The fall weather is well underway and with the mornings only getting colder, it becomes extremely necessary to move your body before starting your day. And all you really need is five to 10 minutes.
These simple but effective warm-up exercises can be done as soon as you get out of bed and they will prepare your muscles for whatever you have planned.
Knee to Nose and Kick
Get into a tabletop position with your wrists just below your shoulders and your knees just below your hips. Activate your core muscles and pull in your pelvis, so you feel your entire spine lengthen from your tailbone to the base of your head.
Press your palms firmly into the floor so you can feel the space between your shoulder blades expand, and on your inhale, lift your right leg and bring your knee toward your chest. At the same time, bring your chin towards your chest as well, to try to make the connection between your knee and your nose.
On your exhale, kick your leg, flex your foot, and feel your hamstrings and glutes activate. Inhale and bring your knee to your nose, exhale and kick it. Repeat 10 times then do the same with your left leg.
Side Plank Clams
Lie on your right side and propel yourself onto your elbow. Keep your knees bent and raise your hips so that you balance only on your right elbow and the outer part of your right knee and foot. Place your left hand on your left hip to stabilize yourself and on your inhale, open your knees while keeping your feet together. Exhale and close your knees. Continue opening and closing your knees for 10-12 reps. Do the same on your left leg.
Every time you open your knees, focus on compressing your hamstring and the part where it connects to your glute to really warm up your legs and activate your muscles.
Activate your leg muscles and feel your inner and outer thighs burn.
Plank on your forearms, making sure your elbows are just below your shoulders. Activate your abdominal muscles and quadriceps while keeping your hips in a straight line. Try to keep your hips from coming close to the floor or lifting up to form an inverted V with your body.
On your inhale, lift your right leg and squeeze your right glutes and hamstrings. Exhale and come back down. Inhale and kick, exhale and drop. Repeat 10-12 times before doing the same with your left leg.
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Tricep Knee Plank
Stay in your board and check your form. Make sure both of your feet are pushing firmly into the floor, your quadriceps are activated, your abdominal muscles are engaged, and your hips are aligned with your whole body.
From there, take a deep breath in and on your exhale lift your right leg, bend your knee and bring it as close to your right triceps as possible. If you can touch it, do it. Inhale and bring your leg back. Exhale and tap, inhale and brace. You can do 10-12 taps on one side then repeat on the left, or alternate between your legs and work both sides at once.
Upside down dog walks
Start in a plank position and thrust your hips diagonally back and up, forming an inverted V with your body. Continue to stretch your legs and point your heels toward the floor. Push yourself up by pressing hard on your palms and relax your head. Keep your shoulders as far away from your ears as possible and find a good lengthening throughout your spine.
Slowly begin to bend one leg then the other, taking your time to really stretch your muscles and feel the blood flowing down your legs. This is one of the best warm-up exercises for whenever you need a full body reset. Take 20 to 30 walks.
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Upper body stretching and circles
Get on your knees and sit on your heels. Feel your sitting bones find a nice, comfortable position on your feet to feel supported. Inhale and bring your arms above your head, making sure to leave space for your neck as you lower your shoulders.
Inhale and grab your left wrist with your right hand, pulling your left arm to the right side and bending to the right. Feel the stretch throughout your left side of your body up to your hip. Inhale and return to the center, and repeat on the other side. Repeat the entire sequence one or two more times.
After your final stretch, return to the starting position and open your arms out to the side making large circles with your arms. Be as creative as you want, feel every part of your body open up and stretch. There is no right or wrong here, the point is to get the blood flowing and relax your muscles. Opt for five to eight circles.
Start in a tabletop position, with your wrists just below your shoulders and your knees just below your hips. Push your hips up to your heels and start moving to the left, coming to your left front wrist, going to the right and ending on your heels.
Make the full circle five times, then reverse direction. Again, you have full control over how you move. The goal is to increase your range of motion in your hips and lower back, so go as big or as small as you want.
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Plank on your palms, making sure they’re just below your shoulders. Activate your abdominal muscles and keep your hips level. Inhale and bend your knees bringing your hips as close to your heels as possible. Exhale and propel your body forward into a full plank.
Keep your abdominal muscles strong and active so you really feel the heat building up. Go for 10-12 reps.
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Starting your day on a good note is important, but ending it is just as important. Here are some of the best exercises you can do to relax before bed.
#warmup #exercises #cold #mornings