Morning exercises are not only a way to give vivacity and confidence for the whole day. This is a great way to keep yourself in good physical shape, as well as the best way to prepare the body for more serious workouts to get the body in order.
Moreover, the preparation goes not only at the physical level, but also at the spiritual level, educating the will.

There are many types of morning exercises, and now we will talk about the classic set of morning exercises. Since it is universal, it is suitable for both beginners and physically trained people. Its effectiveness is regulated only by the speed of the exercises and the number of repetitions, which allows each person to independently change the load, increasing it, as far as possible.

Morning work-out. Classic set of exercises.
Exercises should take place in a well-ventilated room, without drafts.

1. We bring the muscles into tone.

. I.p. – Stand up, spread your legs shoulder-width apart, feet slightly apart so that you can stand confidently.

– Raise your hands above your head, take them to the castle. And start reaching up, turning your palms up, then gradually stand on your toes.
Stay 10 sec.
Then slowly lower yourself.

– Then bend to the sides, also holding your hands above your head.
Stretch in each direction for 10 seconds.

– Unhook your arms, lean forward, slightly bend your knees. Relax your neck and arms. Shake your hands and palms – 10 sec.

2. Exercises for the neck.

– I.p. – Stand up, spread your legs shoulder-width apart, feet parallel to each other.
– Tilt your head forward, backward, to the right, to the left – 1 time each.
Only 3 approaches.
– Rotation of the head: in one direction 2 times and in the other – 2 times.
Only 2-3 approaches.

3. Exercises for the shoulder girdle and arms.

– I.p. – Stand up, spread your legs shoulder-width apart, feet parallel to each other.
– Raise your shoulders alternately, each 3 times.
– Raise your shoulders together – 3 times.
– Perform circular movements with your shoulders: forward – 3 times, back – 3 times
– Grasp your shoulders with your fingers, and begin to rotate your elbows: forward 3 times and back 3 times.
– Spread your arms to the side, clench your hands into a fist. And rotate the brushes: forward and backward 3 times.

4. Exercises for the waist.

– I.p. – Stand up, spread your legs shoulder-width apart, hands on your belt, feet slightly apart.
– Twisting in one side and the other, 3 times each (butt does not turn).
– Slightly tilt forward and backward, 3 times each (legs are even, do not bend your knees).
– Circular movements of the torso, drawing a circle around itself. Also – 3 times in one direction, and in the other.

5. Exercises for the waist, arms, shoulder girdle.

– I.p. – Stand up, spread your legs shoulder-width apart, hands in front of your chest, feet parallel.
– Perform torso turns to the right and left, while spreading your arms in front of your chest. 3 times in each direction.

6. Training of the gluteal muscles and legs.

– I.p. – Stand up, spread your legs shoulder-width apart, hands on your belt, feet parallel.
– Tilts of the body forward, the butt stretches up, the back is straight, the arms are parallel to the floor. Stretch, 10 sec. – 3 approaches.
– Tilts of the body down, the butt stretches up, try to keep your back straight, arms reach for the floor. Stretch – 10 sec. – 3 approaches.

– I.p. – Stand up, spread your legs shoulder-width apart, hands on your belt, feet parallel.
– Perform squats without taking your feet off the floor. Squats should be at least 10 times.

– I.p. – Sit on your ass, legs together, straighten your knees. Stretch your fingers towards your toes. We stretch – 10 seconds – 3 sets.

7. General toning exercises.

– I.p. – Stand up, spread your legs shoulder-width apart, hands on your belt, feet parallel.
– Perform jumps in place, on two legs, bending your knees. We perform from 30 times and above.
– Running in a circle (room), or in place. Run 5-8 minutes.
– Walking with the restoration of breathing. 3 minutes

8. End of training.

– I.p. – Stand up, spread your legs shoulder-width apart, hands on your belt, feet parallel.
Hands up, look up, inhale through the nose, stretch up. We stand for 3 seconds.
We lean down, lower our hands, exhale through our mouths and relax. Repeat 2 more times.

After morning exercises it is good to take a cool shower.

If you haven’t exercised before, your muscles may be sore. If so, a hot bath helps. You can add relaxing herbs, bath salts, oils, or just foam.
This set of exercises must be done daily so that your physical form begins to improve and your body is in good shape all day long.