Morning and evening exercises for weight loss: exercises for the abdomen, buttocks and legs

Exercise for weight loss not only accelerates the process of fat burning, strengthens muscles, but also gives you energy for the whole day. Regular exercise increases muscle endurance, develops the cardiovascular system, improves mood due to the production of endorphins and stimulates a person to lead a healthy lifestyle.

In order for morning exercises to lose weight at home to be effective, physical education should be combined with proper nutrition. It is also necessary to choose a suitable complex so that charging is pleasant.

When is the best time to exercise?

There is no one rule when it is better to do exercises for weight loss. It largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. Morning and evening physical education has its pros and cons.

Benefits of morning exercise:

• gives energy and vitality;
• accelerates metabolic processes, accelerates fat burning process;
• improves mood.

Disadvantages of morning exercise:

• blood density increases (the person did not drink while sleeping, part of the liquid came out during morning urination), circulation is slow, exercise speeds it up, then the heart and blood vessels are subjected to a heavy load;
• After sleep, the lungs become slightly narrower, the activity of the nervous system decreases due to lack of oxygen, exercise requires more concentration, so it is better to start with light exercises.

Before the morning exercise, you need to drink 220-440 ml of liquid, and after 20 minutes, start the exercise. Then the blood will become more fluid and the load on the cardiovascular system will decrease.

Benefits of evening physical activity for weight loss:

• accelerates metabolism, food is absorbed faster, but it is important to remember that dinner should be light;
• Fat is burned during sleep because muscles need energy to repair after exercise.

Disadvantages of evening exercise:

• Exercise can cause sleep disturbances if the workload was intense, so it is necessary to exercise 2-3 hours before bedtime;
• Appetite increases if the exercise was too intense or long.

You will lose weight faster if you exercise in the morning and evening.

Morning workout at home

Morning exercises at home will speed up weight loss if you follow these recommendations when doing it:

1. Do lessons every day for 15-30 minutes.
2. Before training, drink 1-2 glasses of warm water (you can add honey and/or lemon juice). This is a useful habit that starts metabolic processes and helps the body to "wake up".
3. Be sure to warm up before morning exercises: side bending of the body, rotation of the shoulder, elbow, wrist joints, as well as knees, ankle and hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
4. Do not rest for more than 60 seconds between exercises, so that the fat burning process does not slow down.
5. Breakfast after morning training, the best choice is proteins such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To speed up weight loss, you need not only to do exercises, but also to eat right, sleep at least 7 hours, drink 1. 5 liters of water a day, avoid stress and walk more.

Not everyone knows what kind of exercise to do in the morning to lose weight. It can be cardio training, strength training (or their combination, which is much more effective), complexes focused on certain areas of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over 50 years of age need to exercise according to a special program, the movements should be less dynamic to reduce the risk of injury.

A simple option for beginners

If your level of physical fitness is low, then it is recommended to start with simple morning exercises for beginners:

1. Stand with your feet wider than shoulder-width apart and in a box. Lift your heels off the floor, aim your arms in front of you, and perform the exercise at a brisk pace.
2. Sit down, spread your legs wide, then rise on your toes, stretch your arms up. When sitting, the back is straight, the knees do not go beyond the level of the toes.
3. Lift dumbbells (weight is what you can lift).
4. Take a step to the left, raise your hands, then take a step to the right, move quickly.
5. Lift your pelvis while lying on your back. Lean on your shoulders and legs, lift your buttocks, fix at the top point.
6. Make a "bicycle" by lifting your head and shoulders.

Before starting morning exercises for weight loss at home, do a warm-up: swing your arms, legs, jump. Perform each exercise for 30 seconds, without rest or with 15-20 second intervals. Repeat 2 sets with a 1-2 minute break. This simple but effective morning workout will speed up your weight loss and give you energy for the rest of the day.

A complex for reducing the weight of the abdomen and sides

It's no secret that the stomach and sides are the most problematic areas for women. To correct the figure, exercises for the abdomen and sides should be supplemented with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, because fats are burned evenly throughout the body.For this, you need to speed up blood circulation and fat burning with the help of cardio, and certain exercises will stretch the muscles in a certain area. Exercise should be accompanied by proper nutrition.

An example of morning exercises for weight loss on the stomach and sides:

1. Warm-up: joint gymnastics for 5-10 minutes.
2. Lie on your back, perform crunches at a fast pace. His legs are bent, his shoulder blades are raised from the floor.
3. Do not change your position, straighten your legs, raise your head from the floor, put your hands under the back of your head. Raise the limbs without lowering them to the floor (leave a small distance - 15 to 20 cm).
4. In the same position, raise your straight legs at right angles, reaching your toes with your hands. Stand up, lift your head, shoulders and shoulder blades, and then lie down.
5. Stay on your back, lift your head and shoulder blades and try to reach the opposite knee with your elbow. Drive at a moderate pace.
6. Roll to the side, stand in a side plank (focus on one arm and both legs), hold the position for 30 seconds or more. To increase the effectiveness of the exercise, try to reach the elbow of the arm to the knee.
7. Cool down: Sit, spread your legs as far as possible, reach your toes with your hands, bend over to feel the tension in your muscles.

