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If you think that by regularly doing fitness, you can neglect exercise, then this is an erroneous judgment. High-quality morning exercises within an hour after waking up activates everything important systems organs, tones the body and improves immunity. We offer you 11 different videos for morning exercises at home with Olga Sagay.

What are the benefits of regular morning exercises?

But before we get to video review of morning exercises, you need to figure out what the benefits of exercise are and why it is so important to do light exercises after waking up?

Benefits of morning exercises:

Charging helps the body transition from sleep mode to wakefulness mode and activates all physiological processes in the body.

Morning exercise helps oxygen saturation all tissues of the body and, very importantly, the brain. This increases concentration and speeds up thought processes.

Morning exercise will improve your mood and reduce the likelihood of irritability throughout the day.

Regular home exercise improves performance vestibular apparatus, which means it promotes the development of coordination and a sense of balance.

Morning exercises perfectly invigorate, improve performance and provide vitality for the whole day.

Exercise increases blood circulation, which has a beneficial effect on the functioning of the respiratory system and brain.

Regular exercise helps strengthen the immune system and increases the body's resistance to the negative influences of the environment.

As you can see, exercise not only improves your health, but also helps you spend your day as efficiently as possible. You can do morning exercises using videos, especially since now there are a large variety of them offered from various trainers. We invite you to pay attention to exercises at home from Olga Sagay.

Video with home exercises from Olga Sagay

Olga Sagay is the author of the series of programs “ Flexible body" However, her videos are aimed not only at developing flexibility and stretching, but also to improve the health of the body as a whole. On her video channel you can find complexes for opening the hip joints, correcting posture, and improving the functionality of the musculoskeletal system. Olga also created whole line videos for home exercises that you can do after waking up.

Programs last 7-15 minutes, but you can combine multiple classes or do multiple repetitions of one video if you're looking for a longer timed home workout.

1. Morning exercises for easy awakening (15 minutes)

A gentle practice for awakening will help you feel a surge of strength and energy for the whole day. This video for home exercises is especially useful for improving posture, strengthening the spine and opening the thoracic region.

2. Morning complex “Cheerfulness and Slimness” (9 minutes)

This complex will not only invigorate your body, but also help you gain slim figure. A dynamic video with morning exercises consists of the most popular asanas for toning muscles and strengthening the spine.

3. Effective home exercises - leg warm-up (11 minutes)

If you are looking for a video of morning exercises with an emphasis on the lower body, then try this complex. The suggested exercises will help you warm up your leg muscles and increase the mobility of your hip joints. This program can also be performed as a warm-up before the splits.

4. Complex “Awakening” (8 minutes)

A short wake-up routine will improve your back flexibility and correct your posture. Is waiting for you a large number of bending forward and backward, which helps to stretch the spine and restore the functions of the musculoskeletal system.

5. Morning energy-charging complex (12 minutes)

This video for morning exercises is primarily aimed at warming up and improving the functioning of internal organs. You will find a large number of body rotations, as well as exercises for the flexibility of muscles, ligaments and tendons.

6. Morning exercises “Plasticity, mobility and balance” (9 minutes)

This video for morning exercises at home is aimed at developing mobility of all major joints. The set of exercises is also perfect as joint gymnastics.

7. Morning strengthening complex (10 minutes)

The program is suitable for advanced students. Olga Sagay included strengthening exercises for toning the muscles of the arms, back, hips and buttocks in the video on home exercises. Vertical fold, garland pose, static plank pose with raising arms and legs await you.

8 . Home exercises and stretching for every day (7 minutes)

A short video of morning exercises begins with effective exercises for stretching and flexibility of the spine. Then you will find several exercises for balance and flexibility of the joints of the lower body.

9. Morning complex “Energy and flexibility” (16 minutes)

The video will help you get a boost of energy and vigor for the whole day, as well as increase joint mobility. The first half of the class takes place in a cross-legged sitting position, then you will move to a downward-facing dog position.

10. “Gentle Awakening” complex for beginners (14 minutes)

And this is a video of exercises at home for beginners, which will help improve joint mobility and flexibility of the spine. The suggested exercises will also improve the elasticity of the ligaments and muscles of your body.

11. Exercise for the spine. How to get rid of back pain (10 minutes)

This option for charging at home will help you strengthen your spine, restore the functionality of the musculoskeletal system, and develop flexibility in your back. This video is especially recommended for those who are worried about back pain.

