Katy - page 9

What is it a morning like to you?

How do you start your day? What are your morning routines?

Maybe practically still on a snooze mode and just wanted to burry yourself in bed.

How we wake up in the morning basically affects our entire day including diet and training mood. For a morning person should probably be fine, but for those not, alarm clocks sets them to a bad mood.

Learn to start it with happiness, gentle movements and stretch out. Running to the gym or in the park is not an option sometimes. Make use of the bed and comfort of your bedroom to workout.

Create a habit of exercising the minute you wake up, do these 10 exercise to boost your morning:

1. Side Plank – in the comfort of your bed start 1 minute side plank. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Hold as much as you can and do the other side.

1. Regular Plank or Forearm Plank – same static workout as the side plank, this one also best works our core body strength. Stay on your bed, lie facedown with legs extended and elbows bent and directly under shoulders. Feet should be hip-width apart, and elbows should be shoulder-width apart. Hold for a minutes or so.

1. 25 Leg Raises – lie from the bed, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the bed.

1. 25 Flutter Kicks – lie on your back from the bed; lift your legs one by one, left and right making sure to keep it raise up. Try at least 25 times.

1. V-Sit Hold – Lie on your back with your arms overhead. Then start lifting your arms, shoulders and legs off the ground and hold this lifted position by contracting your core. Reach you arms straight, hold and maintain your position for at least a minute.

1. 25 Crunches – Start on a mat or any flat surface lying face up with knees bent. Then curl your shoulders towards your pelvis with hands behind or beside your neck or cross over your chest. Make sure the lower back stays on the floor, and don’t push against your neck or head to avoid injury. The difficulty of crunches varies like side crunches, also you can use equipment’s such as medicine balls, etc.

1. 25 Squats – Start on a crouch or sit position, bent both knees and one’s heels are close to or touching one’s buttocks or the back of one’s thighs. Move up and down for at least 25 times.

1. 50 Jumping Jacks – this time you pretty much warmed up so get up from your bed, and start jumping while arms over your head. Try to do at least 50 times.

1. 25 Jump Squats – begin in a squat position, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Do this at least 25 times. 

1. 20 Push Ups – On the floor, start on a good posture push-up position. Position your arms correctly to properly support your body. Keep your back straight, flex your ab muscles and squeeze your gluteus. Then slowly lower your body as if your are pushing the floor away from your chest, and repeat. For assisted push-up, try to put your knees on the ground instead.

Doing exercise in the morning helps us create a happy productive day and a strength our body needs to perform physical activities.

Start your day right. So rise and shine, get fit!