To begin with, repeat each element 10 times, gradually increasing the number to 20-25. Do 2 sets.

To make morning workouts more beneficial for weight loss, increase the amount of cardio you do. For this, it is enough to walk more, ride a bicycle, dance, step-aerobics and visit the pool.

Exercises for legs, hips and buttocks

Morning exercises to lose weight in the legs include dynamic cardio, as well as isolated exercises to strengthen the muscles of the buttocks, thighs and legs:

1. Start by jogging in place for 5 to 10 minutes.
2. Stand up and lift your left leg forward and your right leg back. Make sure the body is straight, shift the weight to the front limb, the knee should not go beyond the toe. Repeat 10 times in both directions.
3. Perform ply squats (with wide feet) for the thighs and glutes. The back is straight, the heels do not come off the floor, the knees do not go beyond the level of the toes. Repeat 10 times.
4. Raise your legs while standing on all fours. Lift your leg with the knee bent so that your thigh is parallel to (or slightly above) the floor. Repeat for each limb - 10-15 times.
5. Stand in front of the step platform, go to its left edge. Step onto the hill with your right foot, take your left leg to the side, bend your right knee and sit down. For balance, bring your palms together in front of you at chest level. Then lower your left leg to the floor. Get off the platform. Perform 10 repetitions on each side.
6. Do the exercise "bench" near the wall. Press your back against the support, step back ½ step, sit smoothly on the bench until your hips are parallel to the floor. Perform 2-3 approaches.

This morning exercise for weight loss in the legs and buttocks reduces the amount of fat throughout the body, strengthens and tightens the muscles of the lower limbs.

Working with an elastic band

Morning exercises for weight loss with an elastic band will help you get rid of extra pounds and make your body more prominent. For this, exercises with a group should be alternated with cardio.

Morning complex with fitness band:

1. While standing, stretch your arms with an elastic band above your head. The loop is at the level of the wrist, the limbs are slightly bent, it is necessary to separate them, stretch the elastic band. Repeat 10 times.
2. Perform a horizontal run. Put an elastic band on your toes, take a lying position, bend your legs one by one, pull your knees to your chest. Make sure that the elastic does not slip, that your back is straight. Perform 10 times for each limb.
3. Sit down and jump with an elastic band around your waist 10 times.
4. After a 30-60 second break, switch to cardio. Perform "Burpees" - from a standing position, go to a lying position, then stand up and jump. Repeat 10 times.
5. Stand in front of the step platform with your feet together. Jump up a hill, spread your legs at shoulder level, sit down, fold your arms in front of you. Get off the platform, lower first one leg, and then the other. Repeat 10 times for each limb.
6. Spread your legs in a plank position. Alternately move the limbs to the side 10 times.

You can finish off your morning weight loss workout with a 5-minute stretch to get your heart rate up and relax tight muscles. Working to music will increase your productivity and improve your mood.

Work with dumbbells

You can lose weight and build muscle using dumbbells. The optimal weight of equipment for weight loss is from 2 to 4 kg. But if you lift more, then increase the load.

Women can do morning exercises for weight loss with dumbbells according to this plan:

1. Stand up, bend your hands with dumbbells so that they are at shoulder level and sit down.
2. While standing, do lateral swimming with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Do push-ups with both hands.
4. Stand up, bend your body slightly, bend your knees. Spread your arms out to the sides with the device.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder level. Do push-ups with both limbs at the same time.

Do joint exercises to warm up before your morning workout. Perform each weight loss exercise 10-15 times for 2 sets. Do some stretching after your workout.

Cardio exercise

Aerobic exercises or cardio exercises train the heart muscle, accelerate blood flow, metabolic processes and fat burning. These classes allow you not only to lose weight, but also to increase muscle tone, endurance and relieve stress.

Morning cardio exercise for weight loss on a step platform for beginners:

1. Warm up - stand in place for 5 minutes.
2. Then perform the "Step-touch" element. While standing, lift one leg off the floor, bend it and place it next to the other. Gradually increase the pace. Then slightly change the exercise - slide along the floor with elbows bent/extended.
3. "Basic step". Stand on the platform, then apply the other limb. Lower to the floor, lowering your legs one at a time.
4. Step up. Step one foot onto the raised platform, and place the other foot back on the toe. Return to the floor from the limb behind you.
5. Kel Step. Step on the platform with one foot, bend the other and try to reach the buttocks.
6. "Bounce". Step onto the step platform with your right foot, then step on your left foot. Return to the floor on the back of the platform, turning 180 degrees. You can jump down.

All weight loss exercises are performed 10-15 times in 2 sets.

Japanese towel training

Popular Japanese techniques can also help you lose weight. Techniques for performing Japanese exercises with a towel:

1. Roll out a roll from a towel (length - from 40 cm, thickness - from 7 to 10 cm).
2. Lie on a fitness mat, place a pillow under your lower back (at the level of the navel), hold it with your hands.
3. Spread your legs so that they are at shoulder level. From this position, connect your big toes, the distance between the heels should be 20 cm. This position is called "club fingers".
4. Raise your arms above your head, turn your palms so that they touch the floor, touch the tips of your little fingers so that your wrists are apart.
5. Lock in this position for 2-5 minutes.

