Morning Exercise for kids | Morning Workout Routine to Build Muscle | Good Morning Stretch

Morning Exercise is designed to be carried out especially in the morning (at least three days a week). It is the best way to start up the day (with lots of hot positive energy) and, incidentally, activate the metabolism for the rest of the day. It is also incredibly ideal for burning fat fast without spending too much time and rituals.

Good Morning Exercise

Good Morning Exercise is one of the most misunderstood exercises out there. Surely in the gym, it is difficult to actually see someone doing a good morning exercise.

However, it is a very good exercise to build your core and gain muscle mass and strength.

One of the unique importance of good morning exercise is that it basically works all those muscles of our posterior chain that are responsible for extending the spine and hip:

• Spinal and thoracic erectors
• Buttocks
• Semitendinosus
• Semi-membrane
• Femoral biceps

It should be noted that the spinal and thoracic erectors reach their peak of activity at 80% of the RM.

Most good morning exercises allow you to work a multitude of muscles because they are compound exercises. I always recommend that you start with this exercise:

Begin your good morning exercise routine by standing with the feet separated from each other by the width of the shoulders approximately.

Then take a bar with your hands and place it behind the head, a little below the traps.

The movement is performed by flexing the trunk forward, bringing it to the horizontal position keeping the back straight, it is as if we were bowing in greeting.

The torso should be parallel to the ground horizontally without bending the back and flexing the knees a little.

You can perform this movement or small variations of it to locate one muscle or another, depending on the separation of the legs.

If your legs are a little more separated from the width of the shoulders you will place more emphasis on the femoral area while placing your legs a little more together will focus a little more on the glute (gluteus muscle.).

I always advise that you do the exercise without any load so that you know how to locate the muscle and perform an optimal exercise; and try to keep the torso straight during the exercise.

A 10 Minute Morning Workout that will Change Your Body

I know a lot of us don’t have the time but try and dedicate just ten or fifteen minutes a day (at least three days a week) for this exercise. It sure activates you for the day and props you to achieve remarkable results and changes in your body.

This exercise routine can be practiced at home alone or as a couple or group. The exercises or steps in the routine include:

Jumping Jacks for 30 seconds

Performing jumping jacks in a standing position. Starting from feet together and hands resting on the hips perform jumps by opening and closing legs and arms simultaneously.

Push-ups

Perform 15 push-ups in total, and try not to waste all your time doing that.

Squat on the wall For 30 seconds

Perform this resistance exercise with your back flat against the wall and your legs at 90 degrees, then you squat. Do this for 30 seconds.

Skipping

Skip For 30 seconds. If you don’t have a rope, then stand and without moving from the place, raise the knees up alternating jumping on the balls of the feet.

Side iron

This is an exercise to strengthen the abdominal area. It is a movement similar to that of the front plate but the movement here is sideways.

Place a mat on the floor and lie down on your sides. With one hand resting on it and the other close to the body, we will rise until we only have one arm and our feet resting on the ground. Do this for 15 seconds each for each side, then rest for 10 seconds.

Mountain Climbers

In the front plank position on the hands, bring the knees to the chest, alternating the legs and bouncing on the balls of the feet. Perform for 30 seconds, and rest for 10 seconds.

Shadow boxing

Simulate boxing in the air with little bounces back and forth. The bounces must occur with both feet at the same time, pivoting on the back when you go back and on the front when you go forward. Do this for 30 seconds.

Jumping squat

For 30 seconds, perform a common squat with a small jump in the lift and bring both arms back at the same time with the palms of your hands open.

Push-ups again and try to achieve at least 15 push-ups. In order to notice the changes in your body fast, repeat the series for two more rounds, and prepare for the day ahead.

Stretching Exercises that Optimize Vigor

These exercises will help you stretch your joints; they are very easy to do, will make you feel like new, and work to relieve joint and back pain.

Practice these stretching exercises to care for your joints, a minimum of 3 times a week.

Morning Stretches

What stretches should you do as soon as you get out of bed?

After our body has been idle for many hours at night, morning is a time to stretch our muscles. Inevitably, we all stretch when we wake up, but not that now; we are talking about more prescribed stretches and being aware that we are doing them well.

During a morning stretch, we can easily hurt ourselves. Remember to warm up the muscles without overdoing it.

Backstretch: Raise one shoulder to 90 degrees, and with the other hand, apply pressure to the elbow, stretching and maintaining tension for 20 seconds. Repeat the movement three times.

Lumbar stretch: Stretch and flex your legs by placing your hand behind your thighs, then bringing your knees up to your chest. Try to breathe correctly during these stretches.

