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

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

In order for morning exercises for weight loss at home to be effective, physical education must be combined with proper nutrition. It is also necessary to choose a suitable complication to make charging enjoyable.

When is the best time to exercise?

There is no single rule when it is better to do exercises for weight loss. This depends a lot on biological rhythms: "rest" chooses the morning for training, and "night owls" choose the evening. There are advantages and disadvantages to morning and afternoon physical education.

Benefits of morning exercises:

• it increases energy and vigor;
• accelerates metabolic processes, speeds up the fat burning process;
• improves mood.

Disadvantages of morning exercises:

• Blood density increases (the person did not drink during sleep, some of the liquid came out during urination in the morning), circulation is slow, exercise speeds it up, then the heart and blood vessels are subject to a high load;
• after sleep, the lungs are slightly constricted, 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 morning exercises, you need to drink 220-440 ml of liquid, and after 20 minutes start training. Then the blood will be more fluid, and the load on the cardiovascular system will decrease.

Benefits of evening physical activity for weight loss:

• it speeds up metabolism, food is digested faster, but it is important to remember that dinner should be light;
• fats are burned during sleep, because the muscles need energy to recover after exercise.

Disadvantages of evening training:

• exercise can cause sleep disorders if the load was intense, so you must exercise 2-3 hours before bedtime;
• Appetite increases if the workout was too intense or long.

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

Morning exercise at home

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

1. Do classes 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 "wake up".
3. Be sure to warm up before the morning exercises: lateral bending of the body, rotation of the shoulders, elbows, wrist joints, as well as the knees, ankle, and hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
4. Do not take a break between exercises longer than 60 seconds so that the fat burning process does not slow down.
5. Have breakfast after the morning exercise, the best choice is proteins, for example cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To accelerate weight loss, you must not only do exercises, but also eat right, sleep at least 7 hours, drink 1. 5 liters of water a day, avoid stress, and walk moremore.

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

An easy choice for beginners

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

1. Stand with your feet wider than shoulder width apart and a box. Keep your heels off the floor, straighten your arms in front of you, and do the exercise at a fast pace.
2. Squat with your feet wide apart, and then rise on your toes, stretch your arms up. When you are squatting, your back is straight, your knees do not go beyond the level of your toes.
3. Lift dumbbells (the weight is the one you can lift).
4. Take a step to the left, raising your arms, then a step to the right, moving quickly.
5. Raise your pelvis while lying on your back. Lean on your shoulders and legs, lift your buttocks, settle at the top point.
6. Make a "Bicycle" by lifting your head and shoulders.

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

complex to lose weight on the abdomen and sides

It's no secret that the stomach and sides are the most problematic areas for women. To correct your figure, you must supplement exercises for the abdomen and sides with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, since fats are burned evenly throughout the body.To do this, you need to speed up blood circulation and fat burning with the help of cardio, and isolated exercises will tighten the muscles in a certain area. Training must be supplemented with proper nutrition.

Example of morning exercises to lose weight on the stomach and sides:

1. Warm-up: joint gymnastics for 5-10 minutes.
2. Lying on your back, do crunches at a fast pace. The legs are bent, the shoulder blades are lifted off the floor.
3. Do not change your position, straighten your legs, lift your head off the floor, put your hands behind your head. Raise your arms without lowering them to the floor (leave a small distance - from 15 to 20 cm).
4. In the same position, raise your legs straight at a right angle, reaching your toes with your hands. Get up, raising 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 your opposite knee with your elbow. Move at a moderate pace.
6. Roll on your side, stand in a crate (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 your upper arm to your 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. Make 2 rows.

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

Exercises for the legs, thighs and buttocks

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

1. Start with jogging in place for 5 to 10 minutes.
2. Stand up and lunge so that your left foot is in front and your right foot is behind. Make sure that the body is level, transfer the weight to the front limb, the knee should not arise beyond the toe. Repeat in both directions 10 times.
3. Do plie squats (wide legged) for the thighs and buttocks. The back is straight, the heels do not come off the floor, the knees do not go beyond the level of the toes. Do 10 times.
4. Swing your legs while standing on all fours. Raise your leg with your knee bent so that your thigh is parallel to the floor (or slightly higher). Do for each limb - 10-15 times.
5. Stand in front of the step platform, move to its left edge. Step onto a hill with your right foot, take your left leg to the side, bend your knee to the right, and squat 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. Do 10 repetitions on each side.
6. Do the "Chair" exercise next to the wall. Press your back against the support, step back ½ step, squat gently, as if you were sitting on a chair, until your thighs are parallel to the floor. Do in 2-3 approaches.

This exercise in the morning to lose weight in the legs and buttocks reduces the amount of fat throughout the body, strengthens and tightens 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 prominent. To do this, it is necessary to alternate exercises with the band with cardio.

Morning complex with an exercise band:

1. While standing, extend your arms with an elastic band above your head. The loop is at the level of the wrist, the limbs are slightly bent, they must be moved apart, stretching the elastic band. Do 10 times.
2. Do the horizontal running exercise. Put the elastic band on your toes, take a standing position, bend your legs one by one, pulling your knees to your chest. Make sure the elastic does not slip, keep your back straight. Do 10 times for each limb.
3. Squat and jump with an elastic band on your hips 10 times.
4. After a break of 30-60 seconds, move on to cardio. Do "Burpees" - from standing, go to a lying position, then stand up and jump. Do 10 times.
5. Stand in front of the step platform with your feet together. Jump on a hill, spread your legs at shoulder level, squat down, clasp your hands in front of you. Step down from the platform, lowering first one leg and then the other. Do 10 times for each limb.
6. Spread your legs in a plank position. Alternately move your arms to the side 10 times.

