Want to feel great all day? Start off with a few simple exercises straight out of bed and you’ll be energised, motivated as well as ready for anything. You don’t have to get in a full workout — just five to 10 minutes will do.
Activating certain muscles in the morning could lower your risk of injury when you do hit the gym. What’s more, if you have the tendency to feel tight in your hips as well as your legs – or alternatively achy in your lower back when you wake up – these moves will assist with relieving pain and boosting flexibility.
What’s more, there are loads of studies which show that if you do some exercise in the morning, you will certainly be in a better mood for the entire day. You will also have more energy and you will certainly be a better colleague, friend or partner.
Running Or Walking
A morning run or walk is a fantastic way to start off the day in style. The exercise will boost your metabolism as well as encourage better fat-burning. If you do your run or walk before you eat breakfast (in a fasted state), you’ll end up by burning a lot of fat first thing in the morning.
Cat Camel Stretch
Stretching exercises are extremely useful for muscle toning as well as for preventing arthritis. The stretching exercises that you choose to do can either be dynamic or static:
- Dynamic stretches – such as the cat camel stretch – are particularly useful for doing other exercises in the morning. These are also beneficial at other times of the day, especially after long periods of sedentary work. The cat camel stretch is great for spinal flexibility and is a good warm-up exercise.
How To Do The Cat Camel Stretch
- Kneel down on all fours on a mat.
- Begin by rounding your back just like a camel’s hump so that your head will try and meet your pelvis. This is the camel position.
- After this, lower and then lift your head so that your lower back is arched. This is the cat position.
Perform these movements slowly as well as smoothly. Repeat about between four and five times.
Performing this simple exercise first thing in the morning will activate your full body. The focus will be on the trunk and the erector spinae (in other words, the muscles and tendons running along your spine). This helps to build better posture. The bird dog also increases lower-body stabilisation throughout your day which makes climbing stairs – and even just walking – feel easier as well as more efficient.
How To Do The Bird Dog
- Begin on your hands and knees.
- Squeeze your glutes, draw your stomach in, pull your shoulder blades down and keep your head in line with your spine.
- Holding the position, lift your right arm and left leg so that each of these is extended straight.
- Bend your right arm and left leg. Bring in your right elbow towards the left knee. Hold for three seconds. After this, extend and repeat.
Do 10 reps and after you’ve done this repeat on your opposite side.
Teaching others how to exercise properly is the job of a personal trainer. If this sounds like something that you want to do yourself then check out our Personal Training Diploma. Follow this link for more information.