15 Exercises to Start Your Day

Most moms would agree that starting their day with exercise is a good way to get the blood flowing and set the tone for the day. However, finding time to work out can be tricky, especially if you have young children. The good news is that there are plenty of exercises that you can do right in your own home without requiring any special equipment. Here are 15 exercises to get you started.

1. Child’s Pose

This pose is a great way to start your day as it helps to stretch and lengthen the spine. It also helps to relieve any tension that may be held in the back and shoulders. Start sitting on your heels with your knees hip-width apart to do this pose. Then, slowly lower your torso down onto your thighs and rest your forehead on the mat. Take a few deep breaths and hold for up to one minute.

2. Cat-Cow Pose

This pose is a great way to warm up the body and get the blood flowing. It also helps to stretch the spine, neck, and shoulders. Start with a tabletop position with your hands and knees on the mat to do this pose. As you inhale, arch your back and look up toward the ceiling. Then, as you exhale, round your back and tuck your chin toward your chest. Repeat this sequence for 10-15 breaths.

3. Downward Facing Dog Pose

This pose is an excellent way to energize the body as it helps to improve circulation and increase blood flow to the brain. It also helps to stretch the hamstrings, calves, and shoulders. Start with a tabletop position with your hands and knees on the mat to do this pose. Then, tuck your toes under and lift your hips into the air, so your body forms an inverted “V” shape. Be sure to keep your core engaged and breathe deeply for 5-10 breaths before coming back to the tabletop position.

4. Cobra Pose

This pose is a great way to open up the chest and lungs while strengthening the back muscles. It can also help to relieve any tension that may be held in the shoulders and upper back. To do this pose, lie flat on your stomach with your feet hip-width apart and place your palms flat on the mat beside you shoulder-width apart. As you inhale, lift your head, chest, and arms off the mat while keeping your pelvis planted on the ground. Hold 5-10 breaths before slowly lowering back to the starting position.

5 . Upward Facing Dog Pose

This pose is another great way to open up the chest while strengthening the back muscles. It can also help improve posture by lengthening the spine. To do this pose, lie flat on your stomach with your feet hip-width apart and place your palms flat on the mat beside you shoulder-width apart. As you inhale, lift your head, chest, and arms off the mat while keeping your pelvis planted on the ground. Hold 5-10 breaths before slowly lowering back down to the starting position.

6. The Pilates Hundred

The Pilates hundred is a move that is great for beginners and can be done anywhere, making it perfect for starting your day. The move helps to improve your posture and strengthens your inner core muscles. To do the move, lie on your back with your legs in the air and your arms by your sides. Raise your head and shoulders off the ground and pump your arms up and down for 100 counts. Incorporate 360° breathing and inner core engagement as you pump your arms.

7. The Pilates Scissor

The Pilates scissor is another great move for beginners. The move helps to tone your abs and legs and can also be done anywhere. To do the move, lie on your back with both legs in the air. Place your right hand behind your head and interlace your fingers. Use your left hand to hold onto your right ankle as you lift your right leg up and over to the left side, keeping your left leg straight. Hold for a count of five and then switch sides.

8. The Pilates Roll Up

The Pilates roll-up is great for toning your abs, back, and arms. The move can be done at home or the gym, making it perfect for starting your day. To do the move, lie on your back with both legs in the air and reach your arms toward the ceiling. As you exhale, slowly roll up to a seated position, reaching your arms toward your feet. Inhale as you roll back down to a lying position. Repeat the move 10 times.

9. The Pilates Side Kick

The Pilates sidekick is great for toning your hips, thighs, and butt. The move can be done at home or the gym, making it perfect for starting your day. To do the move, lie on one side with both legs extended straight out in front of you. Raise your upper body off the ground and prop yourself on one elbow or both hands. Bend your top leg so that your foot is by

10. Squats

Squats are a great way to work your legs and butt; they can be done anywhere. To do a basic squat, stand with your feet shoulder-width apart and lower your butt toward the ground. Keep your knees behind your toes as you lower down, and then press back up to the starting position.

11. Planks

Planks are a great way to work your core and can be done anywhere. To do a basic plank, start in a push-up position with your hands directly beneath your shoulders. Lower yourself, so your forearms are resting on the ground, and hold this position for 30 seconds to 1 minute.

12. Lunges

Lunges are a great way to work your legs and butt, and they can also be done just about anywhere. To do a basic lunge, stand with your feet shoulder-width apart and take a large step forward with one leg. Lower your body until both knees are bent at 90-degree angles, and press back up to the starting position. Repeat with the other leg.

13. Camel Pose

Camel pose is a deep backbend that can help to open up the chest, shoulders, and hips while strengthening the back muscles. To enter camel pose, kneel on the ground with your feet hip-width apart and place your palms flat on either side of your hips. As you inhale, lift your hips off of the ground as you arch your back backward and reach your hands behind you to grab hold of your ankles or heels. Hold this position for 5 breaths before releasing back down to the ground on an exhale

14. Walking

Walking is another great way to exercise first thing in the morning. Walking is low-impact and can be done at any pace, so it’s perfect for all fitness levels. You can walk around your neighborhood, at a nearby park, or even on a treadmill if you’d prefer.

15. Connection Breath

Listed last, but the connection breath may be the most important. Inhale into your diaphragm, allowing your rib cage to expand 360 degrees. On inhale, relax and release your belly and pelvic floor. On exhale, perform a gentle pelvic floor contraction.

To start your day with a bang, implement some of these exercises into your morning routine. Not only will they help get your body moving and blood flowing, but they can also help set the tone for the rest of your day.