There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.
When it comes to exercising in the a.m., it’s way easier to be a wimp than a warrior—which is bad news, considering how an early sweat session may benefit your body, not to mention your to-do list.
It’s no wonder, really, since your body’s still going to be in snooze mode at that hour, particularly if it’s not acclimated to doing something right away.
Here are some simple morning exercises that will help you feel great the whole day long. You can do them all at home without having to enroll in the gym
- Bicycle Crunches:
There are numerous crunch exercises for targetting the abs. The bicycle crunch is a variation where you work more muscle groups.
Aim for 15 to 20 reps to start off with.
- Bicep Curls:
You can do this sitting down. Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support. Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it. Try to do one or two sets of about ten repetitions for each arm and then switch arms.
These exercises are really useful for toning the arm muscles. In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.
- Lunges:
Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.
Try to a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.
This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.
- Push Ups:
You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position. An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.
Beginners may take up to a month to be able to do 100 pushups so you will have to start with a very small number and gradually increase it. This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.
- Squats:
Not just legs are involved but also hips and knees. Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.
The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.