Lift carefully to avoid injury. Gradually increase the fixation time by 10-20 seconds each time.

on the road

Exercise with fitball is effective for weight loss, fat burning process is accelerated, as it is necessary to maintain balance.

Example of morning exercises on the ball:

1. Perform crunches with the ball under the back, straight and oblique.
2. Perform hyperextension - place the ball under your stomach, rest your toes on the floor, wrap your arms behind your head, raise and lower your body (chest).
3. Lie on the floor, place a fitball under your feet and shins, raise your buttocks, fix the top for a few seconds.
4. The position is the same as in the previous exercise - buttocks raised. Extend the ball with your legs, bend and then straighten them.
5. Put a fitball under your head and shoulders, rest your feet on the floor, spread your arms with light dumbbells at the sides at chest level.
6. Stand in a classic plank position, but place the ball under your feet, pull your knees to your chest, pump the machine.

Repeat all movements 10-15 times in 2 approaches with a break - 30 to 60 seconds.

Exercises for people over 50 years old

You can lose weight even in adulthood, but in this case you need to choose the right loads, because the risk of injury increases.

Morning exercises for people over 50:

1. While standing, rotate your arms, then elbows and shoulders.
2. Alternately rotate the limbs forward and then backward.
3. While standing, rotate your hands so that one is up and the other is down.
4. Bend your body, bend your hands on your knees, bend your legs to the right, and then to the left.
5. While standing, lift the leg, rotate the ankle, knee and hip joints. Repeat for the other leg.
6. Turn your legs: forward and backward, and then left and right (transverse).
7. While standing, bend your arms, bring your palms to chest level and turn your body to the sides. Straighten your arms while turning.
8. Do not change the position, put the left hand on the hip, bend the body to the left, raise the right limb above the head. Spring 2-3 times, try to go down and then return to the starting position.
9. While standing, bend your body, trying to reach your legs with your hands. Make sure that your legs do not bend at the knees.
10. Turn aside.
11. While standing, squat against the support.

At first, you can repeat each element 4-6 times for 2 sets. Then the number of repetitions can be increased 12 times.

Morning exercises for weight loss for women over 50 should consist of low-impact exercises. You should avoid jumping, heavy sports equipment and sudden movements. It is important to focus on technique, exercise regularly and eat right.

Is it effective to exercise on the sofa or in bed?

Some people who are trying to lose weight find that they can lose weight by doing simple exercises in bed in the morning. However, this opinion is wrong. To start the fat burning process, you need to actively move and load as many muscle groups as possible. But exercising on the sofa does not give such an effect. Therefore, to lose weight, it is better to choose more intense exercises.

Optimal exercise for a break at work

Lose weight even those who spend all day at work. There is a whole complex that allows you to develop the main muscle groups and accelerate fat burning.

Exercises for weight loss in the workplace:

1. Sit upright, breathe into your stomach, hold for a few seconds. Repeat about 50 times.
2. While sitting, bend your body to the sides, place your hands behind your head, 25 times for each side.
3. Sit on the edge of the chair, rest your hands on it, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. Standing, raise your toes 20 times.
5. Sit down, bend your body, pull your hands back with small dumbbells or water bottles so that they are parallel to the floor, hold for 3-5 seconds. Perform 10-15 times.
6. Sit against the wall 10-15 times.

Exercises can be done simultaneously or in several approaches.

Evening exercises before going to bed

If you don't have time or desire to exercise during the day, you can do evening exercises to lose weight before going to bed. The complex should consist of simple but effective exercises.

Effective exercises for weight loss and relaxation before bed:

1. Start with a warm-up: raise your arms in circles and lift your knees for 30 seconds.
2. Sit for 30 seconds.
3. Get on all fours, lift your right leg up, so that your thigh is parallel to the floor. Turn the limbs alternately.
4. Take a lying position and do push-ups. If you have difficulty, lean on your knees.
5. Stand up straight with your feet wider than shoulder-width apart (feet pointing outwards) and your hands behind your head. Sit down, then stand up and immediately raise the right leg so that the knee touches the elbow of the right hand. Then lower your leg, squat down, and raise your left leg to touch your left elbow.
6. Take a lying position, lift up, lower on the elbows (plank) and then rise again on the hands and raise the body.
7. Stand straight, spread your legs wide and spread your arms out to your sides. Bend your body, touch your right leg with your left hand and return to the starting position. Then touch the right palm to the left foot.
8. Service. While standing, raise your right leg, trying to reach the buttock with your foot, support yourself with your hand. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing the position, stretch the right hand on the chest, press the left limb and stretch for 30 seconds. Then repeat for your left hand.

The described evening exercise before going to bed lasts only 8 minutes.

conclusion

1. Choose the exercise plan listed above to lose weight and get a fitter and toned body. Do exercises daily.
2. The most persistent can have classes in the morning and evening. In addition, it is necessary to maintain an adequate level of physical activity throughout the day. Then the weight loss will be noticeable.
3. Proper nutrition. Don't forget that to lose weight you need to burn more calories than you consume.