These exercises are excellent because they don’t only wake up the whole body, but they also engage abdominal, upper and lower body, and promote balance and coordination, all at once. They will get your blood pumping and awaken you better than several cups of coffee. In order to do the single plank exercise, make sure to start, from a standing position, bending the knees and walking your hands forward into a palm plank position. Make sure your shoulders are in line with your wrists, and that your hips aren’t dropping. Now, all you have to do is hold this position for 30 seconds and repeat several times.
When it comes to the plank walk-out exercise, all you have to do is form the formerly mentioned plank position, but instead of holding the position, you will walk your hands back, coming to the standing position. So, the exercise basically combines standing roll down move and the plank move, coming back to standing, before repeating again. Make sure to repeat this exercise several times, for at least for a minute each.
The Hundred exercise
The Hundred is a Pilates mat exercise, which differs from the previous exercises significantly. However, it is as equally important to include in the morning workout routine because this exercise gets oxygen flowing and connects to your breathing in order to promote circulation. The name of the exercise comes from the 100 beats of your arms made during the exercise.
So, how is it done? Make sure to lie on your back, raise and bend your legs at the knee. Once you’ve reached the tabletop position with your shins and ankles parallel to the floor, make sure to inhale, and then exhale. Then, make sure to bring your head up, with your chin down, curling your upper spine off the floor and gazing down into the scoop of the abs. Then, extend your arms and legs and take five short breaths in and out while moving your arms up and down. You should do a cycle of 10 full breaths while your arms pump up and down in line with your breaths.
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My Name is Kasim Khan and I am the founder of Educate Inspire Change. I have just returned from a 1 week stay at the world’s first medically licensed plant medicine retreat, it’s called Rythmia and is in the beautiful country of Costa Rica. During this week I had the most profound and transformational experience of my life and it’s not only me . . .over 95% of people who embark on this journey at Rythmia reports that they too had a life changing miracle. This magical place had such a profound effect on me that I am now dedicating my time to sharing this healing opportunity of a lifetime with you all.