When is the best time to do exercises? How to do exercises correctly and when: practical exercises, advice and recommendations from experts. A morning set of exercises or what exercises to do to lose weight? When to exercise

There are many reviews about the sensational and popular famous exercises plank There are those who are in favor of it, but there are also those who believe that it is ineffective and does not help achieve the desired result. In fact, if you perform the exercise correctly, the effect will definitely be there. The lack of effect may be due to poor physical training person. If you spend just one or two minutes a day on the plank, then quickly and good result There's no need to wait anyway. Therefore, when doing the plank, remember that the duration of this exercise and the number of approaches should be sufficient.

It is impossible to say with certainty and precision how many times should you do planks for weight loss per day?, because everything depends only on what physical form a person is in. But even if you can hold the plank for a sufficient number of minutes, you should not stop there, but systematically increase the number of approaches per day. So, for starters, it’s better to stop at 3-4 times a day, and then increase the number of approaches. It is noteworthy that thanks to the exercise you can achieve nice abs, both in women and men.

If after completing the exercise you feel discomfort or pain in some part of the body (and most often the pain occurs in the back), then it is best not to continue to perform these exercises, but to consult a doctor for advice.

There are a number of diseases for which the plank exercise is contraindicated. These include:

intervertebral hernia
spinal injuries,
injuries in the hands or elbows.

In this case, the plank exercise can only aggravate the disease situation.

Determining the number of approaches

Before you determine how many approaches you need to do per day of the plank exercise, you need to decide for yourself: what goal you want to achieve. It is important to determine how often to do the plank to have an effect. So, if you need to lose a little weight and tighten your muscles, give your body fit and definition, then a couple of minutes a day, two approaches, will be quite enough.

But if the bar is the main tool in the fight against overweight, then it is best to double the number of approaches, and if possible, stand in the plank exercise for 3-4 minutes. Of course, it will be difficult for an unprepared person to do this right away, which is why you need to gradually increase the load, but not spare yourself.

Important! Plank is static exercise, so you shouldn’t expect a huge amount of calories burned from it.

The plank exercise helps in a slightly different way. The muscles of the whole body become elastic, the body becomes flexible. And all this is necessary for the body to lose weight. Of course, people are primarily interested in how long they need to stand in the plank. Typically the average person who only exercises for about a minute. But some are able to stand for two minutes at once, others give up after 20 seconds. In a word, everything depends on the body and its preparedness.

If you don’t have enough time to stand, then increase the number of approaches. If it only takes 10-20 seconds, then do not take long breaks between approaches. After 20 seconds, repeat the exercise again.

Note! Just a couple of days correct exercise The bar will be enough for your body to begin to change, rest assured, you will notice how your body strengthens and begins to change before your eyes.

In other words, everyone should listen to their body and control for themselves how many approaches to do and how long to stand in the plank. The main thing is, do not spare yourself and stand until the end, because the more effort you make, the more beautiful body awaits you ahead.

Reviews

Anfisa, 21 years old: I do the plank 3 times a day for 3 minutes, but I started doing it half a year ago, now I want to stand for 4 minutes, my body and muscles are already used to it, so I think I can increase the time. At first it was very difficult to stand even for a minute, my abs and legs hurt terribly, but this just meant that I was on the right path, and I don’t regret that I started doing the plank, it perfectly strengthens my muscles and models my figure.

Zlata, 28 years old: After giving birth, I didn’t have time to exercise much, but I started doing at least the plank. I didn’t want to gain a lot of weight while breastfeeding, so I tried my best to keep myself in shape, and the plank helped me a lot with this. But I can’t stand for more than 3 minutes, and only 2 times a day, I want to do it more often, I’ll try to find the strength to do it.

Nadezhda, 30 years old: I do the plank 4 times a day, maybe that’s not enough, but I also stand for 4-5 minutes, in the morning I stand quietly for 5 minutes, but by the evening I simply don’t have enough strength and it turns out that I stand for no more than 4 minutes. I can’t say that I lost a lot of weight over these 4 months, but improvements in my figure are visible, my legs became stronger, and my abs began to be visible, and this is already the result!

