The Best Morning Exercise Routine to Follow When You Get Out of Bed
Morning workouts are a perfect way to get up, and this 7-minute exercise routine will help add that extra spark to the day. The routine, built by experts, can motivate you to wake up your muscles and mind—so you can move, feel strong and conquer everything at work.
You’ve just spent hours lying in isolation, but first thing in the morning, you need movements that aren’t too rough on your body and joints. This 7-minute fitness routine includes energizing movements that need coordination. You’ve got to remain concentrated because the mind-body link is key to the body’s awakening.
Preparing to join? Take the first-morning stretch and indulge in the exercise that experts have developed. Do every step for 30 seconds, or up to one minute, if you feel like it and you have the time to do it. Take a breather for one minute between the cycles, and then repeat the entire process a second time.
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01. Jumping Jacks — 30 seconds
It’s an energizing movement, and it’s a powerful stretch for the arms, it helps expand the chest, and it increases the heart rate.
- Stand with your feet while your arms are by your sides.
- Jump your feet up and raise your arms above your head at the same moment.
- Jump your feet back together and place your arms back to your sides as in the initial position. Keep repeating fast to get the energy to move through your whole body.
02. Fast Feet — 30 seconds
This move requires focus—the fast feet is a blend of the brain and nervous system working simultaneously.
- Stand with your feet shoulder-width apart.
- Fall on to the balls of your feet with your knees slightly bent. Take up the right foot and swiftly put it back down and perform it on the opposite leg. It’s a bit of a cardio exercise that can make you moderately tired, but it can strengthen your muscles and bones at the same time.
03. Forearm Plank — 30 seconds
It exercises every muscle in the core because it needs to concentrate on keeping in the proper form. Plus, it’s intense, so it’s going to completely wake you up.
- Begin with your knees and forearms on the ground, shoulder-width apart. The elbows must be placed under your shoulders, your forearms in front of you on the floor.
- Raise your knees off the ground and force your foot down to get your body to full length, so that your body forms a long line.
- Keep your core tight and your hips raised, and hold your neck in alignment with your spine.
04. Pilates Roll-Up — 30 seconds
This helps stretch and awaken the whole back of the body, such as the hamstrings, upper back, lower back, and neck. Rolling tends to massage the stiffness out of the neck and to wake up the body, and it works the core as well. Constant movements leave the body energized.
- Lie face-up on the mat with arms resting on the floor above your head.
- Float your arms up so that your wrists are straight above your shoulders, and continue to curve your spine up and off the floor.
- Fold over your legs, making a “U” shape with your body. Reverse move to lower back to the mat again. It’s not difficult as it may sound, but an effective exercise to get the blood flowing to your body’s major muscles.
05. Bicycle Crunches — 30 seconds
This is fabulous considering its spine-twisting motion, which enables you to move after a long night’s sleep (let’s hope!). It’s a great workout for the obliques, too.
- Sit on the floor with your knees bent, your feet raised, your hands behind the head.
- Hold your chest up and back straight as you lean back and activate the abs.
- Twist to bring the left elbow to the right knee, straightening the left leg.
- Repeat on the opposite side.
06. Superman — 30 seconds
The extension in this step tends to reinforce the muscles that support the spin. It also helps to open your body’s front and relax the core muscles.
- Lie on your stomach holding your arms extended in front of you.
- Lift your torso and your legs off the floor by a couple of inches. Pause and then steadily bring it back down.
WATCH THIS LIFE CHANGING VIDEO
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Find out the morning secrets of millionaires and billionaires. It’s all about mastering your morning.
Why Does Morning Exercise Kick Butt?
Early morning exercises bring a range of advantages, both to your health and to your normal schedule, that working out at other times can’t provide. Yes, you’re going to have to be disciplined to get up early. And yeah, you ought to be focused on completing a morning workout routine, not only going through the paces in a zombie-like condition. It only needs a little time to practice before the morning workout becomes the ritual.
Do we really have to argue with this one? You’ve developed a strong routine of morning workouts, your metabolism is improving, your body is looking and feeling fantastic, you’re sleeping well enough at night, and your mind is as clear as ever. Do you really love your new life?