Happy New Year! I just recorded a new podcast routine and promised to post the moves that we covered so that you can see them written down and use them to mix and match your short, but EVERYDAY morning movements. The commitment seems daunting doesn’t it: exercise every morning! But you brush your teeth everyday. You eat food everyday. You stare at yourself in the mirror everyday. Moving just a little, first thing in the morning is the single most effective way to help evolve your perspective on exercise.
So here are the exercises from this morning, and as I promised on the podcast, I’ll take you through the same moves on Monday, Jan 7, with a few variations on the theme.
Postural Systems Check - stand up tall with your feet shoulder width apart, arms by your sides, back straight and gaze forward. Take a couple of deep breathes in through your nose and out through your mouth. For about a minute, improve your posture by checking on your hip and head positions. Your hips should be even, which as you pay attention, means that your feet will absorb an even distribution of your body weight. Also, your pelvis should be as upright as you can make it, which for many people means tucking in the tailbone. And zip up your tummy muscles to keep the hips in place. Elongating the spine as you begin to think about your head, which should sit so that your ears and shoulders are lined up evenly.
Lighthouse - Stand erect with your hands by your sides or on your hips. Your feet should be touching, but your left foot should be placed ahead of your right foot so that your left heel is directly next to your right arch. Slowly turn your head from left to right and back for 15 seconds. Then switch foot placement and repeat.
Windmill - Stand up tall with your feet double shoulder width apart and clasp your hands above your head. Keeping your back straight and hinging at your hips, slowly make a revolution with your arms by dropping the body down and to the right until your fingers point towards the floor. Then complete the revolution by lifting up and to the left. Complete the same number in either direction.
Hip Bridge - Lie on your back with your knees bent 90 degrees and feet flat. Push the hips up till you are resting on the tips of your shoulder blades (but don't tilt your pelvis up when you reach the top). Keep your toes down and breathe. Hold for about 30 seconds.
Head Lift Chin Tuck - Lie on your back with your legs straight and arms beside your body. As you exhale lift your head up slowly and tuck your chin to your chest, then slowly return your head to the start position. Repeat for a count of 10 or about 30 seconds.
Plank - Lying on your stomach, place your elbows and forearms under your chest. Bring yourself up to form a bridge, using your forearms and toes. Maintain a flat back and do not let your hips sink. Your head position should be neutral, looking at the floor. Hold this position and focus on tightening your abs. Breathe.
Standard Squat - Stand with your feet shoulder width apart and pointed straight ahead. Keeping your head up, chest lifted and back slightly arched, lower your body until your thighs are parallel with the floor. As you lift yourself back up, press your heels into the ground and contract your glutes. Inhale as you lower and exhale as you lift back up.
Jumping Jacks - Start with your arms by your sides, your legs side by side, feet together. In one fluid movement, jump both legs out to the sides while your arms come up over your head. Then return back to starting position. Continue to jump in and out at a fast pace. Exhale as you bring your arms up and inhale as you lower them.
Eight movements over about 12 minutes. Give it a try! And don’t forget - I am happy to help so click here if you need a little push.