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

There are many ways in which you can tone up and improve physical fitness. One of them is morning exercises, which will help you stay alert throughout the day and relieve fatigue - the key to success is a short run and a few exercises. Like sports, it won’t take you a lot of time to complete them. By being in a good mood, you will be able to complete your tasks on time. You need to do exercises and a short run before breakfast.

The benefits of morning exercises

Simple exercise in the morning, including light jogging, improves blood circulation. Thanks to this, the body’s tissues are saturated with oxygen and nutrients, which has a positive effect on health. All this leads to improved memory, increased concentration and accelerated thought processes. The benefits of morning workouts for men and women are revealed provided that the entire complex is performed regularly.

Once you get used to doing exercises in the morning, you will not only become more active, but also stop experiencing drowsiness and excessive fatigue. Exercise helps improve your mood. It will help you wake up and increase the amount of oxygen entering various muscle groups. At the same time, phlegm, which accumulates during sleep, will be removed from the bronchi and lungs, but the exercises must be performed correctly. Physical education will help improve overall muscle tone and increase strength.

How to do exercises correctly

Morning exercises are a set of relatively simple exercises that help stimulate blood flow, which has a positive effect on the functioning of the brain and respiratory organs. Make it a healthy habit - overcome laziness. Be sure to do a light warm-up before each session. In addition, please adhere to the following rules while morning exercises:

You shouldn’t lift heavy barbells or dumbbells in the morning or go jogging for several kilometers, because... Charging should be fun. Go for a light jog.
Do not start charging immediately after waking up; wait 10-15 minutes for your body to completely recover from sleep.
The program should include 5-10 physical exercises, each of which will need to be performed an average of 10 times.
Do your workout at a relaxed pace.
Daily exercise is important.
Follow correct breathing.
Choose clothes that are comfortable and do not restrict movement.
Charging is best done in a ventilated room or in the fresh air.

A set of exercises for morning exercises

Exercising in the morning will bring a lot of benefits if you choose the right set of exercises. It is important to stretch your muscles and warm up your joints to avoid injury. Try to pick simple exercises(as in the photo below). Duration morning warm-up averages 4-5 minutes - it consists of smooth turns and tilts of the torso, head, rotational movements of the arms, walking on toes, etc. Main complex physical training includes squats, all kinds of rotations, swings and strength exercises in the form of push-ups.

Warm-up

When starting exercises for exercise in the morning, do not forget about a warm-up to warm up your muscles and prepare them for the main program. You can start your warm-up with regular stretching in bed. Choose suitable music and do 10 head rotations in each direction, circular movements shoulders 4 times forward and backward, rotation with hands 10 times inward and outward. After warming up, perform toilet procedures. If you don't have personal preferences, then pay attention to this warm-up complex(all exercises are performed 8-10 times):

Tilt your head alternately to the sides, twist your torso.
Clasp your hands in a “lock”, turn your hands away from you and towards you.
With your elbows bent, touch your fingers to your shoulders and slowly rotate your arms.
Bend forward, trying to touch your fingers to the floor.
Lift up left hand, and place your right hand on your waist, then lean to the right. Change position after a couple of bends.
Hands on your waist, begin to rotate your hips alternately left and right.
Swing your legs, then lunge forward - squat as deeply as possible.

Head tilts

To raise your overall tone and improve your performance with exercises, take each exercise seriously. Make about 10 turns of your head left and right, then bend forward and backward. Then do slow circular rotations. If you have problems with the vestibular system, then to prevent deterioration of your health, do not close your eyes. It is unlikely that it will take you more than 2-3 minutes to do neck exercises.

Shoulder rotations

To improve blood circulation, increase body tone with the help of morning physical activity, pay due attention to shoulder rotation. Incorrect execution these movements can easily lead to injury shoulder joint. Do the shoulder rotation like this:

Stand up straight with your arms down at the sides of your body.
Raise both shoulders up at the same time.
Direct them in a strong circular motion backwards.
Do about 5 rotations in each direction.

