Almost every morning my husband and I have been getting up and doing these 17 morning exercises that make you feel just amazing! And if we do not do them, our body knows. We do not feel as good throughout the day. My husband has back issues and needs them to loosen up and release the strain in his back. I need these exercises for my hips and knees that don’t always feel great in the morning.
How did I find these exercises. If you have done my class, you know I am all about doing exercises that are functional and make you feel good. My friend, who’s also a fitness instructor, sent me a video (on the left) with simple daily exercises designed to make you feel amazing. After trying them, I was hooked! I started searching for more videos and discovered they’re actually a form of Qi Gong and Tai Chi.
Unlike traditional Qi Gong or Tai Chi, these movements are faster and less meditative—but they still feel incredible. I realized it’s because they work the fascia, the thin layer of connective tissue that surrounds and supports your muscles and organs, helping everything move smoothly and stay aligned.
After watching and studying and doing many hours of YouTube and Instagram videos on Tai Chi and Qi Gong, I compiled a list of exercises and a sequence of 17 exercises my body is addicted to doing every morning. Below is the video of each exercise. Print out the exercises, memorize, then you too may find yourself addicted to feeling good.
Here is my list of exercises:
- Hops -hop loose for up to a minute. Hops are great for your lymphatic system because it helps stimulate the flow of lymph — the clear fluid that carries waste and toxins out of your body. Unlike your blood, your lymph doesn’t have a heart to pump it, so it relies on movement and muscle contractions to circulate. It is also good to build bone density.
- Waves – bend knees, round down then lift arms. Add lift to toes. This is an exercise I have always done in Barre my barre warmups. It is great for your back.
- Arm Swings to Toes – lift arms up, lift on toes. Add 1 arm, 2 arms, hands in back, twist up , lift arms pull back.
- Arms Open and Around – open up and around, open front and around
- Clap Front and Back – Clap hands in front and back
- Trunk Twists – Twist side/side, add open up, add open arms in twist
- Golden Turtle Playing in Water – legs hip width apart, bend over hamstring string, opposite arm to opposite leg
- Dead Arms – loose arms, swing around, one arm on back, one arm hit shoulder
- Golf Swings – loose arms swing side to side
- Cross Leg Behind – one leg crosses behind, arms up and over, try one arm up and over, both arms, circle arms up and over, open arms to side
- Marches – one knee up, add hit knee, add alternate twist to knee, add arms swing to side, add kick knee to bum
- Wide Squats – wide legs, toes to the corners, add arms up, arms up and around, twists, hands on knees twist
- Hit Back Foot – hit same foot with same hand, add opposite hand to foot, hit hand to opposite hand in front
- Palms Together Open to the Back – hands in front together open up to side, add cross, repeat same side, alternate each side
- Windmill – stagger one foot front, one back. One arm front, one back. Circle arms back. Add Bent arms around back.
- Bicycle Knees – swing leg back and forth, one leg up and circle around forwards – reverse backwards. Switch knees
- Taps – tap elbows, armpits, shoulders hips, bum, down legs and up. This also works your lymphatic system.
Here are some Instagram sites I like to follow with these helpful Qi Gong and Tai Chi Exercises:
What is Qi Gong and Tai Chi?
Qi Gong (also spelled Qigong or Chi Kung) is an ancient Chinese practice that combines gentle movement, controlled breathing, and focused intention to cultivate and balance qi (vital life energy) in the body.
It’s both a form of exercise and a meditative healing art, often described as a moving meditation. Qi Gong is one of the foundational practices of Traditional Chinese Medicine (TCM), alongside acupuncture and tai chi.
Key aspects:
Qi (energy): The life force believed to flow through the body’s meridians.
Gong (skill or cultivation): The practice or discipline of developing that energy.
Purpose: To promote physical health, mental clarity, emotional balance, and spiritual growth.
Benefits:
Reduces stress and anxiety
Improves flexibility and balance
Enhances circulation and energy levels
Supports immune function and longevity
There are many styles — some focus on health and relaxation, others on martial arts or spiritual development — but all emphasize harmony between body, breath, and mind.
Tai Chi (also known as Tai Chi Chuan or Taijiquan) is a traditional Chinese martial art that combines slow, flowing movements, deep breathing, and focused awareness. Originally developed for self-defense, it is now widely practiced for its powerful health and relaxation benefits.
Here’s a quick overview:
🌀 Meaning: “Tai Chi” translates to “supreme ultimate,” symbolizing balance between yin and yang (opposing energies).
🧘♀️ Practice: Movements are performed slowly and continuously, promoting flexibility, strength, and calmness.
❤️ Benefits: Improves balance, posture, coordination, and mental clarity while reducing stress and anxiety.
🌳 Styles: There are several styles, such as Yang, Chen, Wu, and Sun, each with distinct characteristics.
👣 Focus: Emphasizes internal energy (Qi), breath control, and mind-body harmony.
In short, Tai Chi is often called “meditation in motion” — a graceful practice that supports both physical health and inner peace.