10-minute morning exercise that replaces coffee

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Breathing, stretching, and strength exercises will help you wake up fully.

Why exercise

To be cheerful and focused in the morning

Exercise improves blood circulation, the brain receives more oxygen and begins to work at full strength. As a result, attention, concentration and memory are increased.

Just 10 minutes of exercise improves cognitive performance by 14%.

To maintain a good figure

Exercising on an empty stomach accelerates fat oxidation for 24 hours after your morning workout. They also increase the sensitivity to insulin, a hormone that plays a large role in maintaining a healthy weight.

To cheer up

Exercise improves your well-being and helps you fight stress.

What does morning exercise consist of?

Three parts:

1. Warm up. Breathing and doing a couple of exercises in bed will help open your eyes.
2. Soft stretch. She will pleasantly knead the body frozen after sleep.
3. Simple strength exercises. They will help warm up your muscles, speed up blood circulation and finally wake up.

How to warm up in bed

Diaphragmatic breathing

Lie on your back, you may not even open your eyes. Place one hand on your stomach to feel if you are doing the right thing.

Inhale deeply, filling the belly with air first, and then the chest. Exhale to draw in your stomach as much as possible. Perform three breaths and then stretch your entire body.

Gluteal bridge

Bend your knees and place your feet on the bed. Place your hands along your body. Raise your pelvis as high as possible, tighten your buttocks. Go down and repeat two more times.

Raising the legs

Leave your legs bent as in the previous exercise. You can stretch your arms over your head or leave them along the body. Lift one leg up as far as you can. Remember, you should feel a little tension, not pain.

Lower your leg and lift the other. Repeat 3 times for each.

After that, sit on the bed and take 3 more deep breaths and exhales with inflation of the abdomen. Now you can get up and start the second part.

How to stretch

All exercises are performed softly and smoothly, without jerking or strong pressure. Now is not the time to set records - a pleasant muscle tension is enough.

Stretching with arms raised

Stand up straight with your feet together, raise your arms above your head and bring your palms together. As you inhale, tense your buttocks, stretch up, and then bend back in the chest region. Hold the pose for a couple of seconds to properly stretch the muscles.

Forward tilt

As you exhale, bend forward without bending your knees. Make three springy movements, each time deepening the slope a little. Do not strive to reach the floor, the main thing is to gently pull the muscles, and not set a record for the depth of the incline.

Deep lunge forward

Take a few steps with your hands on the floor until you are lying down. Place your right leg next to the inside of your right hand, straighten your left knee, and put your foot on the pad. Make 3 springy movements to deepen the pose.

Side turns

Without leaving the lunge, turn the body to the right and extend your right hand to the ceiling. Your chest should be facing the wall to your right. Hold the pose for 3-5 seconds and return to the starting position.

Downward Dog Pose

Stand upright, push your pelvis up, lift your heels off the floor, bend your knees and stretch your arms and back in one line. If the stretch permits, you can straighten your knees and place your heels on the floor. But at the same time, the back must remain straight - this is the main condition for correct execution. Spend 3-5 seconds in the pose.

From this position, return to the prone position again, repeat a deep lunge with the left leg and body turns to the left side. Then again take the downward-facing dog pose for another 3-5 seconds.

Cat-cow and turn to the side

Get on all fours, arch your back in an arc, lower your head. Then bend in the opposite direction, keep your neck in a neutral position, do not throw your head back. Perform 3 cycles of back flexion and extension.

Expand the body to the right, leave the left leg on the knee, extend the right leg. Point your right hand toward the wall behind your head. The arm, body and leg should be extended in one line. Spend 3-5 seconds in the pose.

Get back on all fours, do three cat-cow exercises, and repeat to the left.

Baby pose

Sit on your heels, bend over, lie with your stomach between your thighs and stretch your arms forward. Relax for a few seconds.

Deep squat

Raise your body, spread your shins wider, place your feet on the pads, push your pelvis back and go into a deep squat. Keep your back straight, fold your arms in front of you, and turn your knees to the sides.

The squat should be as deep as you can keep your back straight. Make 3 springy movements in this position and rise.

How to do strength exercises

The morning set consists of 10 exercises, the last one is breathing. Rest no more than 10 seconds between them. You can set a timer or just count to yourself.

Isometric wall squats

Go to the wall, lean your back on it and do a squat until your hips are parallel to the floor. The knee angle should be 90 degrees. Fold your arms in front of you. Hold this position for 20 seconds.

Touching the shoulders in the lying position

Stand upright, raise your right hand and touch your left shoulder. Return it to the floor and repeat the same for the left hand - touch the right shoulder and lower it back. Do 10 times for each side.

V-position hold

Sit on the floor, straighten your back, raise your legs bent at the knees, keep your shins parallel to the floor. Stretch your arms along the body at knee level. Hold the position for 20 seconds.

Squats

Turn your knees and toes slightly to the sides, keep your back straight, squat to the parallel of your hips with the floor or below. Repeat the exercise 20 times.

Push ups

Do push-ups in the classic version or from your knees. Point your elbows back and not to the sides during the exercise. Tighten your glutes to keep your back straight and not bend in the lower back. At the lowest point, touch the floor with your chest. Do 10-15 push-ups.

Bicycle on the back

Lie on your back, put your hands behind your head, press your lower back to the floor. Raise your straight legs to a height of about 30 cm from the floor. Pull the knee of your right leg towards you, at the same time turn the body to the right and stretch your left elbow towards your right knee. Repeat the same for the other side.

Alternately pull your knees towards you in a circular motion, as if you were pedaling a bicycle. Do not lower your feet to the floor until the end of the exercise. Do 20 movements.

Jumping out of the squat

Place your feet shoulder-width apart, knees and socks to the sides. Squat to the parallel of the hips with the floor or below, jump up and lower back down. Do it 20 times.

Burpee

Stand upright, lower yourself to the floor, touch it with your chest and hips. Rise back to the lying position, with a jump, put your legs to your hands, straighten up and jump up, clapping your hands above your head.

If it's hard for you, do not fall to the floor: from the support while lying down, immediately substitute your legs and jump up. Do 10 burpees.

Rock climber

Stand upright, pull one knee to your chest, and then swap legs with a jump. Try to keep your pelvis in one position so that it does not move when you change legs. Do it 20 times.

Breath

Sit on the floor with your back straight, place your legs as you like: sit on your heels or fold them in a Turkish style. Inflate 10 breaths. Breathe in deeply and exhale completely, concentrating as much as possible on the exercise, you can close your eyes.

That's all, charging is over. Let it become a constant part of your morning, and each day will start cheerfully and in a great mood.

But remember: no exercise will help you feel good in the morning if you haven't slept much or, even worse, don't get enough sleep all the time.