Morning Exercises: A Perfect Way To Start Your Day

One of the highlights of my morning is the feeling of accomplishment that accompanies finishing a set of exercises. 

Starting your morning with workouts will loosen your muscles and make you feel better for the rest of the day. The endorphins released during exercise can lift your mood and improve your mental status (1). In this article, I will tell you why you should have done morning workouts and share with you my morning exercise routine.

The Power of Morning Workouts

Before I share with you my morning workouts, let's talk about why morning workouts are so beneficial and why they are a great addition to your morning routine. 

• Boosts metabolism: According to a study done in mice, working out early might increase the rate of your metabolism, which means you’ll burn more calories throughout the day (2).

• Enhances mood: Exercise releases endorphins, the hormones that make us feel good; this can help reduce stress and anxiety and even help with depression (1).

• Improves focus and productivity: The increased blood flow to your brain during exercise can enhance cognitive function, making you more alert and focused. According to a survey run by Velotric, those who executed in the morning reported an increase in energy and motivation levels more than those who executed at night.

• Establishes a healthy routine: Morning workouts help you establish a healthy habit that can be easier to stick to than evening workouts, which can often be derailed by work, social activities, or fatigue.

• Promotes better sleep: In one of my articles, I wrote that sleeping is not about sleep time, but rather it's about daytime. Regular morning exercise and generally being active during the day can help you sleep sooner and better.

My Morning Workout Routine

Now, let's get to the crux of the matter. Hopefully, the exercises below will cover a wide range of muscles and improve your health.

1. Stretches/pre-workouts 

Before you suddenly engage your muscles in too much stress, you can start by doing some basic stretching or going for a walk. Stretching is also a good way to conclude your morning exercise.

2. Plank

Duration: 30-60 seconds per set 

Sets: 2

Rest: 30 seconds between sets

Plank is an exercise that engages the whole body; it's effective for increasing strength and endurance, burning calories, reducing back pain, and improving balance (3).

How to Perform It:

1. Begin in a push-up position, but with your forearms resting on the ground. Your elbows should be directly under your shoulders.

2. Keep your body in a straight line from head to heels, engaging your core and glutes.

3. Hold this position; make sure your hips don’t sag or rise. Breathe steadily throughout the hold.

4. Maintain the plank for 30-60 seconds, depending on what you can take, then rest before repeating.

Benefits:

• As I mentioned before, plunk can strengthen your core.

• Improves posture by strengthening the muscles of your back, shoulders, and neck.

• Reduces back pain.

3. Skipping Without a Rope

Duration: 1-2 minutes per set 

Sets: 2

Rest: 30 seconds between sets

Skipping without a rope, also known as "invisible jump rope," is an excellent cardio exercise that has the potential to improve your cardiovascular health. Although not as effective as skipping with a robe, skipping without a rope is still a good exercise if you want to burn some calories.

How to Perform Skipping Without Rope:

1. Stand with your feet together, arms at your sides.

2. Begin jumping as if you were using a jump rope. Rotate your wrists in small circles to mimic the way you would move your hands when you are using a rope.

3. Keep your jumps light and quick, and land softly on the balls of your feet.

4. Continue for 1-2 minutes, focusing on maintaining a steady pace.

Benefits:

• It increases heart rate and improves heart health.

• According to EliteJumps, you can burn up to 20 calories per minute. 

4. Crunches

Duration: 15-20 repetitions per set 

Sets: 2 

Rest: 30 seconds between sets

To cover the muscles of the abdomen, we have crunches. Crunches are a staple abdominal exercise that specifically targets the rectus abdominis, the muscle responsible for the "six-pack" appearance. 

How to Perform Crunches:

1. Lie on your back with your knees bent and feet flat on the floor and your hips hip-width apart.

2. Place your hands behind your head, elbows pointing out to the sides.

3. Lift your upper body towards your knees, keeping your neck relaxed.

4. Lower back down with control, then repeat till you finish the destined time.

Benefits:

• Increase abdominal endurance and strength.

