5-Minute Crafts
5-Minute Crafts

10 Exercises You Can Do in the Morning

Morning workouts have many positive effects. Exercising in the morning can help reduce your appetite during the day, for example. Besides, your mental health can improve significantly, your self-esteem may increase, and even your anxiety might even go away.

5-Minute Crafts suggests starting your morning with strengthening exercises so you have enough stamina for the entire day. Don’t forget to do a short warm-up workout for 5 to 8 minutes.

❗️ If you feel pain or anything of that sort during the workout, stop it and see a doctor.

1. Squats

  1. Begin standing with your feet slightly wider than hip-width apart, with your toes turned slightly outward and your hands by your sides so your palms are facing inward. Pull your shoulders down and back.

  2. As you inhale, tighten your abs, and as you exhale, begin to shift your hips backward then downward to create a hinge-like movement at your hips and knees simultaneously. Stretch your arms in front of you. Continue bending your knees until your thighs are parallel with the floor. Make sure that your knees remain aligned over your second toe. Pause, and return to the starting position.

Repeat 10 times.

2. Side lunges

  1. Stand with your feet parallel, facing forward and hip-width apart. Position your hands where they are comfortable to help you maintain your balance during the exercise. Stiffen your torso by contracting your core and abdominal muscles. Transfer your body weight to your heels.

  2. Inhale and gently take the weight off of your right leg, slowly stepping to the right while keeping your weight over your heels and both feet facing forward. Bend at the hips, pushing them back while simultaneously shifting your weight toward the right foot. Your left leg should be at full extension at the knee.

  3. Exhale and push off firmly with your right leg, returning your body to your starting position. Repeat the movement on the opposite side.

Repeat 8 times on each side.

3. Forward lunges

  1. Stand with your feet together. Pull your shoulders down and back without arching your lower back, and engage your abdominal muscles to support your spine.

  2. In preparation to step forward, slowly lift one foot off the floor, stabilizing your body on the supporting leg. Hold this position momentarily before stepping forward. The knee of your back leg should touch the floor.

  3. Firmly push off with your front leg, activating both your thigh muscles and glutes to return to your upright, starting position.

Repeat 8 times on each leg.

4. Push-ups

  1. Kneel on an exercise mat or on the floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Align your head with your spine.

  2. Slowly lower your body toward the floor while maintaining a rigid torso and keep your head aligned with your spine. Continue to lower yourself until your chest or chin touch the mat or floor. Stay in this position for a couple of seconds.

  3. Press upward until your arms are fully extended at the elbows.

Repeat 10 times.

Tip: If you find it difficult to do the exercise with your legs straight, put your knees on the floor. You can also place your hands a little wider. It will be easier to do the exercise this way.

5. Cobra exercise

  1. Lie on your stomach with your hands by your sides, positioned directly under your shoulders, with your hands facing forward. Extend your legs and make your toes point away from your body.

  2. Gently exhale, press your hips into the mat or floor, and pull your chest away from the ground while keeping your hips stable. This will arch your lower back and stretch the muscles in your chest and abdominal region. Hold this position for 15 to 30 seconds.

  3. Lower your upper body to rest back upon the mat or floor and inhale.

Repeat 10 times.

6. Limb raises

  1. Lie on your stomach with your legs extended, toes pointing away from your shins, and your arms extended overhead with palms facing each other. Relax your head to align it with your spine.

  2. Exhale, contract your abs to stabilize your spine, and slowly raise one leg a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Hold this position briefly, avoiding any arching in your back or the raising of your head.

  3. Inhale and return to your starting position. Repeat the exercise, alternating your arms and legs.

Repeat 8 times on each side.

7. Plank

  1. Lie on your stomach with your elbows close to your sides and directly under your shoulders, palms down, and hands facing forward. Contract your quadriceps to extend your legs and pull your toes toward your shins. Inhale.

  2. Exhale, slowly lift your entire torso off the floor, maintaining a stiff torso and legs. Avoid any arching in your lower back, hiking in your hips, or bending in your knees. Avoid shrugging your shoulders and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breathe while holding this position for a specified time (5+ seconds). Test your capabilities.

  3. While maintaining a stiff torso and extended knees, gently lower your body back toward the floor before relaxing.

8. Crunches

  1. Lie on your back with your knees bent, your feet flat on the floor, and your heels 12 to 18 inches from your tailbone. Place your hands behind your head, pulling your elbows back without arching your lower back.

  2. Inhale. While exhaling, contract your abs and flex your chin slightly toward your chest while slowly curling your torso toward your thighs. The movement should focus on pulling your rib cage toward your pelvis (the neck stays relaxed while the chin is tucked toward the neck). Continue curling up until your upper back is lifted off the floor. Hold this position for a few seconds.

Repeat 10 times.

9. Glute bridge

  1. Lie on your back in a bent-knee position with your feet flat on the floor. Gently contract your abdominal muscles to flatten your lower back into the floor. Keep your arms straight and close to your body. Inhale deeply.

  2. Gently exhale and press your hips upward off the floor into extension by contracting your glutes. Maintaining your abdominal contraction helps avoid excessive arching in your lower back. Transfer your body weight to your heels.

  3. Inhale and slowly lower yourself back toward your starting position.

Repeat 10 times.

Tip: Over time, you can start lifting one leg off the floor and extending it when your hips are raised.

10. Glute toning

  1. Kneel on the floor, positioning your knees and feet hip-width apart. Position your palms directly under your shoulders at shoulder-width, with your fingers facing forward. Stiffen your core and abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching.

  2. Inhale. While exhaling, lift the left leg while maintaining your bent-knee position, allowing movement only from the left hip joint.

  3. Return to the starting position and repeat the exercise with the same leg, without putting the knee on the floor.

Repeat 8 times on each leg.

Tip: To increase the intensity of the exercise, place a dumbbell on the back of the knee.

A morning workout will give you energy for the entire day. Besides, a 2014 study proved that adults who do morning exercises fall asleep faster and sleep better than those who work out in the daytime or evening.

5-Minute Crafts/Health/10 Exercises You Can Do in the Morning
Share This Article
You may like these articles