{"id":740979,"date":"2026-06-16T21:37:30","date_gmt":"2026-06-16T21:37:30","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/740979\/"},"modified":"2026-06-16T21:37:30","modified_gmt":"2026-06-16T21:37:30","slug":"5-exercises-you-should-do-in-the-morning-according-to-experts-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/740979\/","title":{"rendered":"5 Exercises You Should Do In The Morning, According To Experts"},"content":{"rendered":"

There are no shortage of reasons why exercising regularly makes you feel good, no matter what time of day you choose to do it. However, if you have flexibility in your schedule, experts argue that an early workout can have positive and lasting effects on your entire day.<\/p>\n

In addition to being \u201ca great release for any tension your body holds,\u201d said celebrity fitness expert Ridge Davis,\u00a0\u201cexercise helps build your endurance and ability to handle stress \u2026 the less stress you have, the more energy you have to use for your day.\u201d<\/p>\n

\"These<\/p>\n

These will make you alert after a night of sleep. YakobchukOlena via Getty Images<\/p>\n

Since feeling mentally and physically exhausted aren\u2019t at the top of anyone\u2019s to-do list, it makes sense to get moving early.\u00a0 <\/p>\n

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\u201cBeing active has a profound impact on mental health by boosting and enhancing mental clarity and judgment,\u201d added Magdalena Cadet<\/a>, a\u00a0board-certified rheumatologist at NYU Langone. \u201cExercise helps the body produce feel-good chemicals (endorphins) which can stimulate parts of the brain, help distract a person from anxiety as well as build confidence.\u201d<\/p>\n

Beyond boosting energy and reducing stress, morning exercise also benefits many of the body\u2019s internal and external functions, like boosting metabolism, Cadet said.\u00a0Consistent morning workouts can also enhance your sleeping habits. <\/p>\n

\u201cThere are studies that suggest<\/a> that early morning workouts may shift a person\u2019s body clock so that there is more alertness in the early hours, which may result in improved sleep quality,\u201d Cadet explained.\u00a0The research showed that exercising at 7 a.m. may be the most optimal time.<\/p>\n

Committing to a morning workout routine is an accomplishment on its own \u2015 the best way to work out is to do something you enjoy. Fitness shouldn\u2019t feel like punishment, but rather should be a celebration of movement and something you do to feel good. But, there are also specific moves you can do if you want to maximize the benefits of morning fitness. Here\u2019s what experts suggest trying:<\/p>\n

A full-body warmup\"Stretching<\/p>\n

Stretching your muscles can help ease tension after curling up in bed. petrunjela via Getty Images<\/p>\n

Before starting any morning exercises \u2015 or if you just want to get some simple movement in \u2015 certified personal trainer Lisa Mateo suggested doing some quick full-body work.<\/p>\n

Mateo recommended stretching your \u201cquads, hamstrings, hips, shoulders and triceps … along with a few cardio moves, like jumping jacks or high-knee runs, to get the heart rate going.\u201d \u00a0 <\/p>\n

A Tree Pose to activate your legs and core\"A<\/p>\n

A Tree Pose can help promote balance and stability throughout the day. Prostock-Studio via Getty Images<\/p>\n

According to Peloton yoga and meditation instructor Kristin McGee, the standing yoga posture known as Vrikshasana \u2015 or\u00a0Tree Pose<\/a>\u00a0\u2015\u00a0is the perfect starting point for a morning exercise. The pose \u201cpromotes balance and stability in the legs and core,\u201d McGee said.<\/p>\n

McGee also credits the yoga move with \u201chelping to focus the mind,\u201d which is an important factor in \u201csetting yourself up for a successful day.\u201d<\/p>\n

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To properly execute Tree Pose, McGee instructs her students to \u201cstart by standing tall with your back straight, shoulders relaxed and both feet together (ankles and inner foot points touching).\u201d<\/p>\n

\u201cOnce feet feel firmly planted, shift your weight to your right foot, lift your left foot off the floor, bend your left knee and position your left foot onto the inside of your right thigh,\u201d she continued.<\/p>\n

