After getting up, exercise? Admittedly, that costs overcoming. But if you take 10 to 15 minutes in the morning to start the day with a few exercises, you might even save yourself the coffee – because Hampelmänner and Co. also get the circulation going.
The following ten morning exercises are intended to loosen the body, strengthen the muscles and boost the circulation. They can be adapted to any training condition and partly also varied.
If you have knee problems, hip damage or problems with the spine, you should skip stressful exercises or adjust them so that they do not hurt.
1. Awaken and mobilize bodies
Nodding
Slowly move your head up and down, then tilt to the right and left. Frequency: 5 to 8 times each.
Shoulder circles
Circle shoulders backwards. Frequency: 10 times.
Cat humb
Go to the four-legged stand and alternate between the cat hump and the hollow cross, holding the positions for 4 to 5 seconds each. Frequency: Switch between positions 10 times.
Looking up dog or Position of the child
Starting from the four-legged stand, stretch the pelvis backwards, let the arms grow long in front, place the forehead on the floor. Then push the pelvis forward and put it on the floor, support the upper body with outstretched arms and look up. Hold for 3 to 5 seconds.
Frequency: Switch between positions 5 to 8 times.
Diagonal arm-leg lift
In quadruped position, stretch right arm forward and left leg back. Hold for 3 to 5 seconds. Then put on the knees and elbows so that they (almost) touch each other under the belly – then stretch again.
Frequency: 10 to 15 times per side or per “arm-leg pair”.
2. Strengthen muscles
Squats or Squat
In an upright position, place feet hip-width. Then squat down as far as possible and hold this position – leaving both heels firmly on the ground, the knees should not look beyond the height of the tips of the feet.
After 10 seconds, straighten up, bend your upper body forward and grasp your feet, ankles or shins with your hands. Then switch back to the squat.
Frequency: 5 to 8 times.
Lunges or Lunges
Kick forward with the right leg, the right knee should form a 90-degree angle. The left knee at the back goes towards the ground, but does not touch it.
Now find the balance and straighten the upper body. Then go back to the starting position and repeat the movement with the left leg in front and the right leg in the back.
Plank or Forearm support
Go to the four-foot stand. Then go to the push-up position and place the forearms on the floor. Hold this position for as long as possible.
The elbows should be directly under the shoulders, buttocks and abdomen are tense, the pelvis does not sag, but is approximately at shoulder height.
Frequency: 1 to 5 times; each hold as long as possible.
3. Get your circulation going with endurance training
Jumping Jacks or Hampelmann
Jumping outwards and inwards with legs, moving arms sideways up and down. Variation: If you have knee or hip problems, you can jog on the spot and move your arms up and down. Frequency: 20 times.
Jogging on the spot
Either jog loosely or lift your knees above your hips for more intensity.
Frequency: 3 times 30 to 60 seconds.
Especially in the beginning, you should not overdo it with the morning home workout. It is good if the heart beats and the pulse goes up.