Wake Up Your Body: Must-Do Warm-Ups Before Morning Exercise – Good morning, sunshine! Whether you’re gearing up for a workout, a busy day at work, or just want to feel alive and ready to tackle whatever comes your way, starting your day with a quick warm-up can make all the difference. A solid morning routine doesn’t just wake up your body—it boosts energy, improves focus, and sets the tone for success. Plus, it’s a great way to show yourself some love before diving into the hustle of the day.
Let’s dive into four dynamic movements that’ll get your blood flowing, activate major muscle groups, and gently improve mobility. Ready to feel unstoppable? Let’s go!
1. Arm Circles
“Arm circles are like a cup of coffee for your upper body,” says fitness coach Mia Thompson. “They stimulate circulation and help shake off stiffness from sleep.” Plus, they’re so easy—you’ll barely realize you’re exercising!
Arm circles are a simple yet powerful way to increase blood flow to your upper body, loosen tight shoulders, and wake up your arms. This move also helps prep your rotator cuffs (those small but mighty muscles in your shoulders) for movement, reducing the risk of injury later in the day.
Also Read: 7 Best Machine Exercises for Broader, Stronger Shoulders
To perform arm circles, stand tall with your feet hip-width apart. Extend your arms straight out to the sides at shoulder height. Start making small circles with your arms, gradually increasing the size as you go. After 10-15 seconds of forward circles, reverse direction and go backward for another 10-15 seconds.
2. Bodyweight Squats
“Squats are a full-body wake-up call,” says Thompson. “They remind your legs that they’re meant to move, and they set the stage for stronger, more energized movement throughout the day.” Bonus: You’ll feel taller and more grounded after just a few reps.
Squats are the ultimate lower-body activator, engaging your quads, glutes, hamstrings, and core while encouraging better mobility in your hips and knees. This move also gets your heart rate up, giving you that early-morning energy boost.
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To perform bodyweight squats, stand with your feet slightly wider than hip-width apart, toes pointing slightly outward. Keep your chest up and core engaged as you bend your knees and push your hips back, lowering into a squat as if sitting into an invisible chair. Go as low as feels comfortable, then press through your heels to return to standing. Repeat for 10-12 reps.
3. Cat-Cow Stretch
“Cat-cow stretches are like hitting the reset button for your posture,” explains Thompson. “They help align your spine, release tension, and create a sense of calm—all while warming up your entire torso.”
This gentle yoga-inspired stretch is perfect for loosening up your spine, releasing tension in your back, and opening up your chest. It’s especially helpful if you’ve spent the night curled up in bed or sleeping in an awkward position.
To perform cat-cow, start on all fours in a tabletop position, with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back, dropping your belly toward the floor and lifting your head and tailbone toward the ceiling (cow pose). Exhale as you round your back, tucking your chin to your chest and drawing your belly button toward your spine (cat pose). Flow between these two positions for 6-8 breaths.
4. High Knees
“High knees are like pressing play on your energy levels,” says Thompson. “They flood your body with oxygen-rich blood, leaving you alert and ready to take on the world.” And hey, who doesn’t love a little bounce in their morning routine?
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High knees are a fun, high-energy move that elevates your heart rate, activates your legs, and adds a little pep to your step. Think of them as a mini cardio burst to kickstart your metabolism and leave you feeling invigorated.
To perform high knees, stand tall with your feet hip-width apart. Lift one knee toward your chest, then quickly switch to the other leg, pumping your arms as if you’re running in place. Aim to land softly on the balls of your feet. Continue for 20-30 seconds, or as long as feels good.