Morning exercises are an excellent way to start the day off right and get a sustained energy boost without coffee. The best part? You don’t need intense sweating and pumping iron to reap the benefits.
These easy morning moves wake up your body in an organic way that lasts throughout your morning. And they can be done right from home without equipment, so no gym membership required.
So put down that coffee mug from time to time and try revving up with some of the best morning exercises to wake up for non-morning people.
- 1 Benefits of working out in the morning
- 2 exercises to do when you wake up
- 3 Jumping jacks
- 4 Marching Bridge – Activate Your Glutes
- 5 Arm Circles – Loosen Up Your Shoulders
- 6 Fast Feet
- 7 3. Forearm Plank — 30 seconds
- 8 Bicycle Exercise
- 9 Wall Push-ups – Activate Your Chest
- 10 Shoulder Taps – Test Your Coordination
- 11 Leg Swings – Loosen Up Your Hips
- 12 Author
Benefits of working out in the morning
Want a metabolism boost? Starting a morning exercise routine is one of the best things you can do for your body. Morning workouts help increase metabolism and energy – giving you that extra oomph to tackle the day.
Even if you’re not a morning person, exercising first thing has advantages. Morning workouts release endorphins, which reduce stress levels all day long.
AM exercise can also improve sleep quality, according to research in the Journal of Sleep Research. People who worked out in the morning slept longer and more deeply than evening exercisers. This extended, deeper sleep aids physical and mental recovery.
Another benefit is that morning sweat sessions help create an exercise habit. When it’s part of your daily routine, you’re more likely to stick with it. Consistency is the key.
Furthermore, research shows early activity boosts cognitive performance and productivity. A study in the British Journal of Sports Medicine found morning exercisers had improved focus versus non-exercisers.
exercises to do when you wake up
The simple exercises we are going to talk about take 30 seconds each, without taking a break. After the first session you take a minute of rest, to repeat the exercises again. Be sure to learn the exercises to get into a daily routine.
This is the start of the morning exercise routine that stretch out your arms and give you some much-needed energy. It will help open the chest and raise the heart rate. So how it is performed?
- Place your toes together and your arms at your sides.
- Jump with your feet out and keep your arms above your head at the same time.
- Jump with your feet back together and bring your arms to the sides.
Marching Bridge – Activate Your Glutes
Time to wake up that booty! Bridges strengthen your backside and core muscles gently. Lie on your back, bend your knees, then lift your hips to “march” alternately. A perfect exercise to stir your glutes on a sleepy morning.
- Lie on back with knees bent, feet flat.
- Lift hips to bridge position.
- Lift right foot 2-3 inches off the ground.
- Lower right foot, then lift left. Alternate feet marching for 30 seconds.
- Lower hips to end.
Arm Circles – Loosen Up Your Shoulders
Get those shoulder joints ready to take on the day with some simple arm circles. Circle arms backward and forward, starting small and getting bigger. Feel the burn and your muscles activate.
- Stand tall, arms out to sides.
- Make small circles backward with both arms, progressively getting bigger.
- Do 20 circles forward, getting bigger.
- Repeat backward circles 20 times.
This movement needs focus to get the combination of feet and brain to work together.
- Stand with your feet shoulder-width apart.
- Use your toes with your knees slightly bent. Alternate from right foot to left raising quickly one and the other. As the image shows above.
- You can also do ten reps on each side
3. Forearm Plank — 30 seconds
This works every muscle in your core, it also needs focus to stay in the right form. Along with that, it’s not exactly easy, so if this doesn’t wake you up, nothing will!
- Begin with your forearms and legs shoulder-width apart on the ground. Your elbows should be stacked beneath your shoulders, and your forearms should be straight in front of you on the ground.
- Your entire body should rock forward as you increase your toe height and allow your shoulders to cross your elbows.
- Keep your core tight and your hips lifted, and keep your neck in line with your spine
- A few of posture tips: Keep your core engaged throughout the movement. Allow your hips to rise and fall, and keep your forearms pressed against the floor to avoid sinking into your shoulders
- Repeat rocking for another 15 to 30 seconds. Take a short break, then repeat for 3–5 sets.
It is a movement to strengthen the spine. That makes for an incredible movement of obliques.
- Lie on the floor with your knees bent and your feet up. Hands behind head.
- Keep your chest and back straight, tilting just part of your shoulders and head. It will help to participate the abs.
- Stretch your right leg and twist your right elbow. Pick up the leg and stretch the left one by twisting the left elbow.
- Repeat the action as shown in the picture.
Wall Push-ups – Activate Your Chest
Push-ups get you prepped for the day by working your chest, arms and core. Modified wall push-ups allow you to reap rewards without the strain of floor push-ups. Lean into the wall at an angle and push – feel that burn.
- Stand facing wall, arms straight, hands shoulder-width apart.
- Lean body forward at angle, elbows bent.
- Bend elbows until chest nears wall, then straighten.
- Repeat for 30 seconds to 1 minute.
Shoulder Taps – Test Your Coordination
This deceivingly simple move challenges your coordination first thing in the morning. In plank position, lift one hand to tap same-side shoulder then switch sides. This gets you focused fast.
- In plank, keep body in straight line.
- Lift right hand to tap right shoulder.
- Return hand to floor and alternate left side.
- Repeat taps for 30 seconds.
Leg Swings – Loosen Up Your Hips
Get those hips moving freely with side-to-side leg swings. Stand with support, swing one leg out to the side, then switch. Simple yet effective for mobility.
- Hold on to wall or chair for balance.
- Keeping body still, swing right leg out to side.
- Swing leg back to center, alternate left.
- Repeat 15 swings per side.