Not a gym person or find hard to go to Gym? Here are the best morning exercises you can do at home. Follow this today and stay fit & healthy.
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Being a morning person is some kind of a daunting task for most of the lazy lads. But trapped in a confused body, where morning sweating sections are hectic, but ardently wish to be fit and firm? It is easier for us to be a warrior from a wimp if we know how beneficial morning exercises are. But crawling from the bed and getting yourself on wheels to the gym before dawn cracks out is a task. So here are a few morning exercises at home for you to wake up your muscles and kick start your day. So roll out from your bed and work it out!
Morning exercises at home are easier to do when made a habit. Apart from that an early morning workout even before breakfast burns out more calories at a quicker pace and brightens your days. Begin with few lighter ones as your body is still on snooze mode, and then work it out to pump up your blood.
Benefits Of Doing Morning Exercises
It’s always better what all can one reap from these morning sweating sessions. Because once we know the benefits, apparently we stick on to it. Moreover who doesn’t admire for a perfect fit and firm body and that too possible from your comfort one of home.
Helps in weight loss
Early morning exercise before breakfast burns out your fat and calories at a very quick pace. This kick starts your weight loss endeavor and keeps you healthy.
Activate your body and brain
So that's common sense. Starting your day with a good workout session keeps you moving throughout the day. You'll become the zippy, chirpy bird running all around with an active brain and body. A morning workout helps you leave behind your sedentary lifestyle back home and starts fresh
Helps in getting a better sleep
Exercise and sleep go hand in hand. Boosting up your metabolic rate with few morning exercises creates a hormonal balance and serves you a good night sleep. Get a tight sleep so that you can build a world of a dream for your life ahead.
Now, that we understood a few benefits of doing morning exercises. Let's just dive into 20 best morning exercise routine that you can do as a beginner at home.
Best Morning Exercises At Home
Single Leg Glute Bridge
single leg glute bridge
Spending all day in sitting position at office weakens your glutes and create lower back problems. Activating them a part of your morning exercise routine does wonder not only for your physique but also for your health.
Single leg glute bridge is a simple and effective way to charge your body for the whole day.
How to do:-
Lie faceup with bent knees
Extend the right leg out and press the left heel to lift up the hips off the yoga mat
Lower down slowly and repeat for 1 minute
Power Push Ups
push up exercise
Power push-up is one of the most simple morning exercises you can do at home. This exercise will help you lose weight, improve your metabolism, and strengthen your muscles. It uses nearly every muscle in your body and prevents injury.
Push up your chest, arms, and legs to a notch to boost up your morning.
How to do:-
Keep an upside V posture by knees bend and butts out
Bend your knees and shift the weight forward, bending your elbows in a full push-up position
Press your hips back up and maintain the V posture
Bounce back and forth between the two postures for about 1 minute
Cat-Camel Stretch
cat camel exercise
This is a gentle morning exercise at home that stretches and strengthens the muscles which stabilize the spine and abdominals.
Stretch your body and light up your mornings.
How to do:-
Kneel down on all four
Round your back, like a camel as though your head will touch your pelvis
This is the camel position
Now arch your lower back and lower and lift your head
This becomes the cat position
Repeat these movements slowly and smoothly for 4 to 5 times
Jumping Jacks
jumping jacks
This is a great workout to include in your morning exercise routine as a beginner to pump up your heart rate and blood flow. It also tones up your calves and deltoids too.
How to do:-
Stand straight with feet together
Jump up while spreading your arms and legs
Return back to the initial position and repeat for at least 1 or 1 and a half minutes
Inchworm Stretch
inchworm stretch
Before you drain out sweating warm up your body and mind with these inchworm moves. Inchworm stretch will activate your core muscles, and stretch your back and hamstrings.
How to do:-
Stand straight with arms by your sides
Inhale and raise your arms overhead, lifting your chest up
Exhale and slowly move down to the floor to press your hands flat on the floor
Bend your knees until your palms are on the floor
Lower your torso into a full plank position.
Bring the shoulders overhand, shifting the weight forward
Release your hips gently and arch your lower back, lifting up head and chest to the ceiling
Exhale and lift yourself up to the plank position. Hold for 1 count
Now walk your hands back to the initial position and repeat
Double Leg Lift
double leg lift
This exercise is an effective ab exercise, working for both upper and lower abs. It is an ideal core strength builder when performed correctly. Though it is challenging, it can be an excellent morning workout routine for beginners.
How to do:-
Lie face up on a mat or floor
Extend the legs up to the ceiling, till your body forms a 90-degree angle
Keep your arms by sides
By engaging your core, gently lower the legs down to the mat
Squats
squats for weight loss
Squats are always feasible, home or gym. Squats are the best morning exercise for weight loss. Along with that, it strengthens the legs, hips, and knees all at once.
How to do:-
With your feet slightly more than shoulder width apart, raise your arms in front of you
Sink into a squat position, by bending your knees and pushing the butts out.
Push yourself up with your heels back to the initial position and repeat
Calf Raises
standing calf raise
An effective morning exercise to make sure that your calf muscles are strong so that you can tirelessly walk around the whole day.
