Morning Exercises: 3 Exercises That Will Help You Wake Up
Rarely does anyone manage to feel one hundred percent immediately after waking up. In order not to swing for half a day and quickly perk up, it is enough to do a short workout. Edward Kazaryan, XFIT master trainer, shares effective exercises.
This complex is a great option to feel a surge of strength and energy: it requires a minimum of time and free space. The exercises are selected to engage key muscle groups – arms, abs, leg muscles and buttocks. At the same time, thanks to multitasking and a combination of planes, the connection between the brain and body improves during the training, which helps to quickly wake up and get started on a new day. In view of this, the complex is ideal for morning practices immediately after sleep, and a bonus in addition to an easy and comfortable awakening is an excellent mood and performance. Have a cheerful day and good results!
Lateral movements
Take a long step to the side with your left leg, bend your knee, and keep your right leg straight. This exercise works the inner thigh muscles well, and stretching your right hand forward will enhance the effect. Do 10-20 repetitions, alternating sides, and remember to control your technique.
Rotation in tilt
Place your right leg parallel to your left heel, pull your pelvis back and bend your hips. Focus on your left gluteal muscle and the back of your thigh – you should feel a good stretch here. If you want to enhance the effect, add a movement with your arms, as in the photo, but make sure your arms are in one line. Perform 10–20 repetitions with good technique control, alternating sides.
Step extension
From the initial standing position, step back with your right leg, trying to keep your body on one vertical line. The target group is the abdominal muscles. The exercise is great for developing dynamic stabilization and is similar in effect to the plank, but in a vertical position: this trains the ability to maintain a stable position in the lower back. For a stronger sensation at the moment of stepping back, put both hands behind your head and accompany this action with an exhalation. Controlling the technique, perform 10-20 repetitions, alternating sides.
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