Studies have shown that having a 6-minute morning workout routine can significantly improve your mood for the whole day. Getting energized to do your tasks can even help you become a better person generally.
Active people tend to be less depressed than inactive people, according to James Blumenthal, a clinical psychologist at Duke University. “People who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program.”
Additionally, scientists have also established that exercise boosts your brainpower. Some studies also suggest that blood pressure can be reduced by doing regular morning exercise.
Preparing Yourself For Your 6 Minute Morning Workout
Contrary to popular opinion, a morning workout doesn’t have to start at 5 in the morning. You also don’t need to enroll in a gym membership to keep your routine. As long as you got enough space in your room, you don’t have to worry about not having expensive equipment, aside from your exercise mat.
When starting your morning workout, it is important that you’re in your most comfortable area and mood. Some people prefer doing their exercise outdoors to get the most out of the morning sun. Adding energizing music is also helpful to keep you alert and your blood moving.
6 Minute Morning Workout That You Can Do At Home
Here is a list of morning exercises to make you feel great all day:
1. Glute Bridge
Also known as hip raise, this exercise primarily targets the glutes, a muscle located in the buttocks and is one of the strongest muscles in the human body.
Here’s how you do it:
- Lie on your mat with your knees up, feet flat on the floor, and arms on your side. Make sure that your knees are directly above your ankles as you lift your hip.
- Make sure that your lower back is pressing on the mat to engage your core.
- Slowly lift your hip up as you inhale.
- Then slowly lower your hip down as you exhale until you’re back in the original position.
- Make sure that your chin is not tucked on your chest so you can breathe properly.
- Do 10-20 repetitions and take a short rest if needed.
2. Dead Bug
Unlike other exercises like sit-ups, dead bug targets muscles in the abdomen, pelvis, and on your back. This exercise can also improve your coordination.
Here’s how you do it:
- Lie on your back and put your arms up directly above your shoulders.
- Lift your knees and ankles up and make sure they’re 90° angled from your hips.
- Lower your left arm towards your head while extending your right leg in the opposite direction. Pause your position before touching the ground then slowly return to your starting position.
- Do the same with your right arm and left leg. Make sure you hold the position of the opposite arm and leg as you stretch.
- Do 10-15 repetitions for both sides and rest if needed.
3. Handcuffs
This exercise helps build your upper back muscles and stretch out your shoulders and chest muscles.
Here’s how you do it:
- Lie on your mat with your face down.
- Stretch your arms towards your head and form a “Y” position with your whole body.
- Extend your arms as wide as you can while slowly bringing your hands behind your lower back as if you’re being handcuffed.
- Slowly squeeze your shoulders upwards to your back and slowly lower them back.
- Extend your arms again as wide as you can as you go back to the Y position.
- Do 3-5 repetitions and rest if needed.
4. Planks
This classic exercise strengthens your body from head to toe, especially your core muscles. Having a strong core is linked to reduced lower back pain and improved ability to perform daily tasks.
Here’s how you do it:
- Lie on your mat and place your elbows directly below your shoulders, forming a 90° angle.
- Lift your lower body with your toes touching the ground and knees off the mat.
- Make sure that your whole body from head to heels forms a straight line.
- Hold this position while mindfully breathing for at least a minute. Rest if needed.
5. Cat-Cow Pose
Also known as Chakravakasana, this yoga pose helps improve posture and balance, especially for those who experience back pains. It can also help you relax as you breathe.
Here’s how you do it:
- Lie on all fours with your shoulders directly above your wrists and knees directly below your hips.
- Arch your back as you lower your abdomen and your buttocks raise upwards.
- Push your shoulders to your back and look up like how a cow gazes at the sky. Do this as you inhale.
- As you exhale, reverse your position with your abdomen upwards, shoulders and buttocks down, while you look in at your navel.
- Do 5-10 repetitions and rest if needed.
6. All-Fours Trunk Rotations
This exercise improves rib cage and shoulder mobility.
Here’s how you do it:
- Lie on all fours with your shoulders directly above your wrists and your hip directly above your knees.
- Place your left hand on your left ear with your elbow sticking out.
- Move your elbow down and reach the opposite wrist, with your upper body following the movement of the elbow.
- Move your elbow back up and extend it upwards and outwards so it’s higher than your head, with your upper body still following the movement of the elbow. Do this 5 times.
- Repeat the same steps with your right hand on your right ear, elbow reaching down the opposite wrist then extend upwards. Do this 5 times.
Final Thoughts
Anyone can start a 6 minute morning workout from the comfort of their home. Aside from being an effective mood booster, morning exercises can also help you sleep better and keep your weight down. Make it a habit to start your morning energized to help you get through the day with less stress and more optimism.
Do you have any other suggested exercises to include in a morning workout? Share this article and feel free to recommend additional workout routines that beginners can also follow.
