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GOOD MORNING EXERCISE |
WHY GOOD MORNING EXERCISE ?
We
know how beneficial Good Morning Exercise is, so it is easy for us to become
warriors with a wipe. But crawling from bed and gyms yourself on wheels before
getting out at dawn is a task.
Here
you are doing some good morning exercises at home to awaken your muscles and
start your day. So roll out of your bed and make it work!
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Good
morning exercises are easy to make a habit at home. Apart from this, a good
morning workout before breakfast also burns more calories at a faster pace and
brightens your days. Start with a few lighter ones because your body is still
on snooze mode, and then work it out to pump your blood.
BENEFITS OF GOOD MORNING EXERCISE
It
is always better that everyone can cut one of these good morning sweat
sessions. Because once we know the benefits, obviously we stick to it. Also one
who is not praised for a perfect fit and firm body is also possible from the
comfort of your home.
1. Helps In Weight Loss.
Good
morning exercise before morning breakfast burns your fat and calories at a very
fast pace. This kick starts your weight loss efforts and keeps you healthy.
2. Activate Your Body And Brain.
So
this is common knowledge. Starting your day with a good workout session keeps
you going throughout the day. You will become a zippy, chirping bird running
around with an active brain and body. A good morning workout helps you leave
your sedentary lifestyle back home and starts anew.
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Increasing
your metabolic rate with exercise creates a hormonal balance and gives you a
good night's sleep. Take a tight sleep so that you can build a dream world for
your life ahead.
Now,
when we understood some of the benefits of exercising. Let's just dive into the
best good morning exercise routines that you can do as a beginner at home.
BEST GOOD MORNING EXERCISES AT HOME
Yoga
Good Morning Yoga
Yoga is the art of controlling your mind and controlling your body. Practicing yoga during the rising sun, waking up early in the morning increases your metabolism and lowers your stress hormones. It releases your happy hormones, which keep you fresh and alive throughout the day. It also increases your concentration power and endurance which can save your bad days.
Start with a Surya Namaskar Mudra and then walk with some downward moving dogs, trigonasana, nauka mudra, etc.
Burpees
Wake up your core, glutes chest and triceps with this active good morning exercise.
How to do:-
Stand upright with legs closed.
Now sit down and place your hands on the floor.
Put your hands firmly on the floor, move your feet backwards and straight with the feet to the ground.
Now lower yourself to a push-up position until the chest touches the floor.
Keeping your hands on the floor, return your legs to the squat using the hips.
Explode in one jump and soften your feet.
Now repeat the workout for about 1 minute.
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WEIGHT LOSSHigh Jump Exercise
Jump higher and tone your calves, hips and core. Start your morning off with a super good workout.
How To Do:-
Stand feet apart with hip width
Jump your knees towards the body
Make sure your knees are maximal
Land smoothly and repeat
Elective Forward Lung
These lungs are the best good morning exercise for your lower body and your heart. It activates almost all your leg muscles and sets 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.
Close the front leg with a push or a jump and alternate sides.
Repeat for 10 reps on each side
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Mountaineer
Roll out from your comfortable bedsheet and keep your shoulders, chest muscles and triceps at home while pushing your knees from the chest.
How To Do:-
Lie in a push-up position with your hands on the floor under your shoulders and toes.
Every muscle in your body stretches from head to heel to keep your body straight.
Pull your left knee towards your chest and keep the right leg straight.
Alternate with ID and repeat for 1-2 minutes on each side
Balancing Table Pose
Brighten up your good morning with a classic yoga pose that enhances your memory and concentration level.
How To Do:-
Bend your knees
Look down between the palms and keep your back flat
Exhale, raise your left leg and right hand together, parallel to the floor
One count, now inhale and hold for lower arms and legs
Repeat the same on the other side and continue for 10 reps on each side
Lateral Luge With Knee Drive
Lateral lounge
The lateral lunge with knee drive works in your gluteus medius (the muscle on the side of your butt), the abdominal muscles, and the quad.
Kick your lazy Good Morning with a mixture of a lunge and a knee drive.
How To Do:-
Keep your legs tall with your feet together and arms at your sides
Bring your palms in front of your chest
Now bend to one side, say a big step and to the left with the left knee
Right leg should be straight
Now press the weight on the left leg and shift the side to the right.
Return to standing position and repeat.
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FATWalk
Walk on good morning
Walking is a refreshing and sweaty good morning exercise that anyone can practice at home. Walking fast and continuously for 30 to 40 minutes can burn a lot of calories from your body. Enjoy nature and walk through its beauty. If not, you can also take a walk around your park or in your home garden.