Swing your arms

One of the effective exercises for morning warm-up is arm swings. They will contribute to a surge of energy and a quick recovery from sleep, the main thing is regularity. No heavy lifting exercises physical activity you don't need:

Move your arms up and down. After this, lower your left hand down and lift your right hand up and vice versa.
Swing your arms in front of your chest - left and right.
You can swing your arms forward and back 8-16 times in an inclined position, without straining your neck and shoulders.

Wrist rotations

For a full morning workout, you need to stretch your hands. To do this, you will need to interlace your fingers in your palms, and then perform rotations in both directions. The duration of the exercise should be about a minute. Perform all movements smoothly, without jerking, because a sudden transition to physical activity can cause stress for the body.

Bend the torso to the sides

To get your body in good physical shape and improve your health, do bending exercises. To do this, take your starting position with your feet shoulder-width apart. To burn fat in the abdominal area, do the exercise in 3-4 sets, at least 20 repetitions on each side - approaches should be alternated to the right and left. Another great exercise– bending the body down. Do it as correctly as possible, especially if you plan to proceed with power loads:

Bend for a count of one on your left leg, two on your right.
On the third count, straighten your body.
Next, put your feet together and try to touch your forehead to your knees, if stretching allows. Once this is achieved, try to stay in this position for a few seconds. Do 40 reps.

Pelvic rotation

A great core exercise is pelvic circles. To perform it, place your hands on your belt and begin to rotate. Movements should not pinch muscles or cause pain. Make 10 circular rotations to the right and left. This morning workout contributes to the comprehensive development of the spine, improves its blood supply and tones previously unused muscle groups. This reduces pain in the back muscles.

Swing your legs

Exercising your legs will help make them mobile and strong, eliminating excess fat deposits, which will have a positive effect on your overall health. In addition, leg swings help restore normal functioning of the leg muscles and blood circulation in them. Execution order:

Stand straight, place your feet shoulder-width apart, hands at your chest, elbows down.
Swing your straight right leg, as high as possible, and return to the starting position. While lifting your leg, you must hold your breath or exhale.
Do 5-15 swings with each leg.
Swing your straight leg back - keep your foot heel up. Do 5-15 reps with each leg.

Squats

Make your body pumped up, like in the pictures in gym, is possible only through hard training. When you start exercising in the morning, don’t forget to supplement your routine with squats. With their help you can develop a belt lower limbs. First, try squatting 10 times. At the same time, bend your knees to the angle that your muscles and joints are capable of. If muscle pain is not observed the next day, then increase the series of squats to 2-3 approaches, bringing the total number of repetitions to 20-30.

Exercises for the abs

Raising your torso from a lying position is one of the most effective exercises designed to train your abdominal muscles. With it, you can work the entire complex of abdominal muscles, but the middle and upper sections of the rectus muscle will receive the greatest load. It is best to do sit-ups at the end of your morning workout. When starting the exercise, prepare a fitness mat and choose a room without drafts:

Lie on your back, press your lower back to the floor, place your arms on your chest or behind your head.
Start bending your torso from your head, trying to reach your chin towards your chest. You can stretch further, but your back will lift off the floor.
Having reached the maximum possible point, return to the starting position. Do 10-15 repetitions, depending on your physical fitness.

Push ups

Morning running and exercise is a great way to improve your fitness or maintain existing results. You shouldn’t turn exercise into a full-fledged workout, i.e. do not perform any heavy exercises after waking up and doing a light warm-up physical exercise. Such a sudden switch from one mode to another can negatively affect the heart. Push-ups for exercise in the morning are fine, the main thing is not to overdo it. Procedure from basic circuit:

Take a lying position, place your hands shoulder-width apart, with your palms facing up. Place your feet hip-width apart. Press your fingers into the floor.
As you inhale, bend your elbows, simultaneously pointing your body down.
The body must form a straight line that should not break anywhere - deflections are considered violations.
As you exhale, return to your original position. Do 3 sets of 2/3 reps of what you can do.

