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Last Updated on January 21, 2021

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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              Joseph Summers

              Health and Fitness Enthusiast

              How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips How to Get Six Pack Abs Without Leaving Your Couch 10 Quick Easy Workouts To Get Rid Of Back Fat At Home 6-Minute Morning Workout To Help You Stay Healthy Effortlessly 8 Arm and Shoulder Workouts To Strengthen Upper Body

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              Published on July 23, 2021

              7 Best Foam Rollers for Muscle Relaxation

              7 Best Foam Rollers for Muscle Relaxation

              Foam rollers are one of those pieces of equipment where if you do it right, they can provide you with a deep-tissue massage. They’re commonly cylinder-shaped and they push up against sore muscles while you lay on the floor.

              Because foam rollers are such handy tools, there is a wide selection of foam rollers you can choose from. Depending on what kind of exercises you do, a foam roller can aid in relaxing different muscles in your body. Below, I picked out the best foam rollers available on the market depending on the types of exercises and needs that you have.

              How I Picked the Best Foam Rollers

              Before jumping into the list, here are the criteria that I used when putting together this list of best foam rollers.

              • Weight – Foam rollers, as their name suggests, are designed to be light enough for you to roll around without exerting effort.
              • Compact – Because you’re laying on the ground, you want to have plenty of space. As such, a roller should allow you to lay down and easily perform the exercises you need without too much issue.
              • High-density – The material should also be dense enough so that you won’t accidentally crush the roller under your own weight. The rollers on this list are very durable.

              1. Best Overall: LuxFit Premium High-Density Foam Roller

                From dealing with sports injuries to relieving tension points in your body post-workout, this premium high-density foam roller is the best. This foam roller is entirely made from molded polypropylene foam, which means that it has a high density and won’t be losing its shape for a very long time, even if you use it daily.

                Beyond that, it can also repel liquid so it won’t get soggy or wet if you’re particularly sweaty or you’re using the roller near water.

                It comes in three different sizes and can be used to assist your core, cover spinal stabilization, balance, re-educating your muscles, and boost stamina.

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                Pick up LuxFit’s foam roller here.

                2. Best Grid: TriggerPoint GRID Foam Roller

                  If you’re new to foam rollers, this one might be the best choice for you. The reason for that is that each purchase of these TriggerPoint GRID foam rollers comes with a free online instructional video. This video shows you the best practices and how to use a foam roller properly.

                  As for the roller itself, the big benefit here is the overall design. It has a rigid hollow core, and the materials used to make this roller are rigid so it won’t be breaking down easily.

                  Another aspect to it is its multi-dimensional surface, making it a go-to roller for masseuses to athletes. These rollers can also assist in oxygen flow and heal tissues.

                  Pick up TriggerPoint’s foam roller here.

                  3. Best for Physical Therapy: Rolling With It Therapeutic Grade Premium EVA Foam Roller

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                    Even though this roller is fantastic for physical therapy, it can also be helpful for general use, particularly before you go to work out. By rolling in advance, you’re allowing your muscles to get warmed up for the exercises that you’re doing.

                    This is big because when muscles are more relaxed, you’ll be able to extend the period of your workout. You’ll want to care about this if you normally do high-impact routines such as Crossfit, bodybuilding, or general weight training.

                    Using this regularly is smart and unlike LuxFit’s roller, this one is eco-friendly and resists flaking and chipping.

                    Buy Rolling With It Therapeutic’s foam roller here.

                    4. Best Half Roller: OPTP PRO-ROLLER Soft Density Foam Roller

                      While rollers are nice, they do have a tendency to slip and slide around. If you prefer to stay still and relax your muscles, OPTP’s half-roller will be a good fit. It’s highly durable with its cross-linked, closed-cell foam. Because of that, it has a perfect balance between softness and firmness.

                      Beyond that, because it’s a half roller, you have the option between a flat surface or a rounded surface for versatility. If you’re looking for a softer roller, this one is a good option.

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                      Buy OPTP’s foam roller here.

                      5. Best Stick: Tiger Tail Massage Stick

                      While your standard rollers are great for back rolling, they’re only able to cover large areas of muscles. This becomes an issue if you’re looking to relieve tension to smaller muscles or in specific areas.

                      This is where massage sticks are able to shine as they pinpoint specific areas in your body. Out of the various massage sticks we’ve checked, the one from Tiger Tail is ideal. It has three size options to pick from (11-inch, 18-inch, and 22-inch) letting you have good flexibility in what you’re looking for.

                      The Tiger Tail is made from a high-quality, non-absorbent, and non-deteriorating closed-cell foam. This ensures that it won’t hurt your skin when using it, making cleaning easier, too. It’s also ergonomically designed so that your hands won’t tire out when using it.

                      Buy Tiger Tail’s massage stick here.

                      6. Best for Cyclists: Kieba Massage Lacrosse Balls for Myofascial Release

                        While it’s no foam roller, lacrosse balls are excellent ways to relieve tension in areas where foam rollers are awkward to reach, such as shoulders, glutes, and neck. All in all, they’re a great addition to your muscle relaxation routine.

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                        Every purchase of these lacrosse balls provides you with two balls to use. Through these durable balls, you’ll be able to reach smaller muscle groups easier than you could with any typical foam roller.

                        Purchase Kieba’s massage lacrosse balls here.

                        7. Best for Shoulders: RumbleRoller Beastie Bar and Stands

                          Lastly, if you’re looking for a great way to relax your shoulders, this product from RumbleRoller is ideal. The thing with foam rollers is that reaching your shoulders with these rollers can be awkward. Paired up with shoulders tend to carry a lot of stress, we’re more likely to experience muscle pain in that area.

                          Instead of pulling out your roller, this option could be significantly better. This wand features two “Beasties,” which are spiky foam massage balls. Similar to Lacrosse balls, these are able to target small pressure points on your body—in this case, your shoulders and neck.

                          It comes with stands that are detachable so you can use just the ball to relieve various points over your body too if need be. Each of the balls is durable and firm so you shouldn’t have issues in relieving muscle pain.

                          Buy RumbleRoller’s beastie bar here.

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                          Final Thoughts

                          You don’t need to be constantly seeing a masseuse whenever you experience muscle pain. In many cases, it’s simply that you put your body through a bit too much stress. Whether it’s from your posture or from working out, foam rollers and other physical therapy tools can help you in dealing with those aches and pains. Just try out a few products from this list of the best foam rollers out there, and choose one that best fits your needs.

                          Featured photo credit: Ambitious Creative Co. – Rick Barrett via unsplash.com

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