Zumba
How To Zumba
Sometimes you do not have to enter the gym for a sweat session. Rather, you can get your heart out of Zumba's rhythmic dance moves. Get up to the beat of Zumba beats and dance it outside with the blazing sun within your comfort zones.
Single Leg Glute Bridge
Spending
the whole day in the office sitting position weakens your glutes and causes
lower back problems. Making them a part of your Good Morning Exercise routine
is not only surprising for your body but also for your health.
Single
leg glute bridge is a simple and effective way to charge your body for a full
day.
How
To Do:-
Face
up with bended knees
Take
out the right leg and press the left heel to lift the hips off the yoga mat
Slowly
lower and repeat for 1 minute
Power Push Ups
Emphasize
exercise.
Power
push-ups are one of the simplest good morning exercises you can do at home.
This exercise will help you to lose weight, improve your metabolism and
strengthen your muscles. It uses almost every muscle in your body and prevents
injury.
Push
your chest, hands and feet up a notch to promote your good morning.
How
To Do:-
Bend
at the knees and keep the bum upward in V position
Bend
your knees and move the weight forward while bending your elbows in a full
push-up position.
Push
your hips back and maintain the V posture.
Cat-Camel Stretch
It
is a gentle good morning exercise at home that stretches and strengthens
muscles that stabilize the spine and abdominals.
Stretch
your body and lighten your good morning.
How
To Do:-
Knelt
around
Round
your back, like a camel, as if your head would touch your pelvis.
This
is a camel position
Now
move your lower back up and down and raise your head
It
becomes a cat situation
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FATJumping Jacks
This
is a great workout to incorporate into your Good Morning exercise routine as a
start to pump up your heart rate and blood flow. It also tones your calves and
deltoids.
How
To Do:-
Stand
with legs straight
Jump
with your arms and legs spread
Return
to the starting position and repeat for at least 1 or half minute
Inchworm Stretch
Inch
worm
Sweat
your body and mind with these inch insects before you get out. The skin stretch
will activate your core muscles, and stretch your back and hamstrings.
How
To Do:-
Stand
with your arms straight
Inhale
and raise your arms, raise your chest
Exhale
and slowly lower your hands to the floor to lower the floor
Lower
your torso to a full plank position.
Bring
the shoulders to the overhand while moving the weight forward
Release
your hips slowly and raise your lower back, head and chest up to the ceiling.
Hold
for 1 count
Now
bring your hands back to the starting position and repeat
Double Leg Lift
This
exercise is an effective ab exercise, working for both the upper and lower
abdomen. It is an ideal core strength builder when it is executed correctly.
Although it is challenging, it can be an excellent good morning workout routine
for beginners.
How
To Do:-
Lie
on a mat or on the floor
Spread
the legs up to the ceiling until your body makes a 90 degree angle
Place
your arms next to
Lowering
your core, move your feet slowly down
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FATSquat
Squats
for weight loss
Squats
are always viable, home or gym. Squats are the best good morning exercise for
weight loss. In addition, it makes the legs, hips and knees strong
simultaneously.
How
To Do:-
With
your feet slightly over shoulder width, raise your arms in front of you
Sit
in a squat position, bending your knees and pushing the bum out.
Push
yourself back to the starting position with your heel and repeat
Calf Raises
Calf
lift
An
effective good morning exercise to ensure that your calf muscles are strong so
that you can walk tirelessly throughout the day.
How
To Do:-
Stand
on a raised surface
Keep
the balls of your feet on the step and hang the heels
Lift
your heel and pull your belly in
Heels
must be higher than balls
Hold
for a count and repeat for at least 1-2 minutes
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FATCrunches
How
to crunch
Strengthen
your abdominal muscles with this calm and good morning exercise.
It
is one of the best good morning exercises for weight loss, because workout
stretches your abs, burns calories.
How
To Do:-
Lie
flat on your back on the floor or mat
Bend
your knees, keep your feet flat on the floor, hip-width apart.
Place
your hands behind your head, and gently lift your shoulder blades
Leave
yourself behind with a slow and steady pace
Skipping A Rope
This
is a highly effective form of cardio respiratory exercise. If done regularly,
it strengthens your calf muscles and helps improve 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 jump rope with both your hands.
Now
start the jump by skipping rope overhead and swing back to the starting
position
Repeat
for at least 1 minute in the initial phase and gradually increase it once you
are comfortable with it.
So these were the best good morning
exercises at home that you can include in your good morning routine as a start.
Now, what are you still keeping in bed, get up for a healthy and refreshing
morning and enjoy the good morning exercises.
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