Morning exercise for women to ensure a healthy body

Performing morning exercises is a habit that women should maintain. Morning exercise not only brings a healthy body, but also helps you have a more balanced physique. Moreover, morning exercise for women will bring positive energy for the new day.

The article suggests morning exercises, as well as the benefits of practicing early in the day. If you do not know how to practice exercises, please refer to the 10 exercises below.

>>> Read more: Get up early to exercise: 30 days make the impossible possible

5 beautiful morning exercises for women

Exercises that focus on toning muscle groups in the body. Thereby helping your body slimmer and more balanced. Morning exercises for women will work: glutes, quads, abs, and hamstrings .

1. Morning exercise for women: Squats

What does Squat exercise do? This is an exercise that strengthens your lower body. Squats work the glutes and quads.

In addition, incorporating squats into your workout also helps strengthen your tendons, ligaments, and bones. According to the American Council on Exercise, this can help you reduce your risk of injury.

In the morning exercise for women, you can do 2 sets of squats. If you are new, you can do 1 minute of each set. If you’re used to medium-high intensity training, increase the frequency to 3 sets.

Suggestions for combined squat exercises for women

Jump squats

With the squat combined with high jump, you do not need to prepare any equipment. Jump squats are likened to a medium-high intensity aerobic exercise. Because this exercise requires you to exert maximum muscle movement in a short period of time.

How to perform Jump squats as follows:

• Stand up straight, feet slightly wider than shoulders.
• Squat down until your thighs are higher than your knees.
• Lift yourself up, and jump.
• Land with knees bent and return to a squat.

Overhead squats

For this squat, it’s best to use the ball. This combo squat will work the muscles in your upper back, shoulders, and arms.

The steps are as follows:

• Stand up straight, feet slightly wider than shoulders.
• Hold the ball above your head with both hands throughout the exercise.
• Begin the squat, pushing your hips back as you would in a regular squat. Stop when your thighs are parallel to the ground.
• Pause for a moment, but make sure your knees don’t go beyond your toes.
• Push through your heels to return to the starting position, squeezing your glutes at the top.

>> Please refer to: Pictures of squat exercises with correct posture

2. Morning fitness exercise: Basic Plank

Plank is a core exercise. Because this exercise targets all major abdominal muscle groups: transverse abs, rectus abdominis, external obliques, and glutes.

Plank exercises will help build muscle without putting a lot of pressure on the spine or hips. According to the American Council on Exercise , regular plank exercises help reduce back pain significantly.

Adding 2 sets (30 seconds each) of basic plank movements to your morning workout will help women improve their posture and physique.

>> Please refer to: Instructions on how to practice and plank exercise program properly

3. Morning exercise for good shape: Stationary Lunges

The Stationary Lunges exercise is a morning exercise for women that strengthens glutes, strengthens legs and improves balance.

Steps to do Stationary Lunges for the morning:

• Stand up straight, your feet hip-width apart.
• One foot steps back. This is your starting position.
• Lower your knees to form a 90-degree angle. At this point, both knees are bent.
• Turn up to return to starting position.

With this exercise, you can do 2 sets. For 30 seconds each set, repeat the movement with each left and right leg.

>> Hint for you: [Video] What is a Lunge? Benefits and instructions for some simple exercises

4. Exercise to strengthen the intercostal muscles: Russian Twists

If you want to lose belly fat but struggle with traditional crunches. Russian Twists will fill your morning workout with energy. This is one of the simplest exercises to lose belly fat.

How to do the morning exercise Russian Twists for women as follows:

• Sit on the ground with your knees slightly bent.
• Lift your legs up high, so that your torso and artificial legs form a V-shape. At this point, the toes will point up, and the heels will point down to the ground.
• Drop the upper body slightly tilted back
• You can straighten your arms, or cross your arms in front of your chest.
• Squeeze your glutes to keep your butt on the floor. Twist your body and arms to the right, and at the same time, bring both knees to the left.
• Alternately repeat the same movement on the opposite side.

With this move, you can do 2 sets of 30 seconds each.

5. Morning exercise for good shape: Standing Hamstring Curl

This is a morning exercise that strengthens the hamstrings. When doing the standing hamstring flexion exercise, your hamstrings will have to work to lift your shins.

From there, this morning exercise will help your glutes become firmer, hamstrings stronger. This will reduce your risk of injury during high-intensity workouts.

In addition, standing hamstring exercises are also an ideal exercise to improve balance and leg strength.

How to do the standing hamstring roll in the morning:

• Stand straight, feet hip-width apart.
• If you’re new, place your hands on your waist or on a chair for balance.
• Shift your weight onto your left foot.
• Slowly bend your right knee, bringing your heel toward your butt. Remember to keep your thighs parallel.
• Slowly lower your legs.