Once your legs are in a stable position, your arms can remain in prayer position in front of your heart or you can raise them above your head. However, McGee advised anyone with concerns about their balance to \u201cplace your hand on the wall or a table for support or keep your foot lower at the ankle.\u201d The pose should be held for five to 10 breaths and then repeated on the opposite side.<\/p>\n

A Downward-Facing Dog to wake up your body and brain<\/p>\n

Like this article? Keep independent journalism alive. Support HuffPost<\/a>.<\/p>\n

\"Downward-Facing<\/p>\n

Downward-Facing Dog can help get blood flowing after sleep. DragonImages via Getty Images<\/p>\n

Another great yoga move to do in the morning is\u00a0Downward-Facing Dog<\/a>. McGee is a fan of the pose because of its ability to \u201cstretch and strengthen the entire body.\u201d The move also \u201cgets blood flowing to the brain, which is great for waking up,\u201d McGee said.<\/p>\n

The move, as its name suggests, is very much reminiscent of the way \u201ca dog wakes up from a nap \u2026 and stretches their entire body with a nice arch,\u201d McGee explained.\u00a0Humans can mimic the motion by beginning on all fours keeping wrists in line with shoulders and toes tucked.<\/p>\n

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On an exhale, push your hips up and straighten your legs. Gently continue to push upward, engaging your arms while moving your shoulders away from your ears.\u00a0 <\/p>\n

\u201cKeep your core, legs and arms engaged and your kneecaps lifted, and pedal your legs back and forth to loosen up any tightness in the legs or lower back,\u201d McGee added.<\/p>\n

Dead Bug to fire up your core and prevent back pain\"Start<\/p>\n

Start out doing a Dead Bug by lying flat on the floor with your knees bent. FlamingoImages via Getty Images<\/p>\n

Davis said he personally loves doing a move called the Dead Bug in the morning to help with core stability. He relies on the exercise to \u201cstrengthen core muscles and prevent lower back injury,\u201d he said.<\/p>\n

This move is best performed on a padded mat, and proper form is vital to its success. To prepare for the move, Davis instructs clients to \u201clay on your back with knees bent and feet flat on the floor and arms straight alongside your torso.\u201d Keep in mind that \u201cthe main goal is to keep the lower back firmly pressed into the floor during the movement,\u201d he added.<\/p>\n

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Once in the starting position, lift your hands with elbows above your shoulders and fists facing each other. Exhale and raise your legs with knees directly over your hips then slowly lower your right arm and left leg until they\u2019re just above the floor. (Here\u2019s a video to give you more of a visual<\/a>.) On an inhale, bring them back to the starting position and repeat the entire motion on the opposite side to complete one repetition. Beginners should aim for two to three sets composed of five reps on each side.\u00a0<\/p>\n

Squats to improve overall mobility\"Squats<\/p>\n

Squats have multiple benefits and can be tailored to your experience level. MixMedia via Getty Images<\/p>\n

Cadet favors\u00a0squats<\/a>\u00a0because they benefit many functions of the body all in one move. <\/p>\n

\u201cSquats are one of my favorite exercises, especially in the morning,\u201d she said. \u201cThey help improve mobility while working the ligaments and connective tissue.\u201d\u00a0Squatting can also aid in joint support, she added.\u00a0<\/p>\n

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However, beware if you have any injuries or conditions that may prevent you from doing this exercise.<\/p>\n

\u201cIndividuals with knee, back or hip issues of any sort should avoid squats altogether or discuss modifications with a licensed professional,\u201d Cadet said.<\/p>\n

Correct form is the key to reaping rewards from squats. Begin with knees bent and feet flat on the floor. \u201cHips and ankles should be facing outward,\u201d Cadet said, adding that you should not extend your knees past your toes and you should keep your legs no wider than shoulder width apart.<\/p>\n

Envisioning your torso in a vertical line will straighten your posture and make the move more functional, Cadet said. Then, with your chest up and thighs parallel to the floor, tighten your abs and push your butt backward. Keep your core engaged while in position to help with stabilization. <\/p>\n

Beginners should aim to hold the position for five seconds and aim for 10 to 15 reps. Extending your arms in front of you, adding light weights and aiming to sit even deeper in the stance will advance the exercise.<\/p>\n

The original version of this story was published on HuffPost at an earlier date.<\/p>\n

Related…<\/p>\n

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