Fitness exercises for those who have just started exercising at home
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Getting up and exercising in the morning may improve one's attitude and energy levels while also setting the tone. First-timers always want a routine workout program which incorporates minor complications but is easy for them to perform and which can be done at home consistently.
In this guide, I am going to show you a set of exercises suitable for morning routines for someone who is just starting his training and has no means to visit a gym or a park since all the exercises will be done at home.
Why Morning Exercise?
Morning exercises are also very beneficial. They aid digestion, have a positive effect on mood and make you more alert throughout the day. They can also be budgeted as a good practice to keep a workout routine in the morning hours for the long haul.
It is widely believed that exercising in the morning can be much easier than exercising at other hours of the day; moreover, people are very disciplined when exercising in morning in contrast to other times of the day.
The best workout regimen for new players walking into a fitness regimen is a morning workout at home. No fancy equipment is required and one can exercise as soon as one gets up from bed, thus, there is a higher chance of compliance.
Get ready for morning exercise
You may do a few easy exercises before starting the program, which will make it more fun and productive.
- Get a good night's sleep - You will have more energy to work out when you wake up after a restful night's sleep. The average adult need 7 to 8 hours of sleep every night.
- Hydrate - It is beneficial to have a glass of water before starting a workout routine. This is very important to reduce cases of muscle cramps and tiredness.
- Wear Comfortable Clothing - If possible, wear clothing that is light in color and fit so you can comfortably exercise.
- Create a Dedicated Space - Choose a part of your house that can be used to exercise alone and without interruption. This will go a long way to help carve a niche environment.
- Start with Small Goals - This makes it essential for a beginner to set small goals he or she is certain to achieve in order not to get bored. If you had a hard time performing a certain exercise start first with a lighter routine and then as the weeks go by, add intensity.
Early-friendly morning exercise routine at home
Below is a set of 6 moves that will serve as a basic morning exercise program for novices who have no equipment to work out with. This routine covers stretching, warm up, strength and cool down exercises that form a package deal to kick-start your day.
1. Warm-Up (5-7 Minutes)
Warming up properly gets your heart rate up and your muscles ready for activity. Start with these light exercises to get your body ready:
- March in Place (1 Minute) - Walk up tall and simply begin to march on the sport with knees raised high. Dance with your arms moving to increase the blood circulation.
- Arm Circles (1 Minute) - Stand with your arms at your sides hanging relaxed and start slowly moving these arms in circles. Perform this for a full 30 seconds going in one direction opposite the other.
- Jumping Jacks (1 Minute) - A very basic form of warm-up that produces sweat as it gets every part of your body involved and increases your pulse rate. If jumping is too intensive, you can sway one leg right and left as you lift both the arms.
- Torso Twists (1 Minute) - First, stand reasonably wide with your feet and put your hands on your hips. Swing your arms round your head in a circular motion and turn your body from left to right, as a way of stretching your back and tummy muscles.
2. Stretching (3-5 Minutes)
Flexibility is important and in this case, stretching assists in avoiding injuries. Here are a few easy stretches for beginners:
- Neck Stretch - Lower your head to right side and bring your ear over your shoulder and remain in this position for 15 seconds. Repeat on the other side.
- Shoulder Stretch - Place your right hand across your chest and grasp the wrist with the left hand and hold it to the count of fifteen. Switch arms and repeat.
- Standing Hamstring Stretch - Stiff-legged, with feet approximately shoulder-width apart, reach forward and down as far as you can. Take 15-20 seconds, and then stand up from the squat very slowly.
3. Core Workout (5-10 Minutes)
Also, functional workouts are needed to build the necessary base of muscles and to enhance the stabilities. Here are some beginner-friendly core exercises:
- Plank (30 Seconds) - Lie flat on your belly with your hands placed just beneath your shoulders so that your elbows form 90 degrees angles. It is recommended that your spinal column should be as straight as possible, from your head down to your heels. Breathe hold for 30 seconds (if it is possible).
- Bird Dog (1 Minute) - Place your palms flat on the floor about shoulder width apart and your feet close to your buttocks. Straighten your right arm forward and your left leg backward; then hold such positions for five seconds before changing stances.