Abdominal breathing: Abdominal breathing is great for your lungs and rib cage. Breathe in, drawing air in through your nose and noticing how your belly swells. Expel the air slowly, until you notice that everything has come out.

Shoulder movement: Breathe in and lift your shoulders, holding this pose for 6 seconds and then expelling air to relax.

Abdominal toning: Facing downward, stretched out on your back and drag in air. Blow the air out, imagining aiming at your navel at the ground. You can hold the contraction for about 6 seconds to help tone the abs.

It seems you are interested in these core and abdomen exercises

Abdominal iron: This abdominal exercise, consist of supporting the weight of your stretched body with your arms and your feet, while keeping the body in a straight position; you will get some abs from the move.

Leg stretch: Work the quadriceps by pulling the leg back with the help of the hand and bringing it towards the buttocks. Repeat the exercise three times with each leg.

Wrist extension: Lock your fingers together then stretch your arm forward with your palm toward the ceiling. Flex until your hand is vertical, with the help of your other hand.

Ulnar flexing: Stretch your arm, now with your palm facing down, and stretch with your opposite hand until it is upright.

If you do these morning stretching exercises a minimum of 3 times a week, nothing and nobody can stop you from achieving a great form.

Morning Exercise for Weight Loss

These morning exercise habits may work for you to help you lose weight. They are simple and easy, but no less valuable.

For those that want to lose weight, there is no doubt that the gym is the right place to train or, at least, where we will have more facilities. But it is not, by far, the only one.

Training at home is the most convenient option to be fit and in shape. But it requires great discipline; it is difficult to train next to the chair and the TV.

We will have to have great willpower to carry out the necessary training, but if we manage to establish a routine, training at home will take little time and hardly any money. In addition, everything we learn to do can be carried out anywhere, whether in a hotel or in the park.

Requirements

You don’t need much to train at home, just enough space where you can lie down and stretch your legs. You may also need a mat and, the rest of the equipment is optional.

Start by drinking water on an empty stomach. One or two glasses of water is an easy way to speed up your metabolism, increasing energy expenditure for at least an hour.

If you drink water on an empty stomach and then do physical activity, you will help your body burn calories more efficiently. Also, drinking one to two liters of water throughout the day is a practice that is associated with sustained weight loss.

For weight loss and to stay in shape it is necessary to practice aerobic exercise; this one will give us the most problems at home.

We can run in a static way, without advancing; another option is to buy an exercise bike, the most accessible and useful machine to have at home. And of course, we always have the option to go running.

Exercising in the morning helps keep blood sugar levels constant, which helps prevent cravings caused by low glucose levels.

Morning Exercise that we can do with Our children to keep fit as a family

Exercising at home with children in between can be both cute and difficult at the same time. However, there are exercises that can be done as a family so that the children have fun and not spend all day on the sofa, watching television.

Being home at this time offers a very special opportunity to take advantage of it with our children and share some workout moves with them.

This is something that the children will appreciate in the long run and they can grow into young adults that will be in shape both mentally and physically with this attitude.

Of course, you have to start slowly, perhaps with a couple of movements a day and see how it works. There is a YouTube channel, Channel Mum, where there are specific yoga exercises for children.

Kids Workout  

Zumba

If you want them to move around and have fun dancing for a while, then Zumba can be a great option. It helps to spend energy and the elderly will take advantage to burn more calories than they realize.

The good thing about this exercise is that in the end each one can adjust to their level, it is not necessary to do everything.

Treasure Hunt and Run

If we have space at home we can create a treasure hunt with which the little ones and we can move. There’s nothing that burns more calories than running after a young child.

In this way, you will not only have fun and work your mind but will also discharge a lot of energy by running from one area of your home to the other. The GoNoodle website, for example, has guides to create this type of activity according to the age of the children.

Fitness and gymnastics

If our exercise routine always has a series of squats, we can also do them with the kids at home. The important thing is to do them correctly, so we will work the legs and abdomen to keep them strong.

In addition, we can include gymnastics routines for children, YouTube channels like Cali’s Playhouse have videos to follow some gymnastic workouts at home and keep us in shape.

The role of YouTube cannot be over-emphasized since many fitness experts upload classes to the web, and we can also leverage on that to stay fit and avoid poor posture.

Sleeping at least eight hours a day will help you eat well and have the energy to carry out your daily activities, including an exercise routine. So, make plans to fall asleep earlier.

You can also check out these 10 Simple Morning Exercises by Our friends at lifehack, with videos to help you tag along faster.

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