The effectiveness of morning exercises

Regular morning exercises can improve the general condition of the body and help it switch to work mode as quickly as possible. Performing a set of exercises in the morning helps to activate the visual, auditory, vestibular systems, as well as mobilize the central nervous system for upcoming work activities. Regular morning exercise will lead to beneficial physical changes, such as proper functioning of the heart muscle.

When using gymnastic apparatus, for example, light dumbbells, the number of repetitions is reduced by approximately 25-30%. A properly selected exercise program will lift your spirits and provide an excellent opportunity to feel the joy of leading an active lifestyle. After morning exercises, you can take a 5-7 minute cold and hot shower. You need to start it with warm water and end with cold water. This way the body will be prepared for the emotional, physical, and mental stress of the working day.

Video

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Everyone knows that physical exercise is very beneficial for the human body. Physical activity is generally associated with a healthy lifestyle. A healthy lifestyle, in turn, begins with morning exercises. What kind of ritual is this? What are its advantages and disadvantages? These and other questions will be discussed in this article.

The main purpose of morning exercises

Immediately after getting up, our body is slowed down because it is still at rest. Full awakening occurs only after three hours. Washing with cool water and a cup of invigorating coffee helps the body to wake up a little, but while the joints are not working, the body is in a sleepy state, half asleep. It is to awaken the muscles and joints that morning exercises are aimed.

Do not turn the charge into a full charge strength training, her goal is different. It is so called because it should energize the body for the entire coming day, and not exhaust it. Strength training It takes a lot of energy, and after it you want peace. And this is not at all what you want in the morning, right?

What benefits does gymnastics give in the morning?

The main purpose of the exercises, as already said, is awakening. During sleep, our body rests, at this time the pulse slows down, the blood thickens, and blood pressure decreases. After we wake up, the body needs time to restore all its functions and transition to wakefulness. Exercise helps the body to perk up faster, speed up blood circulation, and restore breathing and blood pressure. In this way we will physically prepare for the day ahead.

For slimming people, exercise in the morning is mandatory, as it speeds up metabolism, therefore increasing the number of calories burned. And as you know, if more calories are burned than consumed, then weight decreases. Over time, the body gets used to the weight loss regime: it prepares in advance for the upcoming loads, so it will become easier to wake up.

Features of morning exercises

If you choose running instead of exercise to exercise in the morning, you should adhere to the following recommendations:

Avoid cardio immediately after waking up. At this time, the body has not yet recovered from sleep; a sharp increase in pulse and pressure will negatively affect the functioning of the heart.
Running on an empty stomach increases your chance of getting an infection. This is due to the fact that in the morning human body reduced immune resistance. It is best to have breakfast, and after two or three hours go for a run of 3 kilometers. This will be enough to give you a boost of energy.

How to accustom your body to morning exercises

First of all, you need to understand with your head that morning exercises are needed to improve your health, and under no circumstances force yourself to exercise.
Sleep for 7-9 hours, then waking up will be easy.
Stop being lazy. The minutes you sleep after your alarm goes off can be spent doing exercise.
A good mood is the key to success.
Start exercising right in bed, doing various stretches, and gradually add regular exercises.

The benefits of physical activity in the morning

Let's consider the advantages of charging:

Exercise helps the body recover from sleep and cheer up. Blood circulation improves, the body receives a powerful incentive to work.
Morning exercises have a beneficial effect on muscle growth. This is due to the fact that during light exercises the muscles are filled with blood and active components.
Many fitness instructors agree that morning workouts help fight extra pounds. In the morning, before eating, the body does not have enough nutrients. Therefore, in order to endure the exercise, he will take the missing energy from his fats.
In winter, morning physical activity is extremely beneficial. In the morning, the streets are full of bundled up and sleepy people, and if you do a few exercises and drink a cup of invigorating coffee, then you will go out into the street in high spirits and in a vigorous state. Exercise gives a rush of blood muscle tissue. A person warms up faster and is not afraid of any frost.

