While you sleep, your body remains relatively still for hours, which means that your joints do not receive the movement they need to stay lubricated and comfortable. So, how can you combat those pains you wake up with in the morning? Simple: with squats and lunges, the two exercises you need to end stiffness and fill yourself with energy for the entire day.
The key is to activate blood circulation from the moment you wake up, and with these two exercises you will achieve it. When you are inactive for long periods, such as while sleeping, your joints can feel stiff and your muscles tense. This can be even more noticeable in cold weather, when circulation naturally slows down.
So a little movement first thing in the morning can make a difference in how you feel the rest of the day. That said, you don’t need an intense workout to eliminate that stiffness. A few specific exercises are enough to wake up your body, relax your joints, and help you move with greater ease.
The two following exercises focus on the hips, knees, and the lower body—the areas that tend to feel stiffest when getting out of bed. They also boost circulation, which makes you feel more agile and active for the day. And you don’t need anything fancy, as these are two true fitness classics: squats and lunges.
Squats (8-12 repetitions, 2 sets)
Squats are an excellent way to warm up the lower body and activate the joints. They help improve circulation, activate the muscles, and increase the mobility of the knees and hips. Perform the movements slowly and in a controlled manner to improve activation.
To start, stand with your feet hip-width apart and lower the hips back and down, keeping the chest lifted. Push through the heels to return to standing. The deeper you descend, the deeper the squat will be. But remember that you should never reach a point of pain.
If you are in good shape and want to add a challenge to the squat, add weight to a level that feels comfortable. Lean on a firm surface if you need. Looking for a bigger challenge? Try holding a weight or slightly stagger your feet to work on balance.
Lateral lunges (8 reps per side, 2 sets)
Lateral lunges are an excellent exercise to move the hips, stretch the inner thighs, and activate the legs. They help improve mobility in multiple directions, essential for daily movement. A top-notch workout to wake up body and mind from the morning. To begin the exercise, take a step to the side, bending the knee while keeping the other leg straight. Stand back up and repeat on the other side.
Mujer con un look deportivo al aire libre.
Depending on your goals and abilities, you have some interesting variations at your disposal. Stand up after each repetition to have more control. Increase the intensity if you have sufficient range of motion. And reduce the movement if you feel the joints are very stiff.
Once you feel confident with the movement, you can start adding kettlebells or dumbbells and gradually increase the weight as you get stronger. If you use a kettlebell or just a dumbbell, hold it with the inner hand (the left if you step with your right foot and vice versa) to avoid imbalances. If you hold dumbbells with both hands, keep your arms straight and let the weights frame the knee you bend.
These two simple exercises can make a big difference in how you feel throughout the day. They are fast, effective, and adaptable to your needs. And with proven results, as the years go by they remain two great favorites for both beginners in fitness and seasoned athletes alike.
