Working out first thing in the morning may not be on top of your mind but it has its perks. For starters, your energy levels will be higher compared to just drinking coffee. Plus, it can help warm up your muscles so there won’t be any tension or too much strain on them as you go on your day. Also, these exercises will strengthen your core which can add more power to your body and protect your back against back strain caused by poor posture.
Plank. First, you should perform the plank for 30 to 50 seconds if you can manage. To do a plank, lie down on your belly on a mat with your legs resting on the balls of your feet and your torso propped up on your forearms. Now raise your belly up by engaging your core muscles until your back is straight and hold this position for 30 to 50 seconds or more if you can manage.
Supine pelvic tilt. This exercise is designed to warm up your lower torso. Lie on the floor on your back with your arms raised in a T position and your knees bent. On exhale, gently engage your abs to push your lower back to the floor. Hold this pose for a few seconds then exhale to relax your ribs and your lower back muscles. Make sure that your pelvis is still pressed on the floor. Do this 15 to 20 times to train your lower back muscles.
Russian twists. Another morning workout that will really get your muscles working and your core activated is the Russian twists. To do this exercise, sit down on the floor with your knees bent and feet flat on the floor. Lean backwards as you shift your weight to your butt then raise your feet off the floor as well until you are properly balanced. Now twist your torso to the left without shifting your hips. Twist to the right afterwards to complete one rep. Make sure that you engage your core throughout the exercise. You should do 10 to 20 reps if you can manage.
Reverse crunch. Take your crunches to a different level by performing the reverse crunch. Lie on your back then on inhale, raise your legs in the air so that your knees are bent directly over your hips. As you exhale, engage your core muscles then lift your hips off the floor. Use your arms as your support so you won’t topple in your raised position. Lower yourself back down and repeat.
Squats. Don’t forget to do squats too. This classic move works not just your core, but your quads, glutes, and calves too. What’s great about this workout is that you can do it anywhere, anytime so feel free to include this in your morning workout. To start, stand with your feet about hip-width apart and toes pointing outwards. Tighten your core as you push your hips back and bend the knees as well to lower yourself into a squat. Hold this pose for a few seconds then press down on your feet to push yourself back up. Repeat 10 to 15 times.
