MORNING EXERCISES TO GET FIT

Best exercises to do in the morning in just 15 minutes

to keep fit by starting the day in a good mood? Try this mini-workout of only 15 minutes: you wake up your body and activate your metabolism

Exercising early in the morning has numerous benefits. First, a little morning fitness activates your metabolism after a night's rest and burns more throughout the day, even when you're at rest.

Then, and it is not negligible, the physical activity practiced at the beginning of the day puts you in a good mood because it stimulates the production of endorphins. The ideal would be to dedicate at least 20-30 minutes of aerobic training outdoors, for example, indulging in a brisk walk that makes you lose weight and calms anxiety.

However, if the weather does not allow it or if you don't want to leave the house as soon as you wake up, a 15-minute circuit mini-training will become the perfect start to a dynamic day.

1. Start with stretching:

Before starting the mini circuit workout, don't forget to do some stretching exercises. As soon as you wake up, and before breakfast, it is important to stretch and devote yourself to stretching the muscles of the arms, back, and legs.

These exercises will also relax the nervous system, preparing your body and mood for training. Just a few minutes of stretching, perhaps after sipping a glass of warm water and lemon (it purifies, helps you lose weight, remineralizes).

The most effective exercises? Rotations (slow and complete) of the head, a stretch of the arms, the position of the cat (on all fours, arches the back and then stretches it, just like cats do to stretch).

2. Activate your metabolism:

Jumping Rope: How Long Has It Been Since Your Last Happy Hopping? Jumping rope is a simple (and inexpensive) workout to rediscover as it can be practiced anywhere (at home, in hotels, outdoors) and helps keep fit and train reflexes and coordination skills.

In addition, it is a complete aerobic workout, rated among the best fat-burning exercises ever. The ideal way to lose weight would be to jump rope for at least half an hour but, if you have little time available, even 10 consecutive minutes will be an effective starter for a full day of energy.

To complete the workout, considering the versatility of this tool, you can repeat the exercise several times during the day (even on a lunch break, for example, carrying a rope in your handbag).

In addition to activating the metabolism, jumping rope also helps keep legs and buttocks in shape.

3. Go for functional fitness:

To tone multiple muscle groups in one exercise, it is advisable to opt for what is called functional fitness. That is a workout that trains different areas of the body "by reflex".

For example, the plank is a great way to build toned abs, trained shoulders, buttocks, and firmer arms. How is it done? On the ground, prone and in a "flex" position (but with the elbows on the ground), heels raised. The exercise consists in holding the position for a few minutes.

In this way, the whole area (also essential for back health) of the "core" (central area of the body) is perfectly toned.

4. Tones the abdomen softly:

If functional fitness (like the plank) is too strenuous for some women, they can fall back on a triple session of 12 reps of crunches for the abdominals. To maintain a correct position, you can use the football (you can buy it in any sports shop) on which to rest your legs.

In order for this type of "traditional" abdominals not to interfere with the well-being of the cervical tract (danger of contractures and tears), it is essential to always keep your gaze towards the ceiling and your neck "straight" without bending your head towards your chest with each lifting.

In addition, for the abdominals to really train, it is important that the movement starts from the abdomen (pushing the navel towards the floor, without forming lumbar arches) and not from the shoulders and neck.

To tone the oblique abdominals, crunches can also be performed laterally by lifting towards one knee at a time, until it touches it with the elbow. And always paying maximum attention to the position of the neck, otherwise cervical pains in the office.