Lack of physical activity in the morning

Charging, unfortunately, is not suitable for everyone. Let's figure out why:

Exercise has a negative effect on the cardiovascular system. At night, the body is at rest, the heart beats in a slow rhythm. Physical activity will dramatically increase your blood pressure and heart rate. The heart may have difficulty pumping large volumes of blood, which can lead to a heart attack.
Exercising on an empty stomach is bad for your organs.
After exercising on an empty stomach, you will most likely feel a strong desire to eat. This may lead to overeating in the future.

We can conclude that morning exercises are not suitable for everyone, but only for people with excellent health.

Basic Rules

To ensure efficient charging, follow these recommendations:

Exercise will require more oxygen from the body, so exercise with an open window or in the fresh air.
Dress according to the weather. It's warm indoors or outdoors - shorts, a T-shirt or tank top will do. If it’s cool, wear a sweatshirt and sweatpants.
Take exercises that suit your fitness level. You should not do the splits if you did the splits before at the age of six.
The level of load should be approximately the same from day to day.
Start exercising 15-20 minutes after waking up so that your body has time to recover from sleep.

Exercises for gymnastics

Surely everyone thinks that they know how to do exercises in the morning. But not everyone knows that jumping up, doing exercises and then running about your business is wrong. The entire workout should consist of several blocks: warm-up and cool-down lasting 2-3 minutes and main exercise. The warm-up can include smooth stretching and bending of the body, turning the head, rotational movements hands, raising on toes.

There are many exercises that can be included in your morning exercises. The complex (approximately) might look like this:

Initial position standing. Raise your hands, clasp them together with your palms facing outward, and stretch your arms upward. Perform for 2-3 minutes.
Perform circular movements with your head, trying to touch your shoulder. Rotate your head only in a forward semicircle to avoid injury.
Rise on your toes, first on both legs simultaneously, then alternately.
Bend the torso to the sides. As you do this exercise, you will feel a stretch in your oblique abdominal muscles.
Lie on your back, straighten your legs. Bend your right leg and pull it towards you. Hold it in this position for a few seconds. Then repeat the same with your left leg.

All kinds of circular rotations of the joints, bends, and swings are good. After completing the exercises, stretch.

Features of morning exercises for children

Light physical exercise for little ones plays an important role in the formation of the immune system and musculoskeletal system. By performing them to the music, kids will be charged with energy and good mood for the whole day. There are recommendations that, if followed, can increase the effectiveness of gymnastics:

The room should be well ventilated. In summer, it is better to exercise outdoors.
You should start exercising after washing and brushing your teeth, but before breakfast.
The duration should not exceed 10-15 minutes. During this time, the baby will not get tired and will get the maximum benefit from the classes.
It is recommended to conduct classes while listening to children's songs or while reading a poem, so as not to get bored.
Mom or dad should definitely monitor their child’s breathing. Inhalation should be through the nose, exhalation through the mouth.

Try to do all exercises in a playful way. You can imagine that you are fairy-tale characters or animals. Here are some examples of how you can beat boring exercises:

"Sun". Starting position standing. Raise your arms up and reach for the sun. You can greet the clouds at the top point.
"Bunny." Jump as if you are this big-eared animal. For variety, you can show where his paws, eyes, and so on are.
"Heron". Raise your knees high and walk like a heron. Then you can stand on one leg.
"Bike". Starting position – lying on your back. Raise your legs up and make movements with them that imitate riding a bicycle. This exercise is one of the most favorite for children.

Finish the exercise with a breathing cycle.

Morning exercises for men

Gymnastics for men is not only a way to keep their physical health, but also to maintain good health throughout the day. In addition, exercise will help keep your muscles toned. To do this, just buy dumbbells and spend 15-20 minutes in the morning.

The benefits of charging are undeniable:

Strengthening the muscle corset.
Reducing the percentage of body fat.
Improved physique.
Increased productivity throughout the day.

