In today’s world, not many people jump out of bed in the morning, ready to seize the day. You may awaken with cramps in your back and neck pain that makes you feel lackluster. Early morning exercises may ease these problems and help you get off the right foot.

Have you ever watched your furry friends when they awaken from a nap? The first thing they do is give their bodies and limbs a healthy stretch to shake off their sleep. Then, they’re ready for another great adventure.

An article published by the South Dakota State University Extension Agency explains the benefits of stretching exercises each morning. They alleviate tension and pain in your joints and muscles and increase blood flow.

According to the article, you are more apt to improve your posture and have less pain in your lower back.

Getting Started on Performing Morning Exercises Every Day

You don’t have to jump out of bed at five in the morning and run to the gym to work out effectively. Fortunately, most early morning exercises can be completed right in your bedroom or wherever you feel most comfortable. All you need is room to move safely and a sturdy exercise mat.

Do your morning workouts wherever it’s best for you. Some people enjoy doing them outside to receive energy from the rising sun. You can also add music and incense to create a meditative ambiance.

The beauty of these exercises is that you can combine them with your routine or make them your morning workout. Most people like morning workouts before eating breakfast, but that’s up to you. You’ll probably notice a difference in your energy level within a few days.

Try These Morning Exercises for More Energy All Day Long

Remember that everyone is different, and you can exercise at your own pace. If you are experiencing pain, stop the movement immediately and rest. Here are eight helpful early-morning exercises for you to consider.

Morning Exercises 1-5

1. Dead Beetle Bug

When you awaken from bed, your body has been lying for six to eight hours. These early morning exercises prepare your spine and core for the long day ahead of you. Your spine needs mobilization for the best movement and to minimize pain and injury.

How To:

  • Sit on your exercise mat, then lie comfortably on your back.
  • Bend your hips and knees at 90 degrees.
  • Next, raise both arms upward while keeping your abs and lower back flat on the mat.
  • As you inhale slowly through your nostrils, bring your right hand behind your head while extending your left leg until it’s right above the floor.
  • Exhale through your mouth while returning to the starting position.
  • Reverse and do the same steps with your left hand and right leg.
  • Try to do at least ten reps per side.

2. Planks

Do your muscles feel like stiff boards when your alarm clock buzzes? Planks are classic strength training and are ideal for early morning exercises. They mobilize your core and ease the stress on your hips and spine.


How To:

  • Position yourself with your hands and knees flat on your mat. Your hands should align with your shoulder.
  • Gently step your feet back until your body is in a straight line, almost as if you’re doing a push-up.
  • Align your head and heels and look toward the mat.
  • Take a deep breath and tighten the muscles in your core and glutes.
  • Hold this position while mindfully breathing for at least a minute.
  • Repeat these steps at least five times.

3. All-Four Rotation

Tasks that keep you sitting most of the day, called the thoracic spine, can be challenging in the middle of your back. This movement is called a quadruped exercise because it requires you to be on your arms and legs. It can strengthen your thoracic spine and encourage better posture.

How To:

  • Position yourself on all fours or the dog position, and make sure you’re comfortable.
  • Place your hands where they are so they perfectly align with your shoulders.
  • The goal is to keep your knees and hips in a suitable range while relaxing the spine area.
  • Next, put your left hand on the back of your neck and rotate your body as close as possible to your right hand.
  • If it’s too complicated or painful to reach your neck, you can also place your left hand on your upper back.
  • Hold this position for two breaths and return to the starting position.
  • Reverse. Repeat these steps with your right hand on your neck or back and your knee on the floor. Your goal is at least four to five reps per side.

4. Pointer Dog

Revitalize your strength with early morning exercises like the pointer dog, which uses the whole body. It focuses on your trunk and the muscles and connective tissue of your spine. You may also notice that you have more stamina and better posture in your lower body.

How To:

  • Position yourself comfortably on your hands and knees.
  • Inhale while drawing in your gut and squeezing your glutes.
  • At the same time, pull your shoulders down and align your head with your spine.
  • Hold this position and continue mindful breathing as you lift and extend your left arm and right leg in a straight line.
  • Next, bend your left and right leg towards the body into a fetal position. At the same time, your left elbow should incline to touch the opposite knee.
  • Hold this position for at least three seconds.
  • Return to the starting position and try to do ten reps. Repeat the steps on the opposite side for another ten reps.

5. Cat-Cow Pose

You needn’t be an experienced yogi to reap the benefits of yogic exercise. According to an article published in Yoga Basics by Timothy Burgin, doing yoga early in the morning helps your body and mind, and spirit. As with most classic yoga poses, this easy one mimics the poses of a cat and a cow.

How To:

  • Position yourself on your mat on all fours or in a doggie position.
  • Make sure that your hands are parallel with your shoulders.
  • It would also be best to keep your knees and hips aligned to ease any discomfort.
  • As you take a deep breath, lower your chest while pushing your hips and shoulder back in a cow position.
  • Hold your breath for a second and lift your chin and chest to look toward the wall.
  • Gently exhale through your mouth, bring your tummy toward your spine, and arch your back like a stretching cat.
  • Repeat these steps five to ten times.

Morning Exercises 6-10

6. “Y” and Handcuff Position

Do you battle weakness and tightness in your upper back and pecs? Here’s an early morning exercise to consider for your routine. It will help strengthen these muscles, so you feel taller throughout the day.

How To:

  • First, lie on your mat face-down and extend your arms over your head to form a “Y.” Your hands should be flat on their sides with both thumbs pointed upwards toward the ceiling.
  • Tighten your upper back muscles while raising your chest and arms off the mat.
  • Breathe deeply while holding this position for at least ten seconds.
  • Now, smoothly bring your arms down and beyond your lower back as if you were in handcuffs.
  • Hold your right hand over your left wrist and draw your shoulders together for one to two breaths. This completes one rep.
  • Try to do three to five reps while alternating hand clasps.

7. Glute Bridge

When your back aches, it affects your whole body. An article published by the American Chiropractic Association states that at least 31 million people in the U.S. struggle with lower back pain at any given time. Fortunately, the glute bridge is an easy exercise that benefits back muscles and helps your posture.

How To:

  • Lie flat on your back and bend your knees until your feet are flat on the mat. If done right, your knees should be about shoulder-width apart.
  • As you inhale, push your heels against the mat and raise your hips.
  • Hold your breath briefly while squeezing your glutes and tightening your abs. Try to keep your shins vertical and keep your back from arching.
  • Exhale while bringing your hips down to the starting position.
  • Continue mindful breathing and try to do at least fifteen to twenty reps.
  • Rest for a couple of minutes if you need.

8. Do the Twist

Consider gently twisting as part of your early morning exercise regimen. This one prepares your torso for constant rotating movements throughout the day. It also targets your hips and ankles.

How To:

  • Start by standing naturally on your mat.
  • Take a deep breath while stepping back into a reverse lunge. Your right knee should almost touch the mat.
  • Take another breath and extend your arms to the ceiling while twisting your torso toward your left leg.
  • Bring your torso back to the center and press your heel against the mat to stand in the starting position.
  • Repeat the same steps on your opposite side. Do at least three to five reps per side.

Final Thoughts on Early Morning Exercises

Even if you aren’t a morning person, you can enjoy these early morning exercises to strengthen and tone your body. It gets your blood flowing and helps lift that smothering morning brain fog. Soon, early workouts will become an essential part of your daily routine.