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

Exercising for weight loss not only speeds up the fat burning process, strengthens your muscles, but also energizes you for the whole day. Regular training increases muscle endurance, develops the cardiovascular system, improves mood due to the production of endorphins and stimulates a person to live a healthy lifestyle.

In order for morning exercises for weight loss at home to be effective, you must combine physical activity with proper nutrition. It is also necessary to choose the appropriate complexity to make the loading enjoyable.

When is the best time to exercise?

There is no single rule when it is better to do exercises for weight loss. This largely depends on biological rhythms: "larks" choose the morning for training and "night owls" choose the evening. Morning and evening sports lessons have their advantages and disadvantages.

Benefits of morning exercise:

• gives an increase in energy and power;
• accelerates metabolic processes, accelerates fat burning;
• improves mood.

Disadvantages of morning exercises:

• blood density increases (the man did not drink during sleep, some of the liquid came out during morning urination), blood circulation is slow, movement accelerates it, then the heart and blood vessels are under a lot of stress;
• after sleep, the lungs narrow a bit, 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 exercising. Then the blood becomes more fluid and the load on the cardiovascular system is reduced.

Benefits of evening exercise 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 as muscles need energy to recover from exercise.

Disadvantages of evening training:

• exercise can cause sleep disturbances if the stress was high, so you need to exercise 2-3 hours before bed;
• Appetite increases if the exercise 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 workouts at home will speed up your weight loss if you follow these tips while doing it:

1. Take a class every day for 15-30 minutes.
2. Before exercise, 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 bends of the body, rotation of the shoulders, elbows, wrist joints, as well as knees, ankles and hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
4. Do not take a break between exercises for more than 60 seconds so that the fat burning process does not slow down.
5. Have breakfast after morning exercises, the best choice is protein, such as cottage cheese, complex carbohydrates - oatmeal, 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. This can be aerobic training, strength training (or a combination of them, which is much more effective), complexes focusing on certain areas of the body, training with additional equipment (weights, stretching, fitball). People over 50 need to exercise according to a special program, movements should be less dynamic to reduce the risk of injury.

An easy option for beginners

If your level of 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 box. Keeping your heels off the floor, straighten your hand in front of you and perform the exercise at high speed.
2. Kneel with your feet wide apart, then rise up on your toes and stretch your arms up. When you sit, your back is straight, your knees do not go past your toes.
3. Lift weights (the weight is what you can lift).
4. Take a step to the left, raise your arms, then take a step to the right and move quickly.
5. Lift your pelvis while lying on your back. Lean on your shoulders and legs, lift your buttocks, fix yourself at the top point.
6. Make a "bicycle" by lifting your head and shoulders.

For 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 with 15-20 second intervals. Repeat 2 sets with a 1-2 minute break. This easy but effective morning workout will speed up your weight loss and give you energy throughout the day.

The complex to lose weight on the stomach and sides

It's no secret that the stomach and sides are women's problems. To correct your figure, you need to add exercises for the abdomen and sides with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, as fat is 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.

Examples 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 high speed. The legs are bent, the shoulder blades lifted from the floor.
3. Do not change position, straighten your legs, lift your head off the floor, put your hands under your head. Raise your limbs without lowering them to the floor (keep a small distance - from 15 to 20 cm).
4. In the same position, lift your straight legs at a right angle and reach your toes with your hands. Stand up, lift your head, shoulders and shoulder blades, then lie down.
5. Lie 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 onto your side, get into a side plank (focus on one arm and both legs), hold for 30 seconds or more. To increase the effectiveness of the exercise, try to bring 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 over to feel the stretch in your muscles.

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

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

Exercises for legs, thighs 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 lunge with your left foot in front and your right foot behind. Make sure the body is horizontal, shift the weight to the front limb, the knee should not stick out beyond the toe. Repeat in both directions 10 times.
3. Perform squats (wide legs) for thighs and buttocks. The back is straight, the heels do not leave the floor, the knees do not go beyond the toes. Repeat 10 times.
4. Rotate your legs while standing on all fours. Lift 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 staircase, go to its left edge. Step up to a height with the right leg, take the left leg to the side, bend the knee of the right limb and lean down. For balance, bring your palms together in front of you at chest level. Then lower your left foot to the floor. Get off the platform. Do 10 repetitions on each side.
6. Do the "Chair" exercise close to the wall. Press your back against the support, step back ½ step, lean gently, as if you were on a chair, until your thighs are parallel to the floor. Perform in 2-3 procedures.

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

Work with elastic

Morning exercises for weight loss with stretching will help you get rid of extra pounds and make your body more prominent. To do this, you need to alternate exercises with the cardio band.

Morning complex with fitness band:

1. While standing, stretch your arms overhead. The loop is at the level of the wrists, the limbs are slightly bent, they need to move apart, stretch the elastic. Repeat 10 times.
2. Do the horizontal running exercise. Put the stretcher on your toes, take a lying position, bend your legs one by one, pull your knees to your chest. Make sure the elastic does not slip, keep your back straight. Perform 10 times for each limb.
3. Skip and jump with hip extension 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 with your feet together. Jump up to a height, spread your legs at shoulder height, bend down, take your hands in front of you. Step down from the platform, lowering one leg first and then the other. Repeat 10 times for each limb.
6. Spread your legs in a plank position. Move the limbs alternately to the side 10 times.

