When it comes to morning exercise. It’s easier to be a coward than a warrior – it’s bad news, considering that early sweating can be good for your body, not to mention your list of tasks.
Morning exercises are not only easier to hold on (hey, improvised happy hours do not happen before the sun rises), but science has also shown that clearer advance exercise before your breakfast can help your body burn fat more effectively. In other words, getting yourself to the gym – even leaving the house at dawn – feels like a one-way ticket to the struggling city.
Stacy Berman, founder and private trainer at Stacy Camp in New York City, says that’s not surprising, because your body was still asleep at that time, especially if you were not comfortable with something to do right away . But that does not mean that you have to give up all your energy and energy, but instead start with a calmer exercise.
Berman suggested that starting with a mild exercise that produces a large result, these exercises can enhance and stretch the body while promoting blood circulation, but to a lesser extent. Consider what your personal trainer Tamara Pridgett did when you entered the morning club.
How to use this list: Complete the following 3 rounds. In the first group, each group moves 10-12 times, the second group 12-15 times and the third group 15-20 times. In the end, you will feel nervous, energetic, ready to start a new day.
1. Hollow Body Hold
Face up, arms crossed, legs straight. Exercise the abs, lift the scapula, straighten your legs, and keep the lower back pressed against the mat throughout the exercise (the more challenging your legs are from the ground).
2. Single-Leg Glute Bridge
Curved knees, feet and shoulder width. Straighten your left leg and lift your buttocks with your right heel. Keep your knees straight and touch the buttocks when lifted. Slow down, create your own resistance and repeat on the other side.
3. Reverse Oblique Crunch
Start sitting on the mat, legs stretched in front of you, hands behind the mat. Lean back slightly on the fingertips, to maintain balance, feet two inches off the ground. Keep the core tight, moving the center of gravity to the right hip and waist, with the curved knees facing the chest. Stretch your back (do not throw your leg on the mat).
You should feel this in your flank muscles, twist to the other side, and repeat. Continue to exchange.
4. Plank With Knee Tap
Start sitting on the mat, legs stretched in front of you, hands behind the mat. Lean back slightly on the fingertips, to maintain balance, feet two inches off the ground. Keep the core tight, moving the center of gravity to the right hip and waist, with the curved knees facing the chest. Stretch your back (do not throw your leg on the mat). You should feel this in your flank muscles, twist to the other side, and repeat. Continue to exchange.
5. Double Leg Lift
Lie faceup on mat, legs extended up toward ceiling so body forms a 90-degree angle, arms by sides. Keeping core engaged and lower back pressed to mat, slowly lower legs down to mat as low as possible (the lower you go the harder it is). Don’t let lower back pop up off mat. Slowly lift legs back to starting position and repeat.
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Lift arms out in front of you for balance if needed. Rise and repeat. For more details on how to squat, click here
7. Lateral Lunge With Knee Drive
Start with feet together, arms at your side. Take a big step to left with left foot, send your hips back, and bend left knee (right leg is straight) as you bring palms together in front of chest. Keep chest lifted and abs engaged. Press into left foot to reverse momentum and shift weight onto right leg as you draw left knee to chest. Return to lunge position and continue to repeat. Then repeat on the other side.
8. Inchworm Push-Up
Stand with feet shoulder-width apart. Hinge at hips to bend over and touch floor with hands, then walk hands out to high plank position. Keeping elbows close to sides, bend elbows and lower chest to floor. Push back up, then walk hands back toward feet. Repeat.