Each leg will do one set, with each set done for 30 seconds.

Training tips

To perform the movement correctly and get a noticeable effect, make sure your back is not too arched. Curving your back too low will prevent your hamstrings from working. Instead, your back is subject to this pressure. This can cause back pain and discomfort after the exercise.

5 morning exercises to strengthen women’s health

If you want to improve your physical health, the following exercises will be the ideal choice for you.

1. Healthy Exercise: Single Leg Glute Bridge

This exercise is very useful for office workers, or those who often sit in one place. Sitting for too long will weaken your glutes and cause lower back problems. The Single Leg Glute Bridge exercise is not only good for your back but also helps to increase your butt size.

Kickstart your day by adding the Single Leg Glute Bridge to your morning workout. This exercise is a simple and effective way to fuel your body throughout the day.

The pose is very simple:

• Lie on your back with your knees bent
• Extend right leg out and press left heel to lift hips off yoga mat
• Slowly lower and repeat for 30 seconds on each leg.

2. Strengthen your health with the camel-cat pose exercise

This exercise with a funny name will help you relax gently in the morning. This is also known as the Cat-Camel Stretch. This exercise helps to stretch and strengthen the muscles. At the same time, it also helps stabilize the spine and tone the abdomen.

Stretch your body in the morning by doing the following:

• Start in the crawling position
• Round your back, facing up, like a camel. Bend your head across your pelvis. This is the camel position.
• Next, arch your lower back. Slowly raise your head. This is the cat pose
• Repeat these movements slowly and rhythmically 4 to 5 times.

>> Maybe you’re interested: Flying yoga makes yoga movements easier than ever

3. Morning exercise is good for the heart: Jumping Jacks

This is a fairly familiar cardio exercise. Jumping Jacks in the morning will help you improve your heart rate and blood flow. Also, this morning workout for women will tone your calves and deltoids.

How to do it is very simple:

• Stand up straight with your feet shoulder width apart
• Jump up, spreading your arms and legs at the same time
• Return to original position
• Do the exercise for at least 1 minute.

>>> Read more: What is Cardio and Workout? How to exercise regularly?

4. Improve morning health: Double leg lift exercise

This morning exercise not only helps you to have a slim waist. Above all, this exercise will prevent visceral fat accumulation.

Add this exercise to your first workout of the day for firmer abs.

Implementation steps:

• Lie on your back on the carpet or the floor
• Extend your legs up to the ceiling, until your body forms a 90 angle
• Keep your arms at your sides
• Tighten your abs and keep your back straight
• Gently lower your legs to the mat
• Repeat the movement for 1 minute.

>> Hint for you: Kegel exercises: 4 extremely important things to know

5. Morning exercise: Crunches

This exercise will help you improve your posture. At the same time, increase the mobility and flexibility of the muscles. When performing these exercises, the rectus and oblique muscles are tightened. Not only makes you healthier, this is also one of the morning exercises to lose weight.

How to do the exercise:

• Lie on your back on the floor or carpet
• Bend knees, keep feet flat on the floor, hip-width apart
• Place your arms behind your head and gently lift your shoulder blades off the mat
• Lower back into a slow and steady motion.

Benefits of morning exercise

Morning exercise routine will help you relax, reduce stress to start a new day. Let’s take a look at some of the benefits that morning exercise can give you.

Activate body and brain

Start your day with a good workout that will keep you active throughout the day. You will be more active because your brain and body are active. To explain this, starting the day with exercise helps your brain release endorphins , the hormone that helps you feel positive.

Morning exercises for women can help lose weight

Early morning exercise before breakfast burns your fat and calories at a very fast rate. In addition, morning exercise boosts metabolism. At the same time, doing weight loss exercises at this time will help you burn more fat.

Help you have a better sleep

Research has shown that exercising at 7 am has a good impact on the quality of your sleep. Morning exercise boosts metabolic rate and balances hormones. As a result, you will improve your sleep condition.

>>> Please refer to it for more information: When should you exercise to lose weight and burn fat effectively?

Should you fast while exercising?

Exercising in the morning will help you burn more fat calories. Exercise also has a positive impact on your health. However, exercising on an empty stomach will prevent you from performing high-intensity exercises.

So eat a small meal at least 30 minutes before your workout.

>> Maybe you are interested: Should you eat before or after exercise to lose weight effectively?

Hopefully, the suggestions of morning exercises for women and useful information about training have given you a lot of inspiration. Start forming a habit of exercise today.