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It is scientifically proven that a morning workout will give you mental well-being and a good mood throughout the day. Here are a few simple exercises you can do while still in bed before you get up.
How will this workout help you?
- eliminates the feeling of stiffness and improves mobility even at an older age,
- relieves fatigue and boosts your energy,
- improves blood circulation, prevents varicose veins and swelling,
- tones the lower belly and thigh area without stressing the joints,
- reduces back pain,
- improves posture,
- stimulates the activity of the thyroid gland and other endocrine glands.
- Butterfly
This pose is excellent for relaxation and meditation. You can perform it seated or lying down.
- Keep your back straight.
- Let the soles of your feet touch each other.
- Bend your knees and try to open them as much as possible and pull them toward the mat.
- Place one hand on your belly and one hand beside you, breathe deeply.
2. Plank
The plank is very effective. It strengthens the abs, back, and shoulders
- Get into a push-up position, but bend your arms at the elbows and support yourself on your forearms.
- Lift your body and hold it in a straight line from head to heels.
- Hold for 20 seconds and breathe deeply.
- Rest for 30 seconds. Repeat 3 times.
3. Happy Baby
This exercise will help stretch the legs and strengthen the back. It is very simple:
- Lie on your back.
- Lift your knees and keep your hips pressed to the mattress.
- Grab your feet and begin pulling your legs toward your chest. Hold for 5 – 10 breaths.
4. Half bridge
- This exercise strengthens and stretches the whole body:
- Lie on your back, place your feet on the bed and bend your knees. Keep your feet together.
- Raise your pelvis to a height where your back is in line with your thighs.
- Hold for 30 seconds and then slowly release.
- Repeat 3 times.
5. Raise your legs
Leg raises tighten the abdominal muscles and improve blood circulation.
- Lie on your back, let your arms rest beside your body.
- Slowly raise one leg until your foot makes a 90-degree angle with your hips.
- Slowly lower the leg and repeat 10 times for each leg.
6. Neck and shoulders
It is important to relax your neck and shoulders, especially if you have a sedentary desk job. The simplest exercise is to tilt your head to different sides. Hold your neck with your other hand as shown in the image above. You can also try the following exercises:
- Sit down, straighten your back and raise your left arm above your head.
- Bend the arm so that the left hand is over the head close to the right ear.
- Draw the left elbow in and begin pressing it toward your head.
- Hold for 20 seconds and repeat 3 times for each arm.
7. Exhale through your nose
This exercise will help you reach a calm and relaxed state and get in touch with your body.
- Lie on your back and relax your body.
- Take a deep breath in and exhale.
- Repeat 10 times.
