If your alarm clock has to ring multiple times before you can get up - do some morning exercise. You don't have to leave your bed for this. Well, you can do exercises with your eyes closed. See 3 sets of exercises: for the lazy, for the persistent and for the ambitious.

You needexercise to wake upwhen it's cold outside, it's raining or snowing, and you just dream of basking under the covers for as long as possible. Your body protests, your eyelids droop, you shiver at the thought of getting up. The worst thing is if you are a sleepyhead who cannot be woken up. You fight sleepiness all morning and even a few cups of strong coffee doesn't help.

However, there is something that will get you on your feet. It is a gentle but stimulatinggymnastics . Do not be afraid that it will shock your body. We proposeexercisesthat will stretch your muscles, improve circulation, and most importantly, wake you up in a pleasant way.

Morning gymnastics - how to exercise

  • Make all movements slowly. It's best to keep your eyes closed all the time, it will make it easier to listen to the needs of your body.
  • Don't think about the day ahead while you exercise. If any intrusive thoughts arise, let them pass, don't focus on them. This is one part of meditation. After a short time you will see that you can effectively fight stress this way.
  • To avoid boredom of performing the same sets over and over, you can freely choose the exercises. Each session should last 10-15 minutes.

Morning gymnastics: set I - for the lazy

  1. Cat's gymnastics. When you wake up, stretch out in all directions. You can listen to your body in silence, but you can also … purr. When you feel a pleasant tingling sensation throughout your body, take a deep breath 3 times.
  2. Desire for balance. Lying on your back, stretch your arms out to the side and bring your heels to your buttocks. Bring your knees to the left and put them on the bed, then to the right. Before you switch sides, count to five. Do five repetitions on each side.
  3. Energy in Japanese. Sit down slowly on the bed. Relax your shoulders. Reach your arms high above your head and rub your hands together firmly as if you were washing your hands. Count to ten. Nowstraighten your fingers and rub the palms of one hand against the other. Count to ten. Massage your fingers - each one in turn, as in a sharpener. Finally, move your wrists loosely. This is the old Japanese way to recharge with energy. You can also exercise while lying down. Then you stretch your hands up.

Morning gymnastics: set II - for the persistent

  1. Stretching. Stretch a lot when you wake up. Stretch your arms and legs up, to the side, behind your head, as far as you can. Left, right, both. Then straighten your legs, stretch your fingers forward, hands behind your head. Pull your entire body as far as possible - as if the goal was to lengthen your spine by a few centimeters. Do four repetitions. Count to seven every time.
  2. Strengthening. You're still on your back. Straighten your legs. Slowly raise your right leg about 20 cm. Count to five and get her down. Likewise, raise your left leg. Do four repetitions. Then slightly lift both legs. Hold on to the count to five. Do four repetitions.
  3. Increasing flexibility. You are lying on your back. Bend your right knee and draw it towards your chest as you inhale. Hold on to the count of 5. Then slowly straighten your leg as you exhale. Repeat the exercise with the left leg. Do four repetitions.
  4. Stimulating. Sit down slowly on the bed. Lean forward. With clenched hands, beat your spine from the buttocks towards the nape of your neck - as high as you can. Then quickly pat your thighs on all sides, rub your knees on each side. Then pat your calves, and then punch your feet with your fists.
This will be useful to you

If getting out of bed has always been a problem for you, don't force yourself into intense exercise in the morning - waking up suddenly will spoil your mood even more. Choose exercises that do not require a lot of effort, but will help you wake up effectively from the half-sleep you are usually stuck in until noon. You will see that soon you will have much more energy during the day, and that you will stay in good shape all day long. The stretched muscles will make your movements light, and a deep bend, e.g. to tie your shoes, will be easy for you. The most important thing, however, is that you will feel better and will be willing to live an active lifestyle.

Morning gymnastics: set III - for ambitious people

  1. Shapely bust. Stretch. Lying on your back, stretch your arms back behind you, grab your right wrist with your left hand and pull your entire arm to the left as far as possible (right hand straight). Take a deep breath in and out. Now change hands. Do four repetitions. Bring your hands in front of you. Press the palm of your hand against the other hand with all your might. Count to five.
  2. Flexible muscles. You are lying on your back. Straighten your legs. Count to five. Relax them. Then bend both legs at the knees, bring the soles together and try to pull them as close to you as possible until you feel a strong pull on the inside of your thighs. Stay in the position by counting to 10 and breathing rhythmically. Slowly relax your legs. Repeat five times.
  3. Slim and strong thighs. Lie on your left side. The body forms one line. Raise your taut right leg up and down, but not to touch your left leg. Repeat 15 times and start exercising lying on your right side. You can do the exercise with your legs bent at the knees (the torso and thighs form one line, the lower leg is perpendicular to the thighs).
  4. Firm bum. Roll over on your stomach. Place your fists under your chin. Raise your head up and make the scissors, first vertical, then horizontal. Do 15 repetitions.

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ABC of exercises