A sweat session in the morning is known to have a lot of benefits for the body. Doing regular bodyweight exercises can boost your energy to do the things that you have to accomplish all throughout the day, not to mention that it also gives you a strong and physically fit body. Something that everyone wants to have…but as the saying goes, no pain, no gain.
So even if most people feel lazy doing it, the benefits alone can give you enough motivation to engage yourself in a full morning bodyweight exercise.
Ready to challenge yourself to be fit and healthier this year? Here are some of the best morning bodyweight exercises you can add to your routine:
Reverse Oblique Crunch
The reverse oblique crunch is a bit challenging to do but this exercise routine engages deep into your abdominal layers. As it works and improves your core and your lower back, this exercise is a must try.
1. With legs extended out in front, sit on the mat and place your hands on the mat.
2. Lean to your back slightly using your fingertips for support.
3. Lift your legs about 2 inches off the floor. Keep the core tight and twist at your waist. As you bend your knees towards the chest, you can feel the intensity of the routine.
4. Twist on the other side.
- Works on your abs and obliques
- Good for your core muscles
- Slim down the waist
Any bodyweight workout always involves pushups. A simple and a very effective way to work on your arms, shoulders, and chest, pushups do not require any special equipment and you can always do it at home.
Pushups have so many variations.
Dive Bomber Pushups
An intermediate level upper body exercise that targets your triceps, chest, and shoulder, this is a hardcore pushup for men and women.
1. Feet and hip-width apart as well as your hands and shoulders, push hips up high getting that inverted V form.
2. Lower down your hips while you keeping the legs straight. Bend your arms as you start pushing forward.
3. Press back to full arm and repeat the routine.
Inclined Push Ups
Another popular pushup routine is the inclined pushup. For this morning pushup routine, you can use any chair.
1. Put a chair or a bench in front of you.
2. Start placing your hands on the chair forming a 45-degree angle.
3. Make your body straight as you start bending your arms and lowering your arms, getting closer to the chair.
4. Push your way back up to start.
- It is a great full body morning workout.
- Focuses on the lower body, abs, and arms
- Strengthens your muscles
- Builds muscle density
- Strengthens your core
A good lower body exercise, you can do squats without the need for any equipment and even with limited space. This exercise works on your quadriceps, calves and hamstrings.
1. With feet-shoulder width apart, put your hands at the back of your head.
2. Start by bending your knees and hips, in almost sitting position.
3. Sit back with your hips and return to your original position.
4. As you do the squat, keep your head up and your knees out.
- Builds your muscles
- A great fat burning exercise
- Strengthens legs and tendons, increasing strength
- Improves hip mobility
Want to get that toned legs? Adding lunges to your bodyweight exercise is a good way to work on your legs.
Types of Lunges
There are two types of lunges:
- Feet-hip width apart, stand tall and take a huge step backward with one foot. This serves as your starting position.
- Lower down your knees achieving that 90 degree angle and press your way up to starting position.
- It effectively works on all of your leg muscles.
- Tones your glutes
- Improves your over-all balance and stability
- Boosts your functionality and hip flexibility
- Improves core stability
Another variation is the walking lunges. This is a better form as they have more impact on your thighs and leg muscles.
- Feet-hip width apart, stand tall and take a huge step forward you’re your left foot. Bend down your knees (90 degrees) and your thigh is parallel to the surface.
- Bring your right foot forward and step into another lunge. You may also want to go back to a standing position as you do the changes.
- Repeat. You can count the step as a repetition or by distance/time.
- Improves your balance
- Can effectively boost your functionality
- Provides symmetrical toning
- Tones your gluteal muscles
- Improves core stability and hip flexibility
A full body exercise, burpees work on your major muscles and improving your over-all cardiovascular health. As you do burpees on a regular basis, you will notice improvements in your strength and daily mobility.
- Doing a class burpee is easy. From your standing position which also serves as your starting position, jump and squat down placing your hands on the floor.
- Kick your feet back with your arms extended in a plan position.
- Do a push-up as you keep your core engaged.
- Hop your feet back inwards and stand up.
- A good weight loss exercise as it burns calories effectively
- Increase your body strength
- Improves your muscular endurance
- Improves your cardiovascular health
Training yourself to have regular morning bodyweight exercises can tone your body, strengthen your muscles, and give you the energy to last all throughout the day.
What’s your favorite full body morning workout routine? We’d like to hear from you!