With only four beginner friendly exercises you can get yourself ready to tackle the day in less than 15 minutes. They are all bodyweight (no equipment required) exercises that can be done in any space. Better yet, you don't even need to get off the ground!
Also, there are modifications to match any fitness level. So when you start feeling like you've leveled up, which you will if you practice these everyday, there are plenty of ways to spice up this quick routine!
1 - Diaphragmic, or belly, Breathing
5 reps
This is a great way to check in with your self before the thoughts of the day ahead come flooding in. I know the moment I wake up, if I didn't write my to-do list the night before, my brain starts stirring with all the tasks that need to be done in the few hours ahead.
Belly breathing gives your body and mind that little extra bit of time to wake up. Maybe set an intention for the day, think thoughts of gratitude, and most importantly: breathe.
Aside from being an exercise in mindfulness, diaphragmic breathing is also an excellent way to tap into and activate our Transverse abdominis, your "corset" muscle. We, should, use this muscle all day. It literally holds us together and supports the spine day in and day out. Without a well conditioned TA, you are setting yourself up for un-fun ailments like lower back, knee, and in some cases ankle pain.
Click here to read more How-to's for Belly Breathing
2 - Deadbug
10 reps
This is an excellent exercise to wake up the abdominals before jumping into your hectic days. Whether you sit at a desk or chase around highly mobile children, you use your core all day everyday. Aside from being one of the most prized 'mirror', or ego, muscles, a strong core not only looks good, but serves a very strong (pun intended) purpose.
You have no bones in the front of your belly. That means that your inners are just there, floating around all willy-nilly and unbeknownst to what kind of danger they may be in. Ok, so there's a little bit more physiology going on there. But, my point being that your abdominal muscles are here to help protect your important insides!
Another major function of your abdominals is supporting your spine. Your Transverse Abdominis is a muscle that wraps around your entire torso, like a corset, and helps keep everything secure and in place. Without strong core muscles you are very likely to put strain on your back as it struggles to hold the weight of your belly. The deadbug is also a great exercise for the Rectus abdominis, aka the 'six pack' muscles.
Having a strong core comes with a plethora