Everyone dreads those dark winter mornings when you wake up so zonked that even hitting the snooze button makes you tired. "Because your core temperature is at its lowest, physical performance is worst in the morning, especially when it's cold," says Michael Deschenes, Ph.D., a professor of kinesiology at the College of William & Mary. "When your muscles are cool, they don't generate as much force and are more susceptible to strain and injury."
Whether you're a committed early exerciser or not, it's worth it to get up and get moving because it will make mornings easier. "As your core temperature rises, hormones and endorphins are released, making your limbs feel looser and improving your mood," says Deschenes. That's why we asked Juel Bedford-Rossi, a fitness instructor and wellness consultant in New York City, to create this extragentle routine to energize you—even when all you want is to stay warm and cozy all day.
Workout basics
These exercises emphasize light stretching and toning, ideal for mornings when you feel groggy. The workout takes about 15 to 20 minutes and requires a book, bath towel, and washcloth.
Upper-Body Fan
Warms torso and facilitates breathing by opening shoulders and upper chest.
A. While lying on back with arms outstretched to sides and palms up, bring knees up and roll them to right side. Turn head to left. Try to keep both shoulders touching bed.
B. Sweep left palm in 180-degree arc over chest to touch right palm, letting head follow arm, then slowly reverse move. Repeat 10 times, then switch sides.
Gentle Crunches
Warms and tones the core.
Remove pillow and start by lying faceup. Bend knees and plant feet on bed. Press palms into mattress near hips.
Tighten abs and lift both shoulder blades off bed.
Hold for a complete breath, then lower. Repeat 10 to 15 times. (If your mattress is soft, do this move on the floor.)
Rise and Shine Leg Extensions
Warms lower body by enhancing circulation between lower extremities and heart.
A. Lie faceup on bed with knees bent, arms outstretched to sides, and palms down.
Pull knees in toward torso, pressing heels together, toes apart.
B. With heels still touching, straighten knees and extend legs straight into the air, pressing inner thighs firmly together.
Pause. Bend knees back toward chest.
Repeat 10 times slowly.
Seated March
Gets heart pumping without your having to stand up.
Sit on side of bed and extend arms in front, palms up.
Clench fists and bend elbows (like "putting up your dukes").
Then, keeping back straight, raise left knee while twisting and pulling right elbow to left knee.
Then raise arms while tapping left toe to floor.
Repeat 10 times on left side, then switch sides.
Dress-Up Squats
Strengthens and tones quads, hamstrings, and glutes.
Stand with feet hip-width apart, toes forward.
Extend arms in front, holding your clothes for the day.
With weight on heels, sit back and down as if sitting in a chair. (Don't extend knees beyond toes.)
In this position, slowly set out an article of clothing.
Return to standing and repeat until you've laid all your clothes on bed.
Big Book Swing
Tones and strengthens arms, legs, and torso. (Omit if you have lower-back problems.)
A. With legs apart and knees slightly bent, press a dictionary-size book between palms. Straighten arms and lower book to outer left ankle.
B. As you stand, sweep book diagonally to upper right (like a golf swing), lifting heel of left foot and pivoting toes inward. Slowly twist back down. Repeat 10 times, then switch sides.
Arm Yawn
Stretches deltoids, triceps, and chest; improves flexibility in shoulders.
Hold one end of washcloth and raise arm up, bending elbow behind head.
Bend other arm behind to clasp washcloth. Pull gently in opposite directions. Hold for five breaths and release.
Switch arms; repeat.
Towel Lats
Tones arms while improving flexibility in back and shoulders.
Stand holding bath towel taut at both ends, arms extended overhead. Flex back and shoulders and pull towel down behind your head, lowering it to neck level. Return to start and repeat 10 times.
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