Some of us are “morning people” others are not. But with the right exercise routine, everyone can at least look like a morning person by being alert in mind and body. Plus, with the right exercise, you can jumpstart your metabolism to burn calories all day long. Here’s a five-step exercise routine that just right for the morning:
1. Stretch Sit-Up
To slowly activate the core muscles (without stressing them out), try this move. Lie on the floor with legs together and straight out in front of you and arms extended on the floor overhead. Stretch arms up, engaging core as you sit up, and then try to touch your toes once you’ve reached a full bend in hips. Return to start.
2. Squat Twist
This move targets your lower body, but also incorporates a twisting motion to work your obliques and upper body—especially if you add a weight to the mix. Stand with feet slightly wider than shoulder width, toes pointing forward. Without moving left foot, rotate torso to the left, lifting right heel off the ground and twisting right foot to the left as you do. At the same time, extend arms up to the ceiling to your left. Rotate body back to center, and then lower into a squat. As you do, bring arms down until they cross over your right foot and hover above the ground. Return to start.
3. Plank Combo
This is a great way to get the blood flowing to the core and works both the upper body and the core. Begin in a modified plank position, with hands and knees on the ground, keeping shoulders, knees, and hips in one straight line. Place toes on the floor, and then lift knees off the ground to go into full plank position. Hold for 2 seconds in the first set (increasing to 4 seconds in the second and 6 in the third). Return to modified plank. That’s one rep.
Then rotate into a side plank by starting in standard plank position. Then pull your legs together so that heels touch (widen legs to make this move easier). Rotate torso to the left, lifting left arm off the floor and extending it straight up toward the ceiling, stacking shoulders in one line as you do. Return to start, and then repeat on the other side.
4. Lunge Rocking Horse
This move strengthens the lower body while also stretching the hamstrings and calves. Begin by lunging forward with left leg in front, left knee bent 90 degrees, toes pointing forward. Straighten left knee as you dive upper body forward until you can place your fingertips on the ground (or as close to possible), framing left leg between your hands. Return to the starting position, and repeat on the other side. That’s one rep.
5. Walk It Out (High Knee)
Finish off this morning routine with a strong high knee walk for 90 seconds. Then slow down the tempo for 45 seconds and then a slow walk for 30 seconds.
Then go ahead and take a shower and you’re ready for your day!
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
