Morning Exercises at Home (For Those Of Us Who Aren’t Morning People)
Morning Exercise: What are the benefits?
– Before breakfast, early morning workout burns out your fat and calories at a very fast pace. This kick starts your effort to lose weight and will keep you healthy.
Best Morning Exercises at Home
– Get into the top or start of a pushup position. Keep your palms and toes firmly planted on the ground, your back straight, and your core tight. A saggy back or bottom during a plank can result in lower back pain later on, so be sure not to compromise your form. Do not let your head sag.
– Low plank. Lower down to your forearms, maintaining the same positioning and form as the high plank.
Walking is low impact, requires minimal equipment, can be done anytime, and can be carried out at your own pace. You can get out and walk without worrying about the risks that come with intense exercise. Walking is also a great form of physical activity for people who are overweight, elderly or have not worked out in a long time.
Yoga is a systematic practice of physical exercise, breath control, relaxation, diet control, and positive thought and meditation aimed at developing harmony. It also is one of the most effective morning exercises.
Yoga is the art of taking control of your mind and your body. Practicing yoga while the rising sun is up, will boost your metabolism early in the morning and will ease your stress hormones. It releases your happy hormones, keeping you alive and fresh through the day. It also boosts your power of concentration and endurance which could save your worst days.
Various yoga techniques have expressed the benefits of improving body flexibility, performance, stress reduction, inner peace achievement and self-realization. The system has been advocated as a complementary treatment to help cure several ailments such as coronary heart disease, depression , anxiety disorders, asthma, and extensive disorder rehabilitation including musculoskeletal and traumatic brain injury disorders.
5. Jump Rope
What exercise equipment sells for less than $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while simultaneously toning the muscle? And using it for 15-20 minutes will burn the calories from a candy bar off? A jump rope, that’s what.
It is a highly effective form of respiratory cardio exercise. If done regularly, it strengthens your calf muscles and helps improve the elasticity of the tendons and fascia that surrounds them. This reduces the risk of injury to the lower legs. Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope.
If you haven’t used a jump rope since elementary, it can be somewhat shameful. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately.
- Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
- Next, without using the rope, practice jumping.
- Finally, put the two together. You’ll probably do well to jump continuously for one minute.
The purpose of abdominal crunches are to tone the body’s core muscles. The exercise helps strengthen the core muscles , improve posture and increase muscle mobility and flexibility.
- Lie flat on your back on a floor or mat
- Bend your knees, keeping your feet flat on the floor, hip-width apart
- Place your arms behind your head, and lift your shoulder blades off the mat gently
- Lower yourself back with slow and steady motion
- Stand with feet slightly wider than hip-width apart, toes pointing forward or slightly turned out.
- Keeping chest up, shoulders back, push knees out as you sit back and down like you were going to sit in a chair. Do not let knees go forward past ankles. Lower until your butt is in line with knees, thighs parallel to the floor, or as low as you can.
- Keeping chest tall, push through your heels to stand back up.
8. Power Push-Ups
The power push-up is one of the most simple morning exercises you can do at home. This exercise will help you lose weight, improve your metabolism, and strengthen your muscles. It uses nearly every muscle in your body- and if done correctly, it will reduce the risks of future injuries.
- Place your hands on the mat, shoulder-width apart, your fingers facing forward.
- Brace your torso, and extend your body completely, so that you are in the “planking” position. Make sure your head and spine align.
- While maintaining the same body position, lower your body slowly towards the mat while allowing your elbows to shift outwards.
- Once your chest or chin has reached the level of the floor, push upwards until they are fully extended.
9. Knee Tucks
Start your day off the explosive way with knee tucks.
- Stand with feet hip width apart and knees bent.
- Jump up and pull knees toward the chest.
- Land both feet together softly and with knees slightly bent.
10. Forward Lunges
This exercise benefits your lower body and heart the most. It gets blood pumping through your legs, making moving throughout your day much, much easier.
- Stand with feet a hips-width apart and with hands by your side.
- Take a big step forward with the right foot and bend at the knee until both knees form angles of 90 degrees while holding hands in front of your body.
- To push back to the starting position push down into the right heel.