The fall weather is on and with the mornings getting colder and colder, it’s becoming extremely necessary to get your body moving before starting your day. And all you really need is five to 10 minutes.
These simple but effective warm-up exercises can be done as soon as you get out of bed and will prepare your muscles for anything you set out to do.
Knee to the Nose and Kick
Come to a tabletop position with your wrists just below your shoulders and your knees just below your hips. Engage your core muscles and tuck your pelvis in, so you feel your entire spine lengthen from your tailbone to the base of your head.
Press your palms firmly into the floor so you can feel the space between your shoulder blades expand, and as you inhale, lift your right leg and bring your knee toward your chest. At the same time, bring your chin toward your chest as well, so you try to make the connection between your knee and your nose.
As you exhale, kick your leg back, flex your foot, and feel the activation of your hamstrings and gluteal muscles. Inhale and bring your knee up to your nose, exhale and kick it back. Repeat 10 times and then do the same with your left leg.
Side Plank Clams
Lie on your right side and push up on your elbow. Keep your knees bent and lift your hips so you’re only balancing on your right elbow and the outside of your right knee and foot. Place your left hand on your left hip to stabilize yourself and as you inhale, open your knees while keeping your feet together. Exhale and close your knees. Keep opening and closing your knees for 10-12 reps. Do the same with your left leg.
Every time you open your knees, focus on squeezing your hamstring and the part where it joins your glute to warm up your legs and activate your muscles.
pilates ring
Activate your leg muscles and feel your inner and outer thighs burn.
plank kicks
Get into a plank on your forearms, making sure your elbows are just below your shoulders. Activate your main muscles and your quads while keeping your hips in a straight line. Try to keep your hips from dropping closer to the floor or rising so that you are forming an inverted V with your body.
As you inhale, lift your right leg and squeeze your right glute and hamstring. Exhale and drop it back down. Inhale and kick, exhale and release. Repeat 10-12 times before doing the same with your left leg.
abdominal roller
This ab roller features an extra-wide design for stability and is made of a soft material that’s suitable for all types of floors, including hardwood and carpet.
Knee to triceps plank
Stay on your board and review your form. Make sure both feet are firmly pushing off the floor, your quads engaged, your core muscles engaged, and your hips are in alignment with your entire body.
From here, take a deep breath in and as you exhale lift your right leg, bending the knee and bringing it as close to your right triceps as possible. If you can touch it, do it. Inhale and bring your leg back. Exhale and play, inhale and prepare. You can do 10-12 touches on one side and then repeat on the left, or alternate between legs and work both sides at once.
Downward facing dog walks
Start in a plank position and push your hips diagonally back and up so you’re making a inverted V shape with your body. Keep straightening your legs and letting your heels touch the ground. Push yourself up by pressing hard through the palms of your hands and relax your head. Keep your shoulders as far away from your ears as possible and find a good stretch throughout your spine.
Slowly begin to bend one leg and then the other, taking your time to really stretch your muscles and feel the blood rushing through your legs. It’s one of the best warm-up exercises for when you need to reset your entire body. Take 20-30 walks.
Gaiam yoga mat
The perfect home mat for all your fitness and recovery exercises.
Upper body stretch and circles
Get on your knees and sit back on your heels. Feel your sit bones find a good, comfortable position on your feet so that you feel supported. Inhale and bring your arms over your head, making sure to leave room for your neck as you lower your shoulders.
Inhale and grab your left wrist with your right hand, pulling your left arm to the right side and leaning to the right. Feel the stretch all the way down the left side of your body up to your hips. Inhale and return to center, and repeat on the other side. Repeat the entire sequence one or two more times.
After your last stretch, return to the starting position and open your arms out to the sides, making large circles with your arms. Be as creative as you like, feeling every part of your body open up and stretch. There is no right or wrong here, the point is to get the blood flowing and loosen up the muscles. Make five to eight circles.
table circles
Start in a tabletop position, wrists just below your shoulders and knees just below your hips. Push your hips all the way back through your heels and start moving to the left, coming up to your front left wrist, going to the right and ending on your heels again.
Go full circle five times, then change directions. Once again, you have all the reins on how to move. The goal is to increase your range of motion on your hips and lower back, so make it as big or as small as you like.
Kneepads
Support your knees with these stylish pads.
Plank Squat
Get on a plank with your palms, making sure they are just below your shoulders. Activate your main muscles and keep your hips level. Inhale and bend your knees, bringing your hips as close to your heels as possible. Exhale and propel your body forward into a full plank.
Keep your core muscles strong and active so you really feel the heat build up. Go for 10-12 repetitions.
yoga socks
Silicone grips keep it upright, while the elastic straps and low cut keep it cute while you work out.
Starting the day on a good note is important, but so is ending it. Here are some of the best exercises you can do to relax before bed.
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