Marion Freijsen A blog about Sports, Fitness & Health

Sunday morning exercises

It’s Sunday morning, you just rolled out of bed and standing there yawning you realise you really ought to do some exercises. Now, normally you’d probably push that thought to the furthest corner of your awakening brain and head off to get a great big breakfast. But why not make today a little different and start of with some easy stuff that will leave you feeling looser and give you a reason to have a second piece of toast later?

Since you have been lying down all night, do a quick stretch first. Stand up, stretch up left arm whilst keeping your hips more or less on the same level (meaning, don’t drop one down so your fingers go even higher, it’s not about your fingers hitting the ceiling but simply about lengthening your spine). Do the same on the other side.

Then lie down on the floor (don’t fall asleep, or you’ll wake up later with the carpet pattern imprinted in your cheek!) and bend your knees. Without moving much else, curl your head off the ground reaching your hands towards your knees. This is not a jerky movement, just a minor CURL up loosening your neck & shoulder. Repeat 6 times

Roll on your front, and raise your head, keeping your legs on the ground. If you can, raise your shoulders too – hovering just the upper part of your body off the ground. This again loosens your back. Don’t overarch, you should not feel it in your lower back and your legs should stay soft and relaxed. Gluts (your backside) work on this one though!

Stand up, grab a pillow, a book, or if you have it to hand, a medicine ball or small weight. Stand up straight and raise your object above your head with both hands. Legs spread out shoulder width. Now swing the weight (make sure you have room!) through your legs and back up again. It’s a swinging motion that doesn’t overextend either at the bottom or the top, and you keep your spine supple. You can bend your knees a little but not too much. This is fact is one of the very best stomach exercises you an do!! As you move up, tighten your stomach muscles and feel the stretch as you reach the top. Then tighten again a you begin the next swing down. It’s definitely a great move to kick off the day. Do 20-50 reps (swings) and then rest for a minute. Work up to doing a full minute of swings, and repeat that 3 times.

Hope this will get you going, after this – enjoy your Sunday!!