The best and easiest arm exercise to do in the morning

By Ava Africa | Photo by Derek Owens/Unsplash

Let’s get down to business. First, before going to sleep, prepare two dumb bells (or fill up two one-liter or 500-ml bottles with water) and place them by your bedside. Second, when your alarm goes off in the morning, don’t get up–yet. Instead, do the following:

  1. Raise your arms up. Hold for 30 seconds. Slowly, lower it to make a 45-degree angle and hold for another 30 seconds. Lower this to make a 30-degree angle and hold for 30 seconds. Lower your arms to be parallel with your body and hold for 30 seconds. Repeat three times.
  1. Without resting your arms, alternately raise your right and left arms, keeping them outstretched. Continue the workout for one minute.
  1. Again, without resting your arms, reach for the two dumb bells (or plastic bottles) then extend your triceps to work the rear upper arm. No need to be inclined like this. Lying down flat on the bed is fine. Slowly bring the two dumb bells (or plastic bottles) towards your head to assume a 90-degree position with your arms then bring them back up. Repeat for a minute.
  1. Rest your arms and slowly stand up to do arm circles. Perform the exercise by doing one-minute forward circles then one-minute backward circles. If you do not feel the stretch in your arms, do the exercise with the dumb bells (or plastic bottles).

Make sure that you feel the stretch in your arms whenever you do the exercise. Gradually add load (weight of dumb bells, not necessarily the time) to your exercise.