Exercising immediately after waking up helps activate metabolism, improve blood sugar regulation and increase calorie consumption before the day actually starts.
This habit also creates positive motivation, because people who exercise in the morning often maintain higher levels of exercise throughout the day without too much forced effort.
Lower hip combined plank
This is a variation of the basic plank when adding hip rotation movements, helping to enhance core muscle activation and lightly lift heart rate. The exercise clearly affects the obliterations, lower abdominal muscles, and requires shoulders and hips to coordinate stably. Thanks to that, it supports fat burning from the beginning of the day.
Start in a plank position with your elbows down, keeping your body straight. Tighten your abs, gently rotate your hips to one side. Return to a controlled central position.
Continue to turn to the opposite side. Alternate training sides. Perform 3 sets, each set 16 - 20 repetitions, take a 45-second break between sets.
Crouching belly crunches when standing
This exercise combines body rotation with balancing, helping to mobilize the entire core muscle when the body is in a vertical position.
Having to stabilize the pelvis and spine in each movement causes higher energy consumption than doing sit-ups on the floor. At the same time, it supports improving posture for daily activities.
Stand up straight, gently touch your temples with both hands. Squeeze your abs and lift one knee. Rotate your body, bringing your opposite elbow towards your knee.
Return to the controlled starting position. Alternate sides. Perform 3 sets, each set 10 - 14 times for each side, rest for 30 seconds between sets.
