A Great Workout If You’re Not a Morning Person
Getting out of bed in the morning to go straight into moving your body for workout is hard to accept when you are still in bed. Truthfully though, morning workouts are easier to stick to. Also, science suggests that working out early, before you’ve had breakfast, may help the body burn fat more efficiently.
We get it though. It’s hard to add one more commute to your weekday outside of work and other activities. So don’t leave the house. Workout from home in the morning.
Start with gentle movements that yield big results—this will get your body used to the early wake up call and will help you to form the habit of movement in the morning. These simple movements should strengthen and stretch the entire body while getting the blood pumping but should be a bit less intense. Try this workout created by personal trainer Tamara Pridgett:
Instructions: Complete 3 rounds of the following circuit. Perform 10 to 12 reps of each move in the first set, 12 to 15 reps in the second set, and 15 to 20 reps in the third set. By the end, you’ll feel stretched, energized, and ready to take on the day.
1. Hollow Body Hold
Lie faceup with arms by sides and legs extended straight. Engage abs. Lift shoulder blades and straightened legs off the floor, keeping lower back pressed into mat throughout the entire exercise.
2. Single-Leg Glute Bridge
Lie faceup with knees bent and feet shoulder-width apart. Extend left leg straight out then press into right heel to lift hips straight up off the mat. Keep knees in-line and engage glutes as you lift. Lower down slowly, creating your own resistance, then repeat on other side.
3. Reverse Oblique Crunch
Start sitting on a mat, legs extended out in front of you, hands-on mat behind you. Lean back slightly onto fingertips for balance and lift legs two inches off floor. Keeping core tight, shift weight onto right hip and twist at the waist to bring bent knees toward chest. Extend back out (don’t drop legs to the mat). You should feel this in your side abs. Twist to the other side and repeat. Continue alternating.
4. Plank With Knee Tap
Start in high plank position, hands directly under shoulders, shoulders in-line with hips. Engage core to keep torso still, and without shifting weight, draw right knee to chest and lift a left hand to tap right knee, then draw left knee to chest and lift a right hand to tap left knee. Continue alternating as fast as possible without losing form.
5. Double Leg Lift
Lie faceup on mat, legs extended up toward the ceiling so body forms a 90-degree angle, arms by sides. Keeping core engaged and lower back pressed to mat, slowly lower legs down to the mat as low as possible. Don’t let lower back pop up off the mat. Slowly lift legs back to starting position and repeat.
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Lift arms out in front of you for balance if needed. Rise and repeat.
7. Lateral Lunge With Knee Drive
Start with feet together, arms at your side. Take a big step to left with the left foot, send your hips back, and bend left knee (right leg is straight) as you bring palms together in front of the chest. Keep chest lifted and abs engaged. Press into the left foot to reverse momentum and shift weight onto the right leg as you draw left knee to chest. Return to lunge position and continue to repeat. Then repeat on the other side.
8. Inchworm Push-Up
Stand with feet shoulder-width apart. Hinge at hips to bend over and touch the floor with hands, then walk hands out to high plank position. Keeping elbows close to sides, bend elbows and lower chest to the floor. Push back up, then walk hands back toward feet. Repeat.
Now that you know these morning workout ideas, be sure to always follow instructions. By this, you will not only feel energized but as well as establish a new morning routine.