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Kayla Itsines reveals the three basic exercises she does every morning to wake up

Trainer Kayla Itsines, 29, reveals the EXACT exercises you need to do every morning to wake up – and the pieces that will help you sleep well at night

  • Personal trainer Kayla Itsines has shared the exercises she does to wake up
  • Likewise, she has a collection of stretching exercises that she does to unwind at night
  • These include cat cows, a wide child’s pose, a hamstring rack, and arm bending
  • The mom tries to include them in her daily routine before going to the gym

Kayla Itsines shared the basic exercises she does every morning as soon as she wakes up – and the little routine she completes at night to unwind.

The 29-year-old mother and the famous personal trainer shared videos of the movements on her social media, hoping it could motivate those who still work from home to stretch before sitting on a chair all day.

“Is someone like me and find it difficult to wake up motivated in the morning or struggle to relax in the evening?” She captioned the post.

Kayla Itsines shared the basic exercises she does every morning as soon as she wakes up - and the little routine she completes at night to unwind

Kayla Itsines shared the basic exercises she does every morning as soon as she wakes up – and the little routine she completes at night to unwind

“More than ever, it’s important that we try to create and stick to a daily routine (as best we can) to help our bodies recognize when it’s time to wake up and unwind.

“Here are some simple routines you can incorporate into your day to help you get up or relax in the morning or prepare your body for sleep at night.”

For her ‘wake up’ ritual, Kayla starts in a big child’s pose and holds it for 60 seconds, before going to 10 reps of the ‘cat cow’ – or bending your back like a cat before relaxing.

For her 'wake up' ritual, Kayla starts in a big child's pose and holds it for 60 seconds, before going to 10 reps of the 'cat cow' - or bending your back like a cat before relaxing

For her 'wake up' ritual, Kayla starts in a big child's pose and holds it for 60 seconds, before going to 10 reps of the 'cat cow' - or bending your back like a cat before relaxing

For her ‘wake up’ ritual, Kayla starts in a big child’s pose and holds it for 60 seconds, before going to 10 reps of the ‘cat cow’ – or bending your back like a cat before relaxing

Then she finishes with a hip flexor and hamstring stretch completed 20 reps, or 10 on each leg

Then she finishes with a hip flexor and hamstring stretch completed 20 reps, or 10 on each leg

Then she finishes with a hip flexor and hamstring stretch completed 20 reps, or 10 on each leg

Waking:

1. Wide child pose (60 seconds)

2. Cat cow (10 reps)

3. Hip flexor and hamstring stretch (20 reps or 10 on each side)

To relax:

1. Hip flexor and quad stretch (60 seconds in total or 30 seconds on each side)

2. To target the glutes, get into a pigeon pose with one leg under your body at a time (60 seconds in total or 30 seconds on each side)

3. Stretch your chest muscle by bringing both arms behind you and forming a fist (hold for 30 seconds)

These can be done immediately before or after a workout to cool down.

These work to stretch out many of the major muscles that you use to sit every day and perform daily tasks.

Then she finishes with a hip flexor and hamstring stretch completed 20 reps, or 10 on each leg.

The tapering exercises start with a hip flexor and quad stretch, which should include 30 reps on each side, followed by 60 seconds of ‘pigeon pose’ with one leg under the top half of your body.

Repeat the pigeon pose for 30 seconds on each side.

Finish by stretching the chest muscles into your chest and hold your arms in a fist for 30 seconds behind your back.

The tapering exercises start with a hip flexor and quad stretch, which should include 30 reps on each side, followed by 60 seconds of 'pigeon pose' with one leg under the top half of your body

The tapering exercises start with a hip flexor and quad stretch, which should include 30 reps on each side, followed by 60 seconds of 'pigeon pose' with one leg under the top half of your body

Repeat the pigeon pose for 30 seconds on each side

Repeat the pigeon pose for 30 seconds on each side

The tapering exercises start with a hip flexor and quad stretch, which should include 30 reps on each side, followed by 60 seconds of ‘pigeon pose’ with one leg under the top half of your body

Finish by stretching the chest muscles into your chest and hold your arms in a fist for 30 seconds behind your back

Finish by stretching the chest muscles into your chest and hold your arms in a fist for 30 seconds behind your back

Finish by stretching the chest muscles into your chest and hold your arms in a fist for 30 seconds behind your back

These work to stretch out many of the major muscles that you use to sit every day and perform daily tasks

These work to stretch out many of the major muscles that you use to sit every day and perform daily tasks

These work to stretch out many of the major muscles that you use to sit every day and perform daily tasks

These work to stretch out many of the major muscles that you use to sit every day and perform daily tasks.

Her followers were a big fan of the series and vowed to put them in before and after a workout.

“I love all those movements at any time of the day. The hamstring felt great, “said one woman.

“Stretching is so important. Thanks for the tip, ”said another.

A third added, “This is a great way to get started in the morning! If you don’t have “time to train”, it won’t take you any time at all! Usually, psychologically, it motivates you to keep exercising. It’s all about winning the inner game first! ‘

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