Wake up, workout and increase your energy for the rest of your day. Early morning exercise routines are a great way to maximize your time and begin your busy day. It only takes 10 minutes to speed up your metabolism and increase your happy hormones.
Ok, so it may be hard to muster up the motivation to get up and go. So why not make life easier and do a workout while you’re still in bed? Much like the gentle snooze button that starts of soft and gently increases sound, this exercise routine begins slowly and ends with a bang. It only takes 10 minutes and then you’re good to go.
Knee to chest one at a time
While lying in bed inhale as you hug your right knee into chest and hold. Keep the opposite leg straight. Exhale as you switch, hugging your left knee into your chest as your right leg lengthens out. Repeat for 1 minute.
Both knees to chest:
Inhale as you bring both knees to chest, hold for 2 seconds, exhale as you release. Rock side to side if your back is feeling tight. Repeat for 30 seconds.
Exhale as you lift your shoulders off the bed. At the same time your right leg extends towards the sky and left leg stretches straight. As you inhale relax your upper body down and switch legs. Repeat for 30 seconds.
Reverse push up:
Sit up in bed, bend knees and bring hands under shoulders with your fingers facing inwards.
Straighten your arms and lift your chest as you lift your bum one inch off the mattress. Bend elbows down and then straighten out again. If you’re still half asleep allow your bum to come down every time you bend your arms, but you must lift it as your arms straighten out. Repeat for 30 seconds.
Lie face down in bed (don’t get sleepy, move fast)!
Put your palms under your shoulders and flare your elbows. Curl your toes under. Then push up. Try and keep the rest of your body rigid. If your back starts to bend, gently place your knees down and continue with the push up movement. Repeat for 30 seconds.
Place your palms on the bed underneath your shoulders and fairly tight to your body (if your bed is extra soft, place your forearms on the bed instead). Curl your toes under and lift your knees. Hold for as long as you can. If you feel it in your low back go on your knees and continue. Repeat for 1 minute.
Seated leg extension:
Sit on the edge of your bed. Suck in your stomach and lengthen the spine. Extend one leg out, hold for one count and switch legs. Your body remains in an upright position. Repeat for 1 minute.
Dips off the side of the bed:
Sit on the edge of the bed with your hands placed by your sides.
Bend your knees 90 degrees (for more advanced option straighten out the legs).
Lift your body off your bed. Slowly lower your upper body by bending your elbows, so you sink towards the floor. Breathe in through your nose.
Then push back up as you exhale. Repeat for 1 minute.
Tabata jump squats:
Step out of bed and stand with your feet shoulder-width apart.
Bend your knees and sit back. Engage your abs and jump up.
When you land, lower your body back into the squat position.
Do 8 sets of 20 seconds all-out effort, followed by 10 seconds rest. This lasts 4 minutes.
Keep a timer by your bed. That way you just push the button and begin the workout routine. You’re ending with a bang, so cool down when you’re done. Stretch in the shower to maximize your time. The warm water will increase flexibility and round out your workout perfectly.
photography courtesy of: San Jose Neurospine The Perfect Wife Magazine OrthoWilmington cooking light Pop Sugar
Disclaimer: Consult a physician before starting any exercise program. If you choose to do this or any workout without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. It is your responsibility to warm up properly and cool down after your workout. Do not attempt any exercise you are not capable of performing. Stay within your fitness level