As you can see, you can get a beautiful silhouette at home by doing balanced exercises in the morning. A set of exercises for men should consist of exercises aimed at working out different groups muscles. Here is an approximate block of what will suit any guy:

Deep squats (3 sets of 20 times).
French bench press – 20 reps.
Deadlift with dumbbells – 20 times.
Push-ups from the floor – 30 times.
Plank exercise.

Complete the exercise with several breathing cycles, then take a contrast shower.

Rules for effective charging for men

In order not to harm your health, males should adhere to the following recommendations:

Start your preparation in the evening. Decide which muscle groups you will train and which exercises are suitable for this.
To avoid injury, be sure to warm up at the beginning and cool down at the end of your workout.
Don't hammer one muscle with several exercises in a row. So she will “clog.”
Use different dumbbell weights for each exercise.
Do exercises in the morning at home at a calm pace, do not overload your heart.
Consider the load level according to age. For adults, it is recommended to reduce the load by 15%.

As you can see, gymnastics is suitable for almost everyone. A healthy lifestyle consists of more than just physical activity. Balanced nutrition, healthy sleep, hardening and refusal bad habits are also an integral part of it. If you started implementing a healthy lifestyle with physical activity, then remember that best charger in the morning - this is the one that is made at your own request.

Do you do morning exercises? No? In vain! Morning work-out- this is not only a quick and easy way to cheer up, but also an excellent opportunity to keep yourself in shape without additional special training. You don't need exotic exercises to exercise. The usual and long-familiar ones are quite enough.

The main thing is to do these simple exercises correctly, at the right time and in the right quantity.

Moreover, exercise can be a complete system for training the body and your overall physical culture, if you approach it seriously (I’ll tell you about this approach below).

In this post, I will share with you five useful exercises for morning exercises and explain how and in what volume to perform them to get a decent and really healthy exercise.

Morning exercises, set of exercises

To begin, take a few deep breaths in and out so that exercise does not cause an acute deficiency of oxygen in the body, which will lead to too strong a heartbeat (see).

1. Squats: 20-30 times.

2. Push-ups: 10-15 times. (If regular push-ups are difficult for you, do push-ups from your knees as described below).

3. Lying crunches: 15-20 times.

4. Bend forward: 15-20 times.

5. Bend to the sides 3-5 times in each direction with a delay of 2-3 seconds.

Below I will explain how to do each of these exercises and show them in a video. But first, I’ll explain the rules for doing morning exercises, which I myself have been using for many years.

How to do morning exercises?

In the morning we woke up 10 minutes earlier to give ourselves time to exercise. We went to the toilet and washed ourselves. Drank half a glass or a glass of clean water. After a couple of minutes you can start charging. During this time, you can ventilate the room and get dressed for class. Shorts (or lounge pants) and a T-shirt will do just fine. You can exercise barefoot.

We always start and finish charging breathing exercise. Take 3-5 calm but deep breaths.

Perform each strength exercise 10-20 times depending on your physical fitness. Perform one set of each exercise, then rest briefly and move on to the next exercise.

It is important that breathing becomes noticeably faster, but not too fast. For morning exercises, a moderate, without excessive, load is quite enough.

Morning work-out. A set of exercises.

Squats

Very useful for legs, buttocks, back. The legs are 40-50 cm wide. They are performed energetically, but without “plumping” down. They sat down smoothly and stood up energetically. When bending your legs, take a deep breath, when straightening your legs, exhale. When bending your legs, your arms extend forward.

The option with arms raised up very effectively strengthens the back, improves posture, and helps fight back pain.

Push ups

Develop arms, abs, shoulder girdle, strengthen your legs. Hands at a width of 80 cm or more. Body and legs are in line. When bending your arms, inhale; when extending, exhale.

For variety, I demonstrate a complicated version of push-ups with alternate rise legs This is a very powerful tool for development.

If regular push-ups are difficult for you, do push-ups from your knees. The rules for performing and breathing are the same.