Try all the suggestions morning exercise video or choose the most interesting for you based on the description. Olga Sagai is a true professional in the field of joint gymnastics, developing flexibility and stretching, and relieving back pain. Start exercising regularly in the morning for at least 10-15 minutes, and your body will thank you.

Ecology of life. Fitness and sports: Did you know that a body with well-developed flexibility and stretched ligaments responds more effectively to physical exercise...

Did you know that a body with well-developed flexibility and stretched ligaments responds more effectively to physical activity? Endurance and muscle power increase more intensely if you simultaneously develop flexibility, which allows you to obtain a maximum range of movements, while you significantly reduce the risk of sports injuries (dislocations, sprains): the less often injuries occur, the less often the athlete or amateur misses training, and this increases efficiency mastering sports programs.

Increased amplitude and range of motion in joints during power loads involves large quantity muscle, and this improves the condition of muscle tissue and contributes to the acquisition of tone and the necessary physical status.

Developing the flexibility of your limbs will help relieve muscle pain, and flexibility also gives your muscles extra strength. If the muscles are stretched and soft, then the recovery period proceeds much faster.

Some people have natural flexibility: they can do the splits without much difficulty; others need to practice a lot to achieve the desired results.

If natural flexibility is not enough, then you will have to train regularly - choose a fitness program that equally includes endurance and flexibility exercises. At the same time, there is no need to purchase expensive exercise equipment or hire a personal trainer - you can work on flexibility at home.

Almost all training complexes contain exercises for stretching muscles and ligaments, because It is better to start working on a specific muscle group and end with stretching - this helps to warm up and then relax the muscles. But in order to develop phenomenal flexibility, standard training complexes are not enough - it is necessary to include special exercises for the development of plasticity in the exercise system. Contact your nearest fitness club and find out what programs are offered to increase body plasticity.

YOGA, Regardless of the variety of this type of gymnastics, it perfectly develops not only flexibility, but also fortitude. The disadvantage of this type of physical practice is the lack of exercises for muscular power and stamina.

PILATES or bodyflex is aimed at developing plasticity, endurance and strength. Suitable for lovers of leisurely exercise.

STRETCHING focused exclusively on the development of plasticity, and not on figure correction. Regular exercise gives your body lightness and grace.

CALLANETICS is a set of static strength exercises to develop plasticity and increase stretching.

If you still prefer independent exercises to group ones, do not forget to include stretching exercises for the muscular-ligamentous apparatus in your training arsenal. But keep in mind: in order to achieve noticeable results and develop visible plasticity, you need to spend a sufficient amount of time.

We offer you several examples of flexibility development that can be done even at home:

Position: legs apart shoulder width apart, bend down and touch the foot of the same name, fixing the position for half a minute. The exercise is performed without swinging or jumping, do not bend the knee joints! If you can’t reach your foot, first touch your knee, moving further lower. Repeat the exercise on the opposite side.
Lean forward towards your lower limbs and grab your shins with your palms. Repeat the rocking movements forward towards your feet using your hands, trying to touch your head to your feet. Final goal this exercise– ensure that your elbows are on the floor. The position of the lower extremities is arbitrary: widely spaced or closed together, while at the knee joint the legs should be extended as much as possible, and the heels should be fixed on the floor. We try to stay in this position for up to 30 seconds.
Sitting position on the floor, spread your legs as wide as possible. We make springy bends in the middle and try to place the body between the legs, while the heels should be “glued” to the horizontal surface! Hold the position for 30 seconds.
The position on the floor is the same, with your legs spread as wide as possible, we bend towards one lower limb, trying to reach the heel with the fingers of your palms and touch chest legs. Hold this position for 30 seconds. Repeat on the opposite side.
From the previous position, bend your lower limbs at the knee joints and pull them towards your chest, feet together, hips apart, palms on the inner thighs. From this position, we pull the body forward between the thighs, thus developing the muscles of the inner thigh and lower back. Hold the pose for 30 seconds, then repeat.
Position in the “knight” pose (on one knee), the second leg is firmly fixed to the floor at a right angle, the back is straight. Take the “back” leg with your hand by the foot and pull it as far as possible towards the back - this way we develop the quadriceps femoris muscle. Hold this state for 30 seconds.

The described complex refers to static stretching. Dynamic stretching is quite effective, which, in addition to increasing plasticity, increases the range of motion in the joints. Swing movements and others active practitioners should be performed extremely carefully to avoid injury.