- Bicycle Crunches (1 Minute) - Lay down flat on your back but keep your legs straight, put your hands behind your head as well. Interlace your fingers behind your head while lifting the right leg until it forms a 90-degree angle with the thighs as the left arm is raised to hold the head and then switch over. March slowly to the tune of 1 minute.
4. Lower body workout (5-10 minutes)
These exercises help to stabilize and strengthen your glutes and legs:
- Body weight Squats (1 Minute) - Try to sit back as though there were a chair behind you after starting with your feet around shoulder-width apart. Maintain a straight spine and avoid letting your knees pass your toes. Try to do ten to fifteen repetitions.
- Lunges (1 Minute per Side) - Bend your right knee until it is level with the floor, then move your right foot forward while maintaining a sturdy upright position. Get back up and repeat on the other side.
- Calf Raises (1 Minute) - As you begin the exercises, place your feet shoulder-width apart. Place all of your weight on the balls of your feet while standing on the toes of your shoes, and then return to your regular position. Repeat for 1 minute.
5. Upper body workout (5-10 minutes)
Your arms, shoulders, and back are the focus of these exercises:
- Push-Ups (1 Minute) - If the standard push-ups remain too difficult, do them with your knees instead of your toes. Maintain your body posture you while sitting down and up again. Aim for 8-10 repetitions.
- Tricep Dips (1 Minute) - Stand facing the back of a solid chair and put your hands beside your hips. Step backward, take your butt off the edge and bend your elbows while lowering yourself down, then push up.
- Wall Push-Ups (1 Minute) - Perform a push-up by placing your hands against the wall while standing an arm's length away from it. Compared to traditional push-ups, this is one of the greatest workouts for beginners.
6. Cold and stretch (5-7 minutes)
Recovery becomes a critical factor when it comes to avoiding muscle stiffness and maintaining tractability. Here are some simple cool-down stretches:
- Child’s Pose (1 Minute) - Stand with feet shoulder width apart, drop the knees to the floor and bow the head on to the floor with hands stretched out in front.
- Standing Quad Stretch (30 Seconds per Side) - Stand, in one-leg stance pulling the opposite foot back towards the gluteal muscles. In case you feel wobbly, you grab something to support you.
- Cat-Cow Stretch (1 Minute) - Begin in a tabletop position then lean back with straight arms and look upwards (Cow position) then round your back, tuck your head in and look down (Cat position). Repeat for 1 minute.
- Forward Fold (1 Minute) - Beginners should stand with their feet shoulder-width apart and next place one leg behind the other, while lowering the original front-right leg down until you are touching the floor or your toes with your hand. Bend your head forward and reach for your toes and you will be aware of the pull on your hamstrings and your lower back.
Tips to stick to your morning exercise routine
To start, let us note that in order to get the results and develop the habit in the first place one must be consistent. Here are a few tips to help you stay on track with your morning exercise routine:
- Set a Regular Time - Make your exercise at a fixed time of each day likely to be in the morning. It does this in a way that facilitates the creation of a new habit and make it much easier to stick with.
- Start Small - In the beginning, it is advisable to use the short workouts and as the person gets bored, it is time to build up the longer as well as the tough workouts.
- Use a Timer - Use a timer on every exercise you conduct so that you can manage the time effectively. It also gives your workout a much more structured feel.
- Listen to Your Body - If you experience any stiffness or tiredness, it’s best that you rest. Recreation is very important in any regimen that concerns the exercising of the body.
- Track Your Progress - Okay please write down your exercises, sets and repetitions. It can motivate me and show me what I’ve achieved and how much I have warmed up already.
- Reward Yourself - One should ensure that they celebrate each phase or form of success they achieve in their journey instance it could be having a week of exercises.
Final Thoughts
Establishing morning exercise at home doesn’t denote the program has to be complex thriving at home morning exercise doesn’t have to be extremely elaborated. The great thing about habits is that you can create them even if there is very little time and very little space.
This is an easy-to-follow sequence that will allow you to work progressively on developing muscular strength, joint elasticity, and stamina to leave you vibrant and capable of facing the challenges of the day. As with other forms of asset investment, patients and consistencies are the words of the day.
Stay consistent with the schedule you set, make changes when you have to, but see the benefits of incorporating morning exercise in your schedule.