An Energizing Morning Workout

Want to kick-start your day? The following workout should take no more than 15 minutes, tops…but pay big dividends in getting you ready to tackle your morning!

Chest Stretch

This will help open your chest while warming up your spine.

1. Stand with your feet about hip-distance apart, shoulders back and down, and hands on hips.
2. Push your chest up and out; take 3–4 deep, relaxing breaths, feeling your chest muscles lengthen.
3. Return to your starting position.

Upper Back Stretch

In addition to stretching your shoulders, this exercise will continue your spinal warmup.

1. Stand with your feet about hip-distance apart, arms extended out at shoulder height, fingers interlaced and pointing inward. 
2. Look down and slightly round your back, then take 3–4 deep, relaxing breaths, feeling the stretch between your shoulders.
3. Return to your starting position.

Jumping Jack

Here’s where you really get your heart going! Jumping jacks also tone your calves while continuing to open your chest.

1. Stand up straight, feet together and arms by your sides.
2. Jump up while your feet go out; simultaneously bring your arms above your head.
3. Jump your feet back together and bring your arms back down. Repeat quickly while counting to 20.

Squat

Squats are a great way to tone your lower body (including your lower spine) while burning calories.

1. Stand with your heels planted shoulder-width apart.
2. Engage your core while keeping your chest up and neck in a neutral position. Then bend your knees while pushing your hips back, creating a sitting motion. Raise your arms in front of you so that they are parallel to the floor as you complete the motion.
3. Pause and briefly rest in the position as your thighs become parallel to the floor. Return to the starting position by pushing up through your heels.

Overhead Stretch

Stretching out helps open up your sides while continuing to work your spine.

1. Lay on your back with your arms extended overhead, fingers reaching back, palms up.
2. Point your toes. Then take 3–4 deep, relaxing breaths, feeling the stretch in your rib cage.
3. Bring your arms to your sides.

Bridge

This exercise helps firm your glutes while boosting flexibility and strengthening your core.

1. Lie on your back, then bend your knees and place your feet hip-width apart on the mat.
2. Put your arms flat on the floor by your sides with your palms against the ground, and spread your fingers.
3. Lift your pelvic region off the ground; don’t let the buttocks sag. Keep your shoulders and head on the floor. Hold for 5 seconds, then release. Repeat 5 times.

Bicycle Crunch

This exercise blasts your obliques while really working your hips–an important consideration if much of your day finds you in a chair.

1. Taking a standard crunch position, place your arms behind your head. Lift your knees to a 90° position and lift your upper body.
2. With your body raised, rotate your trunk and move one of your elbows to the opposite knee. At the same time, straighten the opposite leg.
3. Return to the starting position and repeat on the other side.

Seated Twist

This effective hip-opener encourages spinal mobility and improved digestion.†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

1. Sit tall on your mat with your legs extended straight in front of you. Place your hands on the mat behind you, fingers pointed away.
2. Bend your right leg over your left, placing your right foot next to your left thigh.
3. Twist your torso gently to the right, grasping your right knee with your left hand and keeping your right hand behind you for balance.
4. Come out of the pose by twisting your torso back to the starting position. Then bring your right leg back to meet the left and place the left hand behind you as at the start. Repeat on the other side.

Forearm Plank

Planks work your core and enhance body alignment while helping you to maintain focus.

1. Get onto your hands and knees, then position your forearms on the ground, elbows directly under shoulders. You can either place your palms on the ground or keep your hands in fists.
2. Stretch your legs out behind you. Then get up onto your toes, keeping your body in a straight line from head to toes. Keep your hips level and look at the space between your hands.
3. Engage your core by pulling your navel up and keeping your shoulder blades back and together, towards your midline. Keep your weight evenly distributed from bottom to top and side to side. Don’t forget to breathe.
4. Lower your body back to the ground once you can no longer hold proper form. Eventually, you’ll want to be able to hold the plank position for a full minute.

Pushup

Best known for building upper body strength, pushups also help protect against lower back injuries while toning the entire body.

1. Kneel down on all fours with your hands about shoulder-width. Lean forward until your shoulders are directly over your hands.
2. Extend your feet behind you, toes pointed forward, keeping your body in a straight line and your core engaged.
3. Push up, keeping your head aligned with your spine, then slowly lower yourself until your chin or chest touches the floor.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.