Crunches

This is an exercise for the abdominal muscles. Perfectly tightens the stomach and leads to the appearance of “cubes”. Performed while lying on a mat. Looking at the ceiling. We don’t pull our heads with our hands. We twist the body so that the distance between the lower ribs and the pubic bone changes.

When twisting (lifting the body), we exhale, when moving backwards, inhale.

Forward bends

This is a great flexibility exercise. The legs are 10-15 cm wide. The lower back is arched and fixed. When leaning forward, it should remain in this fixed position. Do not round up under any circumstances!

The legs are slightly bent at the knees and fixed. When bending over, inhale; when extending, exhale. Avoid getting too sore in the back of your thighs and behind your knees. They should be moderate and pleasant. Don't force the exercise. Be careful. Excessive effort can lead to knee and lower back problems.

Side bends

Exercise to improve flexibility. Great for strengthening your back.

The legs are 10-15 cm wide or slightly wider. Raise one arm up and, continuing the movement, reach for it with your whole body, bending to the side. Hold the bend. Then smoothly return to a standing position and bend to the other side.

Inhale as you bend over. When returning to a standing position, exhale.

What kind of exercise do you do?

Experts say that Good morning was not only kind, but also healthy, you need to do morning exercises. And with folk wisdom There’s no point in arguing about how the morning starts and how the whole day will be. Not many of us are used to working out after sleep, but let's see what morning physical activity can give us.

What will morning exercises give us?

A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Develop a healthy habit and you will undoubtedly receive:

Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood around the body and distribute oxygen to every cell. And this increases energy levels and gives strength. In just 10-15 minutes you will be ready to move mountains.

Great mood

Morning exercises do not include heavy loads, these are light and enjoyable exercise. And since it’s pleasant, the brain will not keep itself waiting and will give the command to produce endorphins - the hormones of happiness and joy. After all, it’s great to start a new day in a good mood, all adversity will fade into the background, and you can set off to conquer the world with a smile on your face.

Losing excess weight

By forcing all organs to work, you will start the digestion processes and speed up your metabolism with the help of exercises. Moreover, moderate and regular loads Help burn excess fat deposits, strengthen muscles and keep the body toned.

Willpower training

Getting up a little earlier in the morning turns out to be quite a challenge for many. By forcing yourself to tear yourself away from a soft and warm bed and start exercising, you develop a useful habit, train and strengthen the willpower with which you will not need to think.

Strengthens immunity

Thanks to morning exercises, the body receives enough oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.

Rules for doing morning exercises

Morning exercises are aimed at stretching muscles, no strength exercises there shouldn't be. Remember, it’s enough just to “start” the body, and heavy morning loads can negatively affect the functioning of the heart.

After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of clean water with a few drops of lemon juice. It's wrong to jump out of bed and immediately start active exercises. This will be stressful for the body. Take your time, stretch slightly, twist, tense your muscles, and only then get out of bed. Complete all the necessary morning procedures and get started.

10 ideas on how to motivate yourself to do morning exercises

Forcing yourself to do exercises regularly, and also to wake up earlier than usual to do so, is not an easy task. We offer several ideas that will help turn morning exercises into a pleasant habit.

1. Move your alarm clock. Usually the alarm clock is placed somewhere next to the bed, at the head of the bed, on the nightstand, etc. Place it far away from you, for example, at the other end of the room. You'll have to get out of bed to turn it off. This will make it easier for you to wake up and be able to do your exercises.

2. Find support from loved ones. Agree with your family that you will all do morning exercises together. This will not only cheer everyone up, but will also bring them closer together, because common goal. If you live alone, then connect your friends to charge. Contact them by phone or online.

3. Record your goals. Every Sunday (or whatever day of the week you consider your reference day) make a plan for the next week. Clearly write down what time you will wake up every day and what exercises you should do. Later you can evaluate your successes or failures.

4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, “igniting” song to ring the alarm clock, and then turn on the player or music player and start exercising to your favorite tracks. They will give positive thoughts and help overcome fatigue.