  
  

5. Star Jumps

Duration: 20-30 seconds per set (approximately 15-20 repetitions) 

Sets: 2

Rest: 30 seconds between sets

Star jumps, or jumping jacks, are a whole-body exercise. Jumping jacks exercise is a part of the plyometrics exercises, which combine aerobic exercises and resistance work. 

How to Perform Star Jumps:

1. Start by standing upright with your legs straight and arms at your sides. 

2. Jump up, spreading your feet wider than hip-width apart while raising your arms overhead, almost touching your hands together. 

3. Jump again, lowering your arms and bringing your feet back together, returning to the starting position.

Benefits:

• Strengthens and tones the legs, glutes, and core.

• It might be good for the health of your bones (4).

• Helps with weight management.

6. Glute Bridges

Duration: 15-20 repetitions per set 

Sets: 2 

Rest: 30 seconds between sets

Glute bridges are a great exercise for strengthening the posterior chain, particularly the glutes and hamstrings. They also engage the lower back and core, which makes them a good lower-body exercise.

How to Perform Glute Bridges:

1. Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.

2. Place your arms by your sides with palms facing down.

3. Press through your heels and squeeze your glutes to lift your hips off the ground until your body forms a straight line from shoulders to knees.

4. Hold the top position for a moment before lowering your hips back down with control.

5. Repeat for 15-20 repetitions, focusing on engaging your glutes throughout the movement.

Benefits:

• Strengthens the gluteal muscles, which are essential for hip stability and overall lower-body strength. Strengthening this muscle might help you with other workouts.

• Increase core stability.

Warnings

Please read this before you start this routine.

• Ease into those exercises, meaning if you are only starting, start slow. Reduce the duration of each exercise in the beginning, then work gradually from there.

• Those exercises can cause injuries if not performed correctly; it's better to have a professional trainer walk you through them.

• Some exercises might be harmful if you have certain medical conditions, like disc. Make sure that you don't have a medical condition that might worsen with any of the exercises above.

Conclusion

Incorporating morning exercises into your daily routine is one of the best decisions you can make for your physical and mental well-being. Not only do these workouts help to improve your strength, endurance, and overall fitness, but they also give you a push and energy to finish the day. With exercises like planks, crunches, star jumps, and glute bridges, you target various muscle groups and enhance your cardiovascular health; at the same time, you would be boosting your mood and mental health. 

Remember to start slowly, especially if you're new to exercise, and consult a professional if you have any concerns about performing these movements correctly. 

Sources and Citations

1. Irandoust, K., Taheri, M., Chtourou, H., Nikolaidis, P. T., Rosemann, T., & Knechtle, B. (2019). Effect of Time-of-Day-Exercise in Group Settings on Level of Mood and Depression of Former Elite Male Athletes. International journal of environmental research and public health, 16(19), 3541. https://doi.org/10.3390/ijerph16193541

2. Pendergrast, L. A., Lundell, L. S., Ehrlich, A. M., & Zierath, J. R. (2023). Time of day determines postexercise metabolism in mouse adipose tissue. Proceedings of the National Academy of Sciences, 120(8), e2218510120. https://doi.org/10.1073/pnas.2218510120

3. Park, S., Choi, B. H., & Jee, Y. S. (2023). Effects of plank exercise on respiratory capacity, physical fitness, and immunocytes in older adults. Journal of exercise rehabilitation, 19(6), 332–338. https://doi.org/10.12965/jer.2346536.268

4. Ooi, F.K., Singh, R., Singh, H.J. et al. Minimum level of jumping exercise required to maintain exercise-induced bone gains in female rats. Osteoporos Int 20, 963–972 (2009). https://doi.org/10.1007/s00198-008-0760-6

5. https://www.healthline.com/health/fitness-exercise/jumping-jacks#benefits 

6. https://www.webmd.com/fitness-exercise/how-to-do-glute-bridge