Nothing better than starting the day with a good exercise session to approach the daily routine in a different way. Surely it is something that many of us agree on, although not all of us know how to put it into practice. Especially because No one has time to spare first thing in the morning. and not all the exercise routines you see there are suitable for starting the day – it’s not about starting out exhausted.

That’s why we believe that this routine from coach Caroline Idiens, (52 years old) is what you need to start with good energy and optimism from the first hour. «It’s only 10 minutes, but It is a routine that I have been doing every morning for more than 20 years and that transforms my dayboth mentally and physically.» Only 10 minutes to move your body.

Caroline Idiens’ mobility routine

As the trainer herself explains, in this exercise routine «there is no rigid structure or repetitionsjust movements that incorporate all the muscles, mobilize the joints and prepare you for the day.

Shoulder rotations

The coaching routine begins with shoulder mobilitydoing rotations to warm them up.

Push-ups

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Then they place themselves on the floor, walking with their hands until they achieve a high plank and, from there, perform some push-ups with support on the balls of their feet. You already know that if it is not possible for you to do it this way, you can also adapt them by supporting your knees to reduce the load.

Torso rotations

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The expert then places herself in quadrupedthat is, with support on hands and knees. From there, place one hand behind the neck and open the elbow to rotate the torso to that side. Then, switch sides.

cat, cow

Without moving from all fours, begin performing the cat and cow stretching exercise. It consists of arch your back up and downmobilizing the upper body and pelvis.

hip mobility

In this exercise, you must place yourself on one knee on the ground with the opposite foot forward. The idea is to push the hips forward while we extend our arms parallel to the ceiling, so that Let’s force hip flexion and stretch the psoas.

inverted plank

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To perform the inverted plank, you must sit on the floor, with your legs together and stretched and your arms stretched out with your hands supported behind your back. You must lift your hips and push your pelvis toward the ceiling to create an inverted plank. Remember to align your neck, looking toward the ceiling.

Triceps push-ups

Now, lie face down with your legs hip-width apart and your hands resting on the sides of your chest. From there, make an extension of the arms to raise the trunk and the pelvis from the floor. Perform repetitions to work the triceps.

hip rotations

Now, stand up and lean on your side on a table or piece of furniture with one hand. With the leg that is left outside, perform hip rotations drawing wide circles with the knee. Repeat with the other leg.

Glute Bridge with Knee Raise

You should lie face up, with your feet resting on the floor and your legs bent. From there, lift your glutes, making a bridge and stay in this position to alternately raise one knee and the other towards the chest, without changing the height of the pelvis.

Back

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Place yourself face down on the floor, as if you were going to do a Superman push-up, and activates glutes, legs and feetso that they rise from the ground from the knee. Extend your arms forward a few centimeters from the ground, flex your elbows, bringing them to the sides of your trunk and raising your back slightly. Stay in this position for a second and extend your arms again.

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