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6-Minute Morning Workout To Help You Stay Healthy Effortlessly

6-Minute Morning Workout To Help You Stay Healthy Effortlessly

Dying to get fit and healthy but struggle to find time in your busy schedule? Many of us have fallen into this dreaded conundrum, but thankfully, fitness can be easily adapted to fit almost anyone’s lifestyle. This is especially when it comes to bodyweight exercises as they require no equipment and be performed anywhere, anytime!

A habit of healthy exercise need not require much time or effort as many first imagine. The easiest way to get started is by performing workouts the first thing in the morning. Not only is it convenient, it will wake your body up and even trigger extra fat burning before breakfast.

Use only these 6 bodyweight movements you will quickly strengthen and stretch your entire body with 6 minutes flat! They’ll get your blood pumping, improve your mood and even make you more productive for day ahead.

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Ready to enter the morning-warrior club? Complete each exercise one after another in a circuit format. Let’s see how far you can get in 6 minutes!

1. Squats

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    Without a shadow of a doubt, squats are the king of the full-body exercises. While they focus primarily on the lower body muscles, hips, glutes, hamstrings and quads, they also help strengthen your entire core. While toning your legs and carving out your buttocks you’ll also improve your balance and improve bone density!

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    1. Start with your feet at a shoulder width distance apart
    2. Tighten your abs as you lower your body and push your hips back
    3. Stop when your thighs become parallel with the floor
    4. Push through your heels to return to the standing position
    5. Repeat for 10-15 repetitions

    2. Push Ups

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      Push ups are another bodyweight exercise powerhouse, this time focusing primarily on the upper body. They will strongly activate your chest, arm and shoulder muscles while also working your core. Don’t understate the effectiveness of this exercise!

      1. Begin from an all-fours push-up position, arms straight and hands just wider than shoulder-width
      2. Lock your body into a straight line position from your head down to your ankles
      3. Lower yourself down until your chest almost comes into contact with the ground
      4. Push back up focusing on contracting your chest and engaging your core
      5. Repeat for 5-15 repetitions

      3. Planks

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        The plank is the gold-standard of abdominal and core muscle strengthening exercises. As a static hold exercise, it may not look like much, but don’t let this fool you! This simple isometric exercise works the core harder than many other common ab exercises. By engaging your core muscles in a natural function of stability, your abs with pop and your lower back muscles.

        1. Position your hands in line with your shoulders
        2. Contract the glutes, engage the core and support your body in a straight line position from head to feet
        3. Maintain with position without breaking form for 20-60 seconds

        It’s never easy to stay healthy with a busy schedule. That’s why you need a program to keep yourself motivated to achieve this goal. Our goal system offers a program that delivers FREE and tailor-made materials to keep you updated with simple and healthy living ideas so you don’t need to spare much time and effort to stay healthy. Click in to learn more!

        4. Walk Outs

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          Known to some as the inchworm, this exercise works both the upper body and core muscles as you support your body weight. It can be made even tougher by adding push-ups during this movement.

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          1. Start from a standing position with feet slightly further than shoulders width apart
          2. Lower yourself down into a squat position
          3. Put your hands on the floor in front of you and gradually walk them out until you are in a push-up position
          4. Steadily walk your hands back towards your feet, then return to the standing position
          5. Repeat for 2-8 repetitions

          5. Low Lunge “Rocking Horse”

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            Lunges focus on strengthening the lower body and stretching out tight hamstrings and calves. The rocking horse variation helps to increase the stretch on your hip flexors and improve overall posture.

            1. Lunge forward with your left leg and bend to approximately 90 degrees
            2. Straighten your left knee and push your upper body forward until your fingers can almost touch the ground
            3. Try to frame your left leg between your hands
            4. Return back to the standing position and repeat for the other leg
            5. Perform between 5-15 repetitions (both legs)

            6. Bicycle Crunch

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              The average crunch just can’t match up to the bicycle crunch and it’s a perfect supplement to the plank. This exercise will help tone your waistline by working your core, abdominal and oblique muscles.

              1. Begin by lying flat on the ground and your lower back pushed flat
              2. Place hands behind the head, but don’t interlock your fingers
              3. Lift your knees up towards your chest and allow your shoulder to raise slightly off the floor
              4. Straighten your right leg at a 45-degree angle to the floor while turning your body left and bringing right elbow to left knee
              5. Focus on moving your rib cage as you move your elbows. Switch sides and repeat the same motion.
              6. Keep alternating sides for 5-15 repetitions (each side)

              Find the content useful to you? Click into the goal box below for more time-saving and effortless tips on exercise and diets. By taking this simple act, living a healthy life is no longer a mission impossible for you!

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              Published on July 18, 2019

              11 Best Core Strengthening Exercises to Do At Home

              11 Best Core Strengthening Exercises to Do At Home

              No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

              Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

              The good news? Your abs and core muscles can handle a lot of training.

              While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

              Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

              1. Planks

              Let’s start with the mother of all core-strengtheners, the plank.

              Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

              Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

              For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

              2. Side Planks

              To hit your obliques even harder, try this challenging variation: the side plank.

              From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

              Don’t forget to squeeze your core as you hold this position for as long as you can.

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              Switch sides and repeat to avoid creating muscle imbalances.

              3. Reverse Crunches

              The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

              When you can crank out 50 crunches without a problem, it’s probably time for something new.

              The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

              Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

              Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

              4. Flutter Kicks

              The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

              If that sounds like you, flutter kicks are just what the doctor ordered.

              Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

              It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

              5. Arms High Sit-Ups

              Imagine a crunch, but way harder!

              Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

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              Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

              Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

              6. L-Sits

              The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

              To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

              Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

              Hold this position as long as possible for an intense strength building workout.

              7. Stomach Vacuums

              And now for something different!

              It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

              This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

              To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

              Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

              You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

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              8. Star Planks

              Planks are too effective to not utilize multiple variations of them in your routine.

              The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

              From the push-up or standard plank position, walk your feet out wide and your hands, as well.

              Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

              9. Boat Pose

              Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

              Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

              Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

              Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

              10. Mountain Climbers

              Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

              Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

              Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

              It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

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              11. Russian Twists

              Finally, let’s give the obliques a little more love.

              Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

              You’ll feel your obliques engage after just a few reps.

              For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

              The Bottom Line

              The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

              However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

              If you hit them hard enough, you’ll probably see some great improvement in definition as well!

              Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

              Give them a shot!

              Featured photo credit: Luis Quintero via unsplash.com

              Reference

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