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

Exercise for weight loss not only speeds up the process of burning fat, strengthens muscles, but also gives you energy for the whole day. Regular training increases muscle strength, develops the cardiovascular system, improves mood thanks 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 must 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 single 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" - the evening. Morning and evening physical education has its pros and cons.

Benefits of morning exercise:

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

Disadvantages of morning exercise:

• increased blood density (the person did not drink during sleep, part of the liquid was released during morning urination), circulation slows down, exercise speeds it up, then the heart and blood vessels are strained;
• after sleep, the lungs are slightly narrowed, the activity of the nervous system decreases due to the lack of oxygen, exercise requires more concentration, so it is better to start with light exercises.

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

Benefits of evening physical activity for weight loss:

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

Disadvantages of evening training:

• exercise can cause sleep disturbances if the exercise was intense, so you should exercise 2-3 hours before going to bed;
• Appetite increases if the training was too intense or long.

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

Morning exercise at home

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

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

To accelerate weight loss, it is necessary not only to exercise, but also to eat properly, sleep at least 7 hours, drink 1. 5 liters of water a day, avoid stress and walk more.

Not everyone knows what exercises to do in the morning to lose weight. These can be cardio training, strength exercises (or a combination of them, which is more effective), complexes aimed at certain areas of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over 50 should exercise according to a special program, the movements should be less dynamic to reduce the risk of injuries.

An easy 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 take a stance. Keep your heels off the floor, move your arm in front of you and do the exercise at a fast pace.
2. Squat down with your legs wide apart and then rise onto your toes, extending your arms upwards. When squatting, the back is straight, the knees do not exceed the level of the toes.
3. Lift dumbbells (the weight you can lift).
4. Take a step to the left, raising your arms, then take a step to the right, moving quickly.
5. Lift your pelvis while lying on your back. Lean on the shoulders and legs, lift the buttocks, fix at the top point.
6. Ride the bike with your head and shoulders up.

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

Complex for weight loss on the stomach 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 not possible to lose weight in one place, because fat is burned evenly throughout the body.To do this, you need to increase blood circulation and burn fat with the help of cardio, and certain exercises will tighten the muscles in a certain area. Training should be supplemented with proper nutrition.

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

1. Warm-up: joint exercises for 5-10 minutes.
2. While lying on your back, do crunches at a fast pace. The legs are bent, the shoulder blades are raised from the floor.
3. Do not change the position, straighten your legs, raise your head from the floor, place your hands under the back of your head. Raise the limbs without lowering them to the floor (leave a small distance - from 15 to 20 cm).
4. In the same position, raise your straight legs at a right angle, reaching your toes with your hands. Stand up, lift your head, shoulders and shoulder blades, and then lie down.
5. Lie on your back, lift your head and shoulder blades and try to reach the opposite knee with your elbow. Move at a moderate pace.
6. Roll onto your side, into a side plank (emphasis 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 upper arm to the knee.
7. Cool down: Sit down, spread your legs as far as possible, reach your toes with your hands, bend down to feel the stretch in your muscles.

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

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

Exercises for legs, thighs and buttocks

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

1. Start by jogging in place for 5 to 10 minutes.
2. Lift up and push out so that your left leg is in front and your right leg is behind you. Make sure that the body is flat, transfer the weight to the front limb, the knee should not protrude beyond the toe. Repeat in both directions 10 times.
3. Do squats (wide legged) for thighs and glutes. The back is straight, the heels do not leave the floor, the knees do not exceed the level of the toes. Repeat 10 times.
4. Swing your legs while standing on all fours. Raise the leg with the knee bent so that the thigh is parallel to the floor (or slightly higher). Repeat for each limb - 10-15 times.
5. Stand in front of the step platform, move to its left edge. Step on the hill with your right leg, pull your left leg to the side, bend the knee of the right limb and squat. To maintain balance, fold your palms in front of you at chest level. Then lower your left leg to the floor. Get off the platform. Do 10 reps on each side.
6. Do the "Chair" exercise against the wall. Press your back against the support, step back ½ step, squat smoothly as if you were sitting on a chair until your thighs are parallel to the floor. Take 2-3 approaches.

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

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 visible. To do this, you need to alternate exercises with a band with cardio.

Morning complex with fitness group:

1. While standing, extend your arms with the elastic band overhead. The loop is at the level of the palms, the limbs are slightly bent, they need to be moved by stretching the elastic band. Repeat 10 times.
2. Do the horizontal running exercise. Put the elastic band on your toes, take a lying position, bend your legs one at a time, bringing your knees to your chest. Make sure the rubber does not slip, keep your back straight. Do 10 times for each limb.
3. Squats and jumps with an elastic band on the hips 10 times.
4. After a 30-60 second break, switch to cardio. Perform "Burpees" - go from a standing position to a lying position, then stand up and jump. Repeat 10 times.
5. Stand in front of the step platform with your legs bent. Jump on the hill, spread your legs at shoulder level, squat down, fold your arms in front of you. Step off the platform by lowering one leg first 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 your morning weight loss exercises with 5 minutes of stretching, it will restore your heart rate and relax tense muscles. A workout accompanied by music will increase productivity and improve mood.

