4 Easy Morning Exercises You've Not Been Doing.

  • By Michael Joseph
  • at April 29, 2019 -
  • 0 comments
You said you want to lose fat. You want a flat tommy. You don't like to be overweight. You want to stay fit.... These simple exercises can turn your dreams into reality and achieve your fitness goals quickly.

 Do you know that morning exercises can improve your sleep better at night than an afternoon or evening exercise?

There are easy exercises you can do in the morning to help you feel good throughout the day and also help you burn calories.

Without much ado, I present to you, 4 Easy Morning Exercises you must start doing now.


  1. Walking or Jogging or Running
  2. Squats
  3. Jumping Jacks
  4. Push ups



What's in this article?

  • A list of morning exercises you can do.
  • How to perform each exercise.
  • The warnings to note when performing each exercise.


Let's dive in!


1. Walking or Jogging or Running


A group of people running


Walking, jogging and running are almost the same. The difference among these three is this:

Jogging is faster than walking.
And running is faster than Jogging.

Running is an aerobic exercise. It strengthens the heart, improves endurance and keeps your body in good shape.
Moreover, it helps to burn off calories quickly. Generally, you burn about 100 calories when you run a mile. About 200 calories when you run two miles and about 300 when you run four... As you can see this workout is ideal for weight loss.

Performing the Exercise

As a beginner, you should start by doing the following:


  • Walk for 3 - 5 minutes every morning. You can decide to brisk walk to a nearby store or filling station in your location or even walk to the bustop before you get into a bus while going to work.

  • Jog and count up to 50. Sounds easy? Yes. Do this every morning and gradually work up to 100 counts and 200 counts.

  • Run for 5 minutes. You should run slowly when starting this exercise to prevent fatigue from setting in too early. Most of us, especially beginners, try to run too fast thinking that running a distance with high speed will make us burn calories faster. Yes it may be true but you can achieve the same result by running that same distance with moderate speed. The only difference is that you'll spend more time to finish running.


Like an old adage says, 'To be forewarned is to be forearmed'.
So allow me to give you a forewarning concerning these exercises.

Forewarning


  • Always do stretching first and walk for at least 1 minute before you run. This will warm you up.
  • Running too fast is the number 1 cause for injuries. When starting to run, do not run fast. Instead, focus on the distance you need to cover.
  • If you're a beginner, don't run for more than 30 minutes.


2. Jumping Jack

Doing Jumping Jacks will help build muscle strength, reduce obesity, increase heart rate, prevent stroke and osteoporosis (loss of bone) and burn a lot of fats on your body.

Moreover, it improves your cardiovascular system and reduce the amount of fat you have on your legs and shapes the legs. You want beautiful legs, don't you?

Performing the Exercise

Follow the following steps to do this exercise:


  • Step 1 - Stand straight with your feet together, hands by your sides and your stomach tucked in.
  • Step 2 - Jump up with your legs spread wide and both hands above your head (as if you want to clap).
  • Step 3 - Then return to a position with the feet together and arms at your sides.
  • Step 4 - Perform 20 Jumping Jacks after reading this article. And see how you'll feel after the exercise.


As you may have noticed, this exercise is what most people have done as play during their elementary or primary school, including me. So, it will be fun as this exercise will remind you of your old school memories.

Forewarning


  • Overdoing jumping jacks aggressively can cause injury in your knee or sprain in your ankle if you're new to exercise or have weaker weaker joints.
  • This exercise is not safe for women during pregnancy due to the stress it places on the joints and ligaments.



3. Squats


A lady performing the squat exercise


Squats are low impact exercises that are easy to do anywhere, anytime and any place. You can do it in your place of work or at school inasmuch there's a small space for you to do it.

Squats require no special equipments. So, there is no need to open your wallet right now.

Other than that, squats improve your muscle building, flexibility, strength and even body posture. It is a more effective way to burn those calories and fat on your body.

Furthermore, it tones your abs, legs and booty and make your bones and joints healthier.

Let's see how we can perform this exercise.

Performing the Exercise


  • Step 1 - Stand with your feet slightly wider, your head and toes facing forward.
  • Step 2 - Keep your chest upright.
  • Step 3 - Stretch your hands forward. (You can clasp your fingers too!).
  • Step 4 - Think of yourself sitting on a chair.
  • Step 5 - Then, bend your knees and sit back until your thighs are parallel with the floor with your weight centered on your heels.
  • Step 6 - Stay still for at least 5 seconds.
  • Step 7 - Rise up, pushing through the heels until you bring yourself back to the starting position.
  • Step 8 - Repeat 10 times.


Forewarning


  • Squatting with poor technique makes you experience pain in your  lower back and knees.
  • Always stand on your heels because if your heels come off the ground, you may lose balance.
  • Monitor your body. If you feel exhausted while performing squats, take a break.


4. Push-ups

Push-ups are particularly good for strength training at all age levels. They makes your muscles stronger no matter what age you are, thereby making it a very great exercise to do everyday.

There are various types of push-ups like Full push-ups, Knee push-ups, Planche push-ups, Diamond push ups, Backhanded push-ups, Knuckle push-ups, Hindu push-ups, Spiderman push-ups,... but for the purpose of making it simple for us - the beginners, I will emphasize on the Basic push-ups and Knee Push-ups only.

Performing the Exercise

The Basic Push-up


  • Step 1 - Lie on your stomach with your your palms flat on the floor (directly under your shoulders) and supporting yourself with the balls of your feet.
  • Step 2 - Ensure that your body maintains a straight line from head to toe.
  • Step 3 - Begin to lift your body off the floor, supporting yourself on your palms and toes.
  • Step 4 - Lower your body (with your chest touching the floor).
  • Step 5 - Repeat 5 times for now.


The Knee Push-up
A man performing the knee push-up


  • Step 1 - Place a mat on the floor.
  • Step 2 - Kneel on the mat.
  • Step 3 - Push your upper body forward and place your palms flat on the floor.
  • Step 4 - Begin to press your hips towards the floor while sliding your knees back.
  • Step 5 - Repeat 5 times.


Forewarning


  • Don't do push-ups without consulting your doctor first if you're suffering from shoulder injury.
  • Know when to stop. Whenever you feel tired while doing push ups, try to rest for some seconds before you continue. 
  • Overdoing it will damage your muscles and make you weak.



With these simple morning exercises, you are sure to stay healthy and fit with a nice-looking skin. 

Don't wait till next week. Start now and you'll thank yourself later.
You should do some, if not all, of these exercises 3 times per week. You can select the days you'll do these morning exercises like, Mon, Wed and Fri. Just make sure you do these workouts at least 3 times per week.

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