You do not have to get up with the sun to fit in an effective a.m. This 15-minute routine makes it easy to become (and stay) in a morning exerciser. Just get out of bed and perform these movements to awaken your muscles and start your body.
1. Hollow Body Hold
Lie on your back with your arms on your sides and your legs extended in a straight line. Engage abs. Lift the shoulder blades and straightened legs off the floor, keeping your lower back pressed against the mat throughout the exercise (the closer your legs are to the floor, the harder it will be).
2. Single-Leg Glute Bridge
Lie on your back with your knees bent and your feet shoulder-width apart. Extend the left leg outwards and then press towards the right heel to lift the hips upwards. Keep the knees in line and apply the glutes while lifting. Slowly lower, creating your own resistance, then repeat on the other side.
3. Plank With Knee Tap
Start at the high table position, hands directly below the shoulders, shoulders in line with the hips. Activate the core to keep the torso motionless and, without changing weight, bring the right knee to the chest and raise the left hand to strike the right knee, then bring the left knee to the chest and raise the right hand to touch the left knee. Continue alternating as quickly as possible without losing form.
4.Double Leg Lift
Lie on your back on the mat, with your legs extended toward the ceiling so that the body forms a 90-degree angle, with your arms to the sides. Keeping the nucleus hooked and the lower part of the back pressed on the mat, slowly lower the legs towards the mat as low as possible. Do not let the lower part of your back leave the mat. Slowly raise your legs to the starting position and repeat.
5. Squat
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Lift arms out in front of you for balance if needed. Rise and repeat. For more details on how to squat, click here.
6. Lateral Lunge With Knee Drive
Start with feet together, arms at your side. Take a big step to left with left foot, send your hips back, and bend left knee (right leg is straight) as you bring palms together in front of chest. Keep chest lifted and abs engaged. Press into left foot to reverse momentum and shift weight onto right leg as you draw left knee to chest. Return to lunge position and continue to repeat. Then repeat on the other side.
7. Inchworm Push-Up
Stand with feet shoulder-width apart. Hinge at hips to bend over and touch floor with hands, then walk hands out to high plank position. Keeping elbows close to sides, bend elbows and lower chest to floor. Push back, then walk hands back to feet. Repeat.
5. Squat
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Lift arms out in front of you for balance if needed. Rise and repeat. For more details on how to squat, click here.
6. Lateral Lunge With Knee Drive
Start with feet together, arms at your side. Take a big step to left with left foot, send your hips back, and bend left knee (right leg is straight) as you bring palms together in front of chest. Keep chest lifted and abs engaged. Press into left foot to reverse momentum and shift weight onto right leg as you draw left knee to chest. Return to lunge position and continue to repeat. Then repeat on the other side.
7. Inchworm Push-Up
Stand with feet shoulder-width apart. Hinge at hips to bend over and touch floor with hands, then walk hands out to high plank position. Keeping elbows close to sides, bend elbows and lower chest to floor. Push back, then walk hands back to feet. Repeat.
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