Do not ignore sports activities that increase plasticity. Thanks to regular exercises that improve stretching, it is corrected, movements become softer, more relaxed and graceful. published

Did you know that a stretched, flexible body is pliable and responds to physical activity much faster? That both strength and endurance grow by leaps and bounds if, along with them, we develop flexibility?

Flexible body capable of developing a large range of motion, which prevents some injuries (for example, sprains and dislocations). Fewer injuries mean less downtime, plus confidence when performing new training programs.

In addition, the increased range of motion helps to recruit more muscle fibers when performing strength exercises, which means they will acquire the tone and desired shape in less time.

If you suffer from muscle pain, then by developing flexibility, you can significantly reduce it. Elastic muscles recover twice as quickly and have a greater “margin” of strength.

All people develop flexibility in different ways: some are flexible “on their own” (they will fall into the splits and not notice), while others will have to work a lot and persistently to get at least into the “dog with their head down” pose. But the second option is not so scary. “A lot and persistently” does not mean “through I can’t”, does not mean “through thorns to the stars”, but only means “systematically”.

Develop flexibility- Just. There is no need to include special days and hours in your busy training schedule; you can simply choose a fitness program where, in addition to strength and endurance, flexibility will also be developed.

There is no need to purchase special equipment or spend money on a personal trainer; you can practice at home.

Everything is ready
All training programs include stretching in one way or another. It provides both a warm-up for the whole body before starting exercise and relaxation of the muscles after hard work. But this is not always enough to flexibility has become truly impressive.

For this purpose, there are special types of fitness aimed at increasing flexibility.

Check out the classes at your fitness club and if you see something from our list, feel free to sign up.

1. Yoga. Any type of yoga develops flexibility. You could say this physical indicator develops in yoga as a priority. Yoga also has a drawback: by increasing muscle flexibility and joint mobility, you are unlikely to increase your endurance and strength. Mental strength doesn't count.

2. Pilates, bodyflex. These types of workouts, unlike yoga, will increase strength, endurance, and flexibility. An ideal option for lovers of relaxing fitness.

3. Stretching. A program focused on developing flexibility. You are unlikely to get figure correction with this program, but lightness throughout your entire body is guaranteed for the whole day.

4. Callanetics. Strength program. Performing the exercise statically will also provide static stretching.

I am myself
If you exercise on your own rather than taking a group class or working with a personal trainer, be sure to include muscle stretching in your workout. However, five minutes before and five minutes after is clearly not enough to develop noticeable flexibility.

Next flexibility exercises you can even do it at home.

1. While standing with your feet apart, lean toward your right leg and touch your right foot with your hands. Count to 30. Do not sway, do not jump, do not bend your knees. If you can’t immediately reach your foot, at least reach your knee. Then try to move lower and lower. Repeat the same with the other leg.

2. Bend forward to both legs, grasp your shins with your hands. Lean forward, help yourself with your hands and try to touch your feet with your head. Over time, you should strive to put your elbows on the floor. The legs can be either closed or widely spaced, the knees straight. Do not lift your heels off the floor. We count to 30.

3. Sit on the floor with your legs as wide apart as possible. Tilt between legs. Try to place your torso between your legs. Do not lift your heels off the floor, the movements are smooth. Hold the stretch for a count of 30.

4. Sit on the floor with your legs as wide apart as possible. Tilt towards the leg. We bend over to one leg, trying to reach the heel with our fingers and place the body on the leg. We don't move our legs. Stay in the stretch until the count is 30.

5. Sit on the floor. Bend your knees and bring them towards you. The foot is adjacent to the foot. Press your hands on your open hips and try to place your body between them. Stretching for the adductor muscles and lower back. Stay in the stretch until the count is 30.

6. Get down on one knee, like a knight giving flowers to a lady. The back is straight, the second leg is firmly on the floor, the knee is bent at a right angle. Take the leg that is on the knee by the foot and pull it towards the back as close as possible. Quadriceps stretch. Stay in the stretch until the count is 30.

In addition to static stretching, you can also do dynamic stretching, for example, perform various swings (this type of stretching does not so much increase muscle flexibility as it increases joint mobility). When performing dynamic exercises, you need to be extremely careful and monitor the range of motion so as not to exceed it and not provoke injury.

Do not neglect stretching exercises: the body will acquire smoother contours, movements will become graceful, free and easy.

Anna Kirikova
Women's magazine JustLady