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Morning exercises: 6 sets of exercises for vigor
Are you planning to start doing exercises in the morning for a long time? But every time you wake up, be lazy again. Woman’s Day presents a morning workout especially for those who do not have time to fully work out during the day, and cannot force themselves in the morning. Thanks to our exercises, you will wake up as gently as possible, recharge your batteries for the whole day and bring invaluable benefits to your health and figure, practically without leaving your bed.
Morning work-out. Set of exercises: Warm-up A
Warm up B
To start exercising with pleasure, allow yourself to soak up a little while in bed, but only for the benefit of the body.
A. Sit on the bed, stretch your arms up, clasping your hands into the lock, and stretch them as high as possible. Feel how the spine lengthens and the blood begins to circulate faster throughout the body. Then stretch in the same way, bending in different directions. Finally, release tension from your hands and relax.
B. Now stretch your neck: place your left palm on your head on the right side and gently pull it down towards your left shoulder. Stretch your right shoulder in the opposite direction, lengthening the neck from the side. Hold this position for 20-30 seconds and repeat on the other side.
AT. Interlace your fingers behind your back and lean forward, trying to raise your hands higher above the bed. The neck is relaxed. Feel the stretch in the shoulder area and hold for a few seconds until the position becomes uncomfortable.
G. Sitting on your buttocks, place your left foot behind your right knee and bring your right heel toward you. Turn your shoulders and torso to the left and push off your left hip with your elbow to increase the twist. Strive to stretch upward and keep your body weight evenly distributed on both sides of your pelvis. After 30 seconds, repeat on the other side.
Find your set of exercises for morning exercises!
Exercise 1. Crunches on the press
Lie on your back, bend your legs at the knees, put your feet on the bed, and put your palms behind the back of your head. Inhale and as you exhale, raise your shoulders and shoulder blades above the bed, keeping your chest open and your neck extended. The elbows look in different directions, the stomach is pulled in all the time. As you inhale, lower your shoulder blades down, and leave your head and hands on the weight.
Reps: 30-40
Work: abdominal muscles
Lower your head to the bed, relax your neck, and stretch your arms along your torso. Raise your legs up and press your lower back against the mattress. Make movements with your legs as if you were pedaling a bicycle, but make sure that at this moment your stomach does not puff up, and your back remains pressed. The further away from you bend your legs, the greater the load on the press.
Duration: 1-2 minutes.
Work: abdominal muscles
Lying on your back, place your feet close to your pelvis. Knees and heels are shoulder-width apart. As you exhale, tighten your buttocks and lift them up, while inhaling, bring them back, but do not touch the bed. On the second approach, complicate the task and bring your feet and knees together. Continue to raise and lower your pelvis, keeping your hips tightly clenched.
Reps: 25-30
Approaches: 2
Work: gluteal muscles, inner thigh muscles
Exercise 4. Side leg raises
Lie on your side with your legs extended and rest on your elbow. Raise your upper leg 30–40 cm above your lower leg and stay in this position. Make sure your belly is pulled in and your shoulders are down. From this position, as you exhale, lift your leg even higher, approximately at an angle of 45 degrees, and while inhaling, return it back. Try not to swing as little as possible using inertia.
Reps: 30-40
Approaches: 1 for each leg
Work: abductor thigh muscles
Sitting on the bed, fold your palms at chest level with your fingers up. The elbows are spread in different directions, the shoulder blades are brought together, the shoulders are lowered. Take a deep breath and as you exhale, press firmly with your palms against each other, causing tension in the pectoral muscles. Hold for 10 seconds and relax while inhaling.
Reps: 20-25
Work: chest muscles
In the same position (sitting with legs crossed in front of you), spread your arms in different directions and close your shoulder blades strongly. As you exhale, turn around your axis to the right, keeping your arms extended in one line, and both buttocks pressed against the mattress. As you inhale, return to the center. Then, in the same way, as far as possible – to the left. Continue to reach with the top of your head up and do not fall to one side.
Reps: 20-25 pairs
Work: back muscles, oblique abdominal muscles