5. Prepare a place for morning exercises in advance. You won't have to waste time finding and laying out a rug, bringing a chair, or gathering other necessary equipment if you do this the night before. In addition, this will serve as additional motivation to exercise, because yesterday you worked hard and prepared everything, you can’t just pass by.

6. Encourage yourself. If you managed to complete weekly plan, then be sure to reward yourself: get a manicure, watch an interesting movie, or go for a walk in your favorite park. Buy a new exercise t-shirt or something else for working out that will help you wake up more actively in the morning.

7. Tell the world about your plans and successes. Thanks to modern technology, this is easier than ever. Tell your friends at in social networks that now they are determined to do exercises every morning. Report regularly on your achievements. Perhaps you will inspire someone else with your success.

8. Give yourself time. Getting up earlier in the morning than usual is difficult. And at first it will seem simply unbearable. But don't give up under any circumstances. Wait another week and you will feel that you are used to the new regime. You will begin to sleep better, wake up before the alarm rings and be full of strength and energy, and morning exercises will help you create an ideal daily routine.

9. Think about your breakfast. If you feel very hungry after sleep, then eat something small that can give you strength: some almonds or a banana. After exercising, eat a full breakfast and prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.

10. Tune yourself psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place a photo in a prominent place with a model whose shape you strive for. If you want to be energetic and healthy, then make a list of what you can achieve if you start your day actively.

Morning exercise is a great habit, the effect of which you will see instantly.

We have prepared 10 effective exercises that will help you wake up and charge you with positive emotions for the whole day.

10 exercises for morning exercises

Exercise 1. Stretching

Start by stretching upward. Stand straight, feet shoulder-width apart. Place your hands in a lock, with your palms turned outward away from you. Slowly raise your arms above your head and begin to reach your whole body towards the ceiling. Keep your back and head straight, do not bend. Perform the exercise for 10-15 seconds 3-4 times.

Exercise 2. Steps in place

Human feet have many sensitive points that are responsible for the functioning of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Perform the exercise for 30-50 seconds.

Exercise 3. Rolling from toes to heels

Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.

Exercise 4. Rotations

To warm up the body, it is best to perform rotational movements. Start with the head, then move to the hands, elbows, shoulders, feet, ankles and knees. For each body part, do 10 repetitions in each direction.

Exercise 5. Alternating bends and squats

A simple but effective exercise that will help you use a lot of important muscles. Stand straight, place your feet shoulder-width apart, hands at your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injuries. Repeat the exercise 10-20 times.

Exercise 6. Side bends

Accept vertical position, place your feet slightly wider than your shoulders. Lift up right hand up. Smoothly, without sudden movements, first lean to the left, then change your hand and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times in each direction.

Exercise 7. Alternating leg pull-ups

Take a lying position. Straighten your arms up. Start with right leg. Bend it at the knee and pull it towards you as much as possible, at the same time pull your bent left arm towards your knee. Then change your leg and arm. Repeat the exercise 15 times for each leg.

Exercise 8. “Kitty”

Pull abdominal muscle. To do this, stand on the mat with your knees, lean on your bent hands. Alternately bend and straighten your back muscles.

Exercise 9. Push-ups

There is a regular and lightweight version of push-ups. It differs only in the position of its legs. If you are well prepared, then do push-ups with your legs extended, resting on your toes; if it’s so hard, then lean on your knees. Do 15 push-ups.

Exercise 10. Stretching

Stand up, raise your hands up. As you exhale, rise onto your toes and smoothly stretch as high as possible. As you inhale, lower yourself completely onto your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.

Recover your breath, have breakfast and go conquer new heights!

Doing morning exercises is easy, we hope that thanks to our tips, tomorrow you will begin your path to more healthy image life. Perhaps some of the exercises suggested above are not suitable for you for some reason. Then feel free to replace them with others, use them or consult with specialists. Share your successes with us or effective exercises that you do yourself. Have a productive day!