You can complete your weight loss exercises in the morning with a 5-minute stretch, this will restore your heart rate and relax tense muscles. Exercising to music will increase your productivity and improve your mood.

Work with weights

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, 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 height and kneel.
2. While standing, do side lunges with dumbbells.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Do pressups with both hands.
4. Stand up, lean your body slightly, bend your knees. Spread the arms with the device to the sides.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder height. Push up with both limbs at the same time.

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

Cardio exercises

Endurance exercises or cardio 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 relieve stress.

Morning Cardio Workout for Weight Loss Beginner Level:

1. Warm up - step into 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 speed. Then change the exercise slightly - slide along the floor, bending/extending the elbows.
3. "Basic step". Climb onto the platform, then use the other limb. Lower yourself to the floor, lowering your feet one at a time.
4. "Stand up. "Step onto a raised platform with one foot and place the other on the toe behind. Return to the floor from the limb behind you.
5. Kel Step. Step onto the platform with one leg, bend the other and try to reach your butt with it.
6. "Hop". Step onto the platform with your right foot, then move your left foot. Return to the floor on the back of the platform, turn 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 performing 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 on an exercise mat, place a pillow under your lower back (at navel level), hold it with your hands.
3. Spread your legs so that they are at shoulder height. From this position, bring the big toes together and the distance between the heels is 20 cm. This position is called "club feet".
4. Raise your arms above your head, turn your palms so they touch the floor, touch the tips of your little fingers so your wrists are apart.
5. Lock in this position for 2-5 minutes.

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

On the ball

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

Examples of morning exercises on the ball:

1. Perform crunches with the ball under your back, straight and oblique.
2. Perform a hyperextension - put the ball under your stomach, rest your toes on the floor, take your hands behind your head, raise and lower your body (chest).
3. Lie on the floor, place a fat ball under your feet and shins, lift your butt, hold on top for a few seconds.
4. The position is the same as in the previous exercise - the butt is raised. Roll the ball with your legs, bend and then straighten them.
5. Place a fitness ball under your head and shoulders, rest your feet on the floor, spread your arms with light dumbbells to the sides at chest height.
6. Stand in a classic plank position, but put a ball under your feet, pull your knees up to your chest, pump the machine.

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

Exercises for those over 50 years old

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

Morning exercises for those over 50 years old:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Alternately rotate your limbs forward and then back.
3. While standing, swing your arms so that one is at the top and the other is at the bottom.
4. Lean 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, rotating your ankle, knee and hip joint. Repeat for the other leg.
6. Swing your legs: back and forth, and then left and right (crosswise).
7. While standing, bend your arms, bring your palms together at chest level and turn your body to the sides. Extend your arms as you turn.
8. Do not change position, put your left hand on your waist, lean your body to the left, raise your right limb over your head. Spring 2-3 times, try to go lower, and then return to the starting position.
9. When standing, lean your body and try to reach your feet with your hands. Make sure your legs don't bend at the knees.
10. Step aside.
11. While standing, lean back against the support.

At first you can repeat each part 4-6 times for 2 sets. Then the number of repetitions can be increased 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 are losing weight believe that they can lose weight by doing simple exercises in bed in the morning. However, this view is wrong. To start the fat burning process, you need to 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 a more intense workout.

Optimal exercise for rest at work

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

Exercises to lose weight at work:

1. Sit up straight, pull your stomach in as you exhale, hold for a few seconds. Repeat about 50 times.
2. While sitting, tilt your body to the sides, put your hands behind your head, 25 times for each side.
3. Sit on the edge of the chair, rest your hands on it, lift bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. Standing, rise on toes 20 times.
5. Sit down, lean your body, bring your hands with small weights or water bottles back so that they are parallel to the floor, hold for 3-5 seconds. Perform 10-15 times.
6. Lie on a wall 10-15 times.

The exercises can be done at once or in several ways.

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 consist of simple but effective exercises.

Effective exercises 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. Standing on all fours, swing your right leg up, lifting it so that your thigh is parallel to the floor. Alternate swinging your limbs.
4. Lie down and do push-ups. If that's hard for you, get down on your knees.
5. Stand up straight, place your feet wider than shoulder-width apart (feet pointing outwards) and place your hands behind your head. Lie down, then stand up and immediately raise your right limb so that the knee touches the elbow of the right hand. Then lower your leg, lean down and lift your left leg to touch your left elbow.
6. Take a supine position, push up, lower yourself to your elbows (plank) and then rise back onto your palms and lift your body.
7. Stand straight, spread your legs wide and stretch your arms to your sides. Lean your body, touch your right leg with your left hand and return to the starting position. Then touch your right palm to your left foot.
8. Heating. While standing, lift your right leg, try to reach your butt 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 position, stretch the right hand along the chest, press it with the left limb and pull for 30 seconds. Then repeat for your left hand.

The evening exercise described before bed takes only 8 minutes.

Conclusion

1. Choose any of the above workout plans to lose weight and get a more athletic and toned body. Do exercises daily.
2. The most persistent can hold classes in the mornings and evenings. In addition, it is necessary to maintain a reasonable level of physical activity during 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.