What exercise can I do at home when I get up in the morning? Exercise after getting up in the morning is good for your health. Do some simple exercise at home every day. The longer you stick to it, the better, especially for friends who stay at home. So what exercise can you do at home in the morning?

What exercise can I do at home when I get up in the morning? 1 1, curl up.

Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.

With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.

2, sitting load-bearing rotation

Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.

3. air bike

Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed.

4, refers to as a comb

Comb your hair with the back of your nails for 30-50 times, then pull your ear, pull the tip of your ear for 5 times, pull your earlobe for 5 times, and finally rub the outermost helix for 20-30 times. Then use the palms of both hands to beat 2-3 times from the waist to the heel and from the inside of the calf to the sides of the navel, and the whole set is over.

Step 5: nod your head

Stand, feet apart, shoulder width apart, hands akimbo, do forward flexion (chin close to chest), backward extension (head up and back), lateral flexion (ears close to shoulders) and rotation. The action is required to be slow and in place. When you reach a certain position, stretch a little hard and feel sore, and the effect will be better. Do it for about a minute at a time.

What exercise can I do at home when I get up in the morning? 2 1. Open your eyes and turn over.

After opening your eyes, the first thing to do is to adjust your breathing and give your chest a breathing space. In the process of turning over, we can relax our shoulders and whole body and get rid of fatigue.

If you are extremely lazy, you can squint and lie on your side, then stretch out your arms from behind, spread out your palms, roll to the other side and bend your knees at the same time. The head is opposite to the knee. Try to open your shoulders to the bed. Let's do a big sweep of the square, high-five, repeat it for more than ten times, and then do the other side.

2. Lift your shoulders and abdomen.

After stretching, you can take the pillow and lie on your back. Bend your knees and put your feet flat on the bed. Put your hands close to your hips and press the mattress. At this time, pay attention to tightening the abdomen and then raise the scapula. Keep a full breath during this process, and then put it down. Repeat 15 times. This action is very helpful for reducing abdomen.

3. Kick before getting up.

After the above two actions, the upper body should be very warm. Don't ignore the movement of the lower body. Next, we should strengthen the blood circulation between the lower limbs and the heart.

Face the ceiling, arms extended to both sides, palms down, knees bent. Then push your feet up and separate your toes. Then keep your knees straight for 20 seconds, and then slowly fall, remembering that the inner thighs are tightly pressed together. Keep this action for half a minute, then bend your knees close to your chest. Repeat slowly 15 times.

4. Get up and twist.

Sit by the bed, clench your fists with empty hands, keep your elbows bent and your back straight, lift your right knee and twist your right elbow to your right knee at the same time. Raise your arm again and hit the floor with the tip of your right foot. Repeat 15 times on the right, then repeat 15 times on the left. This action can effectively promote blood circulation in the legs.

5, get out of bed, squat down and fold clothes.

Before squatting down and folding clothes, you can do a chest-expanding exercise first, and then pick up pajamas and clothes to wear that day with both hands. Squat on tiptoe, just like sitting in a chair.

Keep your knees above your toes, keep this posture, and then put on your coat slowly. This semi-squatting process can exercise a sense of balance, burn leg fat and help sedentary people raise their hips.

What exercise can I do at home when I get up in the morning? 3 1. Yoga.

An effortless but healthy exercise. You don't need a yoga mat. It can speed up metabolism, repair the body and recuperate beauty.

Step 2 sit-ups

Not exclusively for women, everyone can do it, mainly to exercise the waist and abdomen, groin and reduce stomach.

Step 3 jog indoors in situ

With the help of a treadmill or jogging in place, you can accelerate fat consumption and achieve the goal of losing weight quickly. It can also enhance physical fitness and improve resistance.

4. squatting

Mainly to exercise thigh muscles, or indoor training before running.

5. Sit on your back and step on your bike.

Mainly exercise leg and abdominal muscles, which can be done in bed. It can restore tired legs and feet, bend stiff hips and relieve the pressure caused by varicose veins.

Step 6 push-ups

Many people like a sport, the main function is to improve the muscle strength of upper limbs, chest, back and abdomen.

What exercise can I do at home when I get up in the morning? 4 1, 50 tummies every morning. Abdominal rolling exercise can effectively exercise abdominal muscles. I insist on doing 50 exercises every day. Fifty of them were alive last night. After oxygen inhalation, you can burn fat and lose weight. This is recommended for everyone to practice at home.

2. 50 push-ups every morning. I do 50 at a time, without grouping or being brief. Posture should be in place, face and body should be consistent, and you should be close to the ground. After the whole 50 s, your breathing will be more urgent. Only in this way can you achieve the effect.

Do 50 sit-ups every morning. I bought a shelf for sit-ups and practiced it often. It's cold now, so I can't help it. I insist on doing 50 sit-ups indoors every morning to exercise my abdominal muscles and waist muscles.

4. Stand on the abdominal roller 30 times every morning. Remember not to kneel, but to stand. The belly roller needs some strength and skill. If you can't do it at first, don't do it hard. In order to do this well, you must pay attention to coordination

5, dumbbell squat exercise 50 every morning. Dumbbell squat can effectively exercise leg strength, exercise our stability, and exercise our arm strength.

6. Through these five exercises, you should also wash yourself, then get ready for work, and feel full of energy and energy all day.