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Kick start your day with the ‘good morning bend’ to get a toned body

Published on:26 August 2020, 15:21pm IST
The good morning bend is an alarm clock for your body without a snooze button.
Nikita Bhardwaj
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Here’s a wake up call for your entire body. Image courtesy: Shutterstock

If your body throws tantrums when it comes to waking up in the morning, introduce it to ‘good morning’. 

No, we aren’t referring to the greeting that you normally receive at that time of the day but about an exercise that has the power to revolutionize your workout routine.

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Good morning is an easy bending exercise that you can do by yourself, or even using a barbell. You’ll be surprised to know that this simple bend will give all your muscles, from head to toe, a good pull. Upper back, lower back, core, glutes, thighs, quads, and hamstrings – this single move will target all of them. 

This is how you do a ‘proper’ good morning bend
Get into your activewear, ladies, because you are about to kick start the muscle toning process. To correctly do a good morning bend, follow these steps:

1. Stand straight and keep your feet shoulder-width apart.
2. Put your palms on your head and rest your shoulder blades.
3. Softly bend your knees, engage your glutes, and pull out your hips.
4. Now, bend forward until your chest is parallel to the ground. Hold it for 2 to 3 seconds and move up. Repeat again after this!

Advance this move by adding a barbell which can be rested on the shoulders and repeat this move. But, if you don’t have access to a barbell, a dumbbell works just as fine as well.


You need these many repetitions to muscle up
If you are a beginner, 15 reps and 4 sets without any weight is good for you. For intermediate individuals, 20 reps and 4 sets will do the trick. For advance workout champs, 25 reps and 4 sets with a barbell or dumbbell can help sculpt the muscles.

Wait, there is more! Here are the three main benefits that a good morning bend has in store for you:

1. Strong posterior
A weak lower body makes you prone to injury and wrecks your posture as well. Good morning bends stretch almost each and every muscle of your lower body that results in a strong and flexible posterior.

2. Stronger back
Good morning is known to be a back exercise. From your upper to lower back, it reduces stiffness in the muscles. That’s why, it is recommended that you do this stretch before starting your back day in the gym.

good morning bend
Bye-bye chronic back pain. Image courtesy: Shutterstock

In fact, according to studies, good morning exercise is great for those who experience back pain due to long sitting hours. Plus, stretches like these are known to remove morning stiffness.

3. Stronger core
Your back and hamstring might feel most of the heat when you perform this stretch, but if you incorporate this bend in your regular plan then you will see a major difference in your core muscles as well. Not only will you see your core getting sculpted, but it will also become tighter and stronger.

Now, doesn’t this bend seem like a plan? So, don’t think twice and make the most with this ‘Good Morning’ exercise.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.