How to do:-
Stand on a raised surface
Place the balls of your feet on the step and let the heels hang off
Raise your heels and pull your abs in
The heels should be higher than the balls
Hold for a count and repeat for at least 1-2 minutes
Crunches
how to do crunch
Strengthen your abdominal muscles with this cool and easy morning exercise.
This is one among the best morning exercise for weight loss, as the workout strains your abs, burning out the calories.
How to do:-
Lie flat on your back on a floor or mat
Bend your knees, keeping your feet flat on the floor, hip-width apart
Place your arms behind your head, and lift your shoulder blades off the mat gently
Lower yourself back with slow and steady motion
Jump Rope
skipping rope
It is an extremely effective form of cardio respiratory exercise. If done regularly, it strengthens your calf muscles and helps in improving the elasticity of the surrounding tendons and fascia. This reduces the risk of lower-leg injuries.
How to do:-
Stand straight with your feet shoulder width apart
Hold the jumping rope with both your hands on sides
Now initiate the jump by swinging the skipping rope overhead and back to the initial position
Repeat for at least 1 minute at the initial stage and gradually increase it once you get comfortable with it
Burpees
how to do burpee
Wake up your cores, glutes chest and triceps with this active morning exercise.
How to do:-
Stand straight with closed feet
Now squat down and keep your hands on the floor
Firmly planting your hands on the floor, jump your feet back and land with straight legs
Now lower yourself down to a push-up position until the chest touches the floor
Keeping your hands on the floor, pop your feet back into a squat using hips
Explode into a jump and land on your feet softy
Now repeat the workout for around 1 minute
Knee Tucks
high jump exercise
Jump up high and tone up your calves, hips, and core. Begin your morning with a super active workout.
How to do:-
Stand with feet hip width apart
Jump, tucking your knees towards the body
Endure your knees are higher as possible
Land smoothly and repeat
Alternative Forward Lunges
forward lunge
These lunges are the best morning exercises for your lower body and your heart. It activates almost all your leg muscles and trains your body on fire.
How to do:-
Stand straight with feet hip-width apart
Take a step forward by bending your knees and lower your body towards the floor
Both knees should be bent at 90 degrees, one forward and the other backward
Back off the front leg with a push or a jump and alternate sides.
Repeat for 10 reps on each side
Yoga
yoga in morning
Yoga is the art of mastering your mind and controlling your body. Practicing yoga while the rising sun is up, early in the morning boosts up your metabolism and ease out your stress hormones. It releases your happy hormones, keeping you fresh and alive all day long. It also enhances your concentration power and endurance which might save your worst days.
Start with a sun salutation pose and then go on with few like a downward facing dog, trikonasana, boat pose, etc.
Mountain Climbers
mountain climber
Roll out from your cozy bedsheet and push your knees to chest to tone up your shoulders, chest muscles and triceps at home.
How to do:-
Lie down in a push-up position, with hands on the floor under your shoulders and toes curled in.
From head to heels strain every bit of your body muscles, to keep your body straight
Pull in your left knee towards your chest and keep the right leg straight out
Alternate with the ides and repeat doing on each side for 1-2 minutes
Balancing Table Pose
balancing table pose
Brighten up your morning with a classic yoga pose which boost up your memory and concentration level.
How to do:-
Kneel on your knees on all four
Look down between palms and keep your back flat
Exhale, raise your left leg and right arm simultaneously, parallel to the floor
Hold for a count, now inhale and lower arm and leg
Repeat the same on the other side and continue for 10 reps on each side
Lateral Lunge With Knee Drive
lateral lunge
Lateral lunge with knee drive works your gluteus medius (the muscle on the side of your butt), abdominal muscles, and quads.
Kick start your lazy morning with the mix of a lunge and a knee drive together.
How to do:-
Stand tall with your feet together and arms by your side
Bring your palms together in front of your chest
Now lunge towards one side, say left, with a big step and bending left knee
The right leg should be straight
Now press the weight onto the left foot and shift the side to the right.
Return to the standing position and then repeat
Walking
walk in morning
Walking is a refreshing and sweating morning exercise that anyone can practice at home. A 30 to 40 minute brisk and continues walk can burn a whole lot of calories from your body. Enjoy nature and walk through the ethereal beauty of it. If not, you can jog around your park or even in the garden in your home.
Planks
how to do plank
Brush out your excuses of having lower back pain and not doing exercises. Planks are super effective morning workouts that everyone even with back pain can adhere to.
How to do:-
Kneel on a mat on all four
Now stretch your legs back one at a time to be in a plank position
Your hands should be under the shoulders and legs straight
Engage your cores and hold up for around 1 minute and back on 4
Zumba
how to do zumba
Sometimes you don’t have to hit the gym for sweating sessions. Rather you can sweat your heart out, with rhythmical dance moves of Zumba. Rise up to the rhythms of Zumba beats and dance it out with the shining sun within your comfort zones.
So these were the best morning exercises at home that you can add to your morning routine as a beginner. Now, what's keeping you still on the bed, rise and shine for a healthy and refreshing morning.