Work with dumbbells

You can lose weight and pump up your muscles 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 squat.
2. While standing, do side lunges with weights.
3. Lie down, bend your hands with dumbbells so that they are at chest level. Apply upward pressure with both hands.
4. Get up, bend your body a little, bend your knees. Spread your arms with the apparatus to the sides.
5. In a standing position, bend your hands with dumbbells so that they are at shoulder level. Apply upward pressure with both limbs at the same time.

Do joint exercises to warm up before your morning workout. Do each weight loss exercise 10-15 times in 2 sets. Stretch after your workout.

Cardio exercises

Aerobic or cardio exercises train the heart muscle, speed up blood circulation, metabolic processes, and fat burning. These classes allow you not only to lose weight, but also to increase muscle tone, endurance, and get rid of stress.

Morning cardio exercises for weight loss for beginners on the step platform:

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. After that, change the exercise a little - slide along the floor, bending/extending your elbows.
3. "Basic step". Get on the platform, then put the other limb on. Get down on the floor, lower your legs one at a time.
4. "Step up. "Stand on a raised platform with one foot and place the other on a toe behind you. Return to the floor from the limb behind you.
5. Kel Step. Step on the platform with one leg, bend the other and try to reach the buttocks with it.
6. "Bounce". Step onto the step platform with your right foot, then move your left foot. Return to the floor at the back of the platform by turning 180 degrees. You can jump down.

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

Japanese towel gymnastics

A popular technique from Japan also helps to lose weight. Technique for performing Japanese exercises with a towel:

1. Roll up a roll from the 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), holding it with your hands.
3. Spread your legs so that they are at shoulder level. From this position, bend your big toes so that the distance between your heels is 20 cm. This condition is called "toes".
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 palms are apart.
5. Lock in this position for 2-5 minutes.

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

On the ball

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

Example of morning exercises on the ball:

1. Drive your hips with the ball under your back, straight and oblique.
2. Perform hyperextension - place the ball under the stomach, put the toes on the floor, put the hands behind the head, raise and lower the body (chest).
3. Lie on the floor, place the fitball under your legs and lower legs, raise your buttocks, fix on top for a few seconds.
4. The position is the same as in the previous exercise - the buttocks are raised. Roll the ball with your legs, bending and then straightening them.
5. Place the fitball under your head and shoulders, place your feet on the floor, spread your arms with light dumbbells to 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, pumping the apparatus.

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

Exercises for those over 50 years old

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

Morning exercises for those over 50:

1. While standing, rotate your arms, then your elbows and shoulders.
2. Alternately swing your limbs forward and then backward.
3. While standing, turn your hands so that one is at the top and the other is at the bottom.
4. Bend your body, put your hands on your knees, turn your legs to the right and then to the left.
5. While standing, lift the leg, rotate at the ankle, knee and hip joint. Repeat for the other leg.
6. Turn your legs: forward and backward, and then left and right (crosswise).
7. While standing, fold your arms, place your palms at chest level and turn your body to the side. Straighten your arms as you turn.
8. Do not change your position, place your left hand on your waist, tilt your body to the left, raising your right limb above your head. Jump 2-3 times, trying to lower yourself and then return to the starting position.
9. While standing, bend your body, trying to reach your legs with your hands. Make sure your legs are not bent at the knees.
10. Throw to the side.
11. Standing, squatting against a support.

At first, each element can be repeated 4-6 times in 2 sets. After that, the number of repetitions can be increased up to 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 couch or in bed?

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

Optimal exercise for a break at work

Even those who spend all day at work can lose weight. There is a whole complex that allows you to train the main muscle groups and accelerate fat burning.

Exercises for weight loss in the workplace:

1. Sit up straight, pull in your stomach as you exhale, hold for a few seconds. Repeat about 50 times.
2. While sitting, lean your body to the side, placing your hands behind your head, 25 times on each side.
3. Sit on the edge of a chair, place your hands on it, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. While standing, rise on your toes 20 times.
5. Sit down, lower your body, move your hands with small dumbbells or water bottles back so that they are parallel to the floor, fix for 3-5 seconds. Perform 10-15 times.
6. Squat against the wall 10-15 times.

Exercises can be performed simultaneously or in several approaches.

Evening exercises before going to bed

If you do not 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 exercise for weight loss and relaxation before bed:

1. Start with a warm-up: swing your arms in circles and lift your knees for 30 seconds.
2. Squats for 30 seconds.
3. Get on all fours, turn your right leg up, raise it so that your thigh is parallel to the floor. Swing the limbs alternately.
4. Lie down and do a push-up. If this is difficult for you, then get on your knees.
5. Stand straight with your feet wider than shoulder-width apart (feet pointing outwards) and place your hands on the back of your head. Squat down, then stand up and immediately raise your right leg so that your knee touches your right elbow. Then lower your leg, squat down, and raise your left leg to touch your left elbow.
6. Take a supine position, push yourself up, lower yourself on your elbows (plank), and then rise again on your hands and raise your body.
7. Stand straight, spread your legs wide and stretch your arms out to the sides. Bend your body, touching your right foot with your left hand, and return to the starting position. Then touch your left leg with your right hand.
8. Warm up. While standing, raise your right leg, trying to reach the buttock with your leg, help 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 arm along the chest, press it with the left limb and pull for 30 seconds. Then repeat with the left arm.

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

Conclusion

1. Choose one of the workout plans above to lose weight and get a more athletic and toned body. Do exercises every day.
2. The most persistent can lead 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. Eat right. Don't forget that to lose weight you need to burn more calories than you consume.