You can complete your morning weight loss exercises with 5 minutes of stretching, this will bring your heart rate back up and relax the tense muscles. Working out with music will increase productivity and improve your mood.

Work with dumbbells

You can lose weight and pump up your muscles with dumbbells. The best 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 arms with dumbbells so that they are at shoulder level, and squat.
2. While standing, do side lunges 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, tilt your body a little, bend your knees. Spread your arms with the apparatus to the sides.
5. Standing, bend your arms with dumbbells so that they are at shoulder level. Do push-ups with both arms at the same time.

Before morning exercises, do joint exercises to warm up. Do each weight loss exercise 10-15 times for 2 sets. After your workout, do some stretching.

Cardio exercise

Aerobic exercises or cardio exercises train the heart muscle, speed up blood flow, 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 exercise for weight loss for beginners on a step platform:

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

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

Japanese exercise with a towel

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

1. Roll up a roll from a towel (length - from 40 cm, thickness - from 7 to 10 cm).
2. Lie down on an exercise mat, place a cushion under your lower back (at navel level), holding it with your hands.
3. Spread your legs so that they are at shoulder level. From this position, bring your big toes together, and the distance between your heel and your "toes" is 20 cm in this position.
4. Raise your arms above your head, turn your palms over 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 set time by 10-20 seconds each time.

On the ball

Training with fitball is effective for losing weight; the fat burning process is accelerated, because you need to maintain a balance.

Example of morning exercises on the ball:

1. Do crunches with the ball under your back, straight and oblique.
2. Do a hyperextension - put the ball under your stomach, rest your toes on the floor, clasp your hands behind your head, raise and lower your body (chest).
3. Lie on the floor, put a fitball under your feet and shins, raise your buttocks, settling on the top for a few seconds.
4. The position is the same as the previous exercise - buttocks raised. Roll the ball with your feet, bending and then straightening them.
5. Place a suitable ball under your head and shoulders, let your feet on the floor, extend your arms with light dumbbells to the sides at chest level.
6. Stand in a classic plank position, but put a ball under your feet, pull your knees to your chest, pumping the apparatus.

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

Exercises for those over 50

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

Morning exercises for those over 50:

1. While standing, rotate your arms, then your elbows and shoulders.
2. Rotate your limbs forward and then back.
3. While standing, swing your arms so that one is on top and the other is on the bottom.
4. Tilt your body, put your hands on your knees, turn your legs to the right and then to the left.
5. While standing, lift your leg, rotate at the ankle, knee and hip. Do for the other leg.
6. Swing your legs: back and forth, and then left and right (across).
7. While standing, bend your arms, bring your palms together at chest level, and turn your body to the sides. Straighten your arms as you turn.
8. Do not change your position, put your left hand on your waist, tilt your body to the left, raising your right arm above your head. Spring 2-3 times, trying to go lower, and then return to the starting position.
9. While standing, tilt your body, trying to reach your feet with your hands. Make sure your legs do not bend at the knees.
10. Lunge to the side.
11. While standing, squat against the support.

First, you can repeat each element 4-6 times for 2 rows. Then the number of repetitions can be increased to 12 times.

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

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

Some people who are losing weight believe 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 working out on the couch doesn't produce such an effect. Therefore, to lose weight, it is better to choose more intense workouts.

The best exercise for a break at work

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

Exercises for weight loss in the workplace:

1. Sit upright, draw in your stomach as you exhale, hold for a few seconds. Do about 50 times.
2. While sitting, tilt your body to the sides, placing your hands behind your head, 25 times to each side.
3. Sit on the edge of a chair, rest your hands on it, raise your bent legs, hold the pose for 5 seconds. Do 25 times.
4. Standing, rise on your toes 20 times.
5. Sit down, tilt 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. Do 10-15 times.
6. Squat against the wall 10-15 times.

The exercises can be done at the same time or done in several approaches.

Evening exercises before bed

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

Effective gymnastics 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. Squat for 30 seconds.
3. Get on all fours, swing your right leg up, raise it so that your thigh is parallel to the floor. Swing your arms alternately.
4. Lie down and do push-ups. If it is difficult for you, then lean on your knees.
5. Stand up straight, place your feet shoulder-width apart (feet pointing outwards), and place your hands behind your head. Squat down, then stand up and immediately raise your right arm so that your knee touches the elbow of your right hand. Then lower your leg, squat down, and raise your left leg to touch your left elbow.
6. Lie down, push up, lower yourself on your elbows (plank), and then rise again on your palms and raise your body.
7. Stand straight, spread your legs wide, and extend your arms to the sides. Tilt your body, touching your right leg with your left hand, and return to the starting point. Then touch your right palm with your left foot.
8. Warm up. While standing, raise your right leg, trying to reach your buttock with your foot, help yourself with your hand. Then repeat for the left arm. Stretch the muscles on each side for 30 seconds. Without changing your position, stretch your right arm along your chest, push with your left arm, and pull for 30 seconds. Then repeat for your left hand.

The evening exercise described before bed lasts only 8 minutes.

Conclusion

1. Choose any of the above workout plans to lose weight and get a more athletic and toned body. Do daily exercises.
2. The most persistent ones can take 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 you need to burn more calories than you eat to lose weight.