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 muscles, but also provides 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 for weight loss at home to be effective, physical education must be combined with proper nutrition. It is also important to choose a suitable complex to make charging enjoyable.

When is the best time to exercise?

There are no definite rules about when is the best time to exercise to lose weight. This largely depends on biological rhythms: "larks" choose morning for exercise, and "night owls" choose evening. Morning and afternoon physical education have their respective advantages and disadvantages.

Benefits of morning exercise:

• provides a boost of energy and enthusiasm;
• accelerates metabolic processes, accelerates fat burning processes;
• improve mood.

Disadvantages of morning exercise:

• blood density increases (people do not drink during sleep, some of the fluid comes out during morning urination), circulation is slow, exercise speeds it up, then the heart and blood vessels are exposed to high loads;
• after sleep, the lungs narrow slightly, the activity of the nervous system decreases due to lack of oxygen, exercise requires more concentration, so it is best to start with light exercise.

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

Benefits of evening physical activity for weight loss:

• speeds up 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 recover after exercise.

Disadvantages of evening training:

• exercise can cause sleep disturbances if the load is heavy, so it is necessary to exercise 2-3 hours before bed;
• Appetite increases if the exercise is too intense or long.

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

Morning exercise at home

Morning exercise at home will speed up weight loss if you follow these recommendations when 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 beneficial habit that starts metabolic processes and helps the body "wake up".
3. Be sure to warm up before morning exercises: bend your body to the side, rotate your shoulders, elbows, wrist joints, as well as knee, ankle and hip joints. The duration of joint exercises is 5 to 10 minutes.
4. Don't pause between exercises for more than 60 seconds so that the fat burning process doesn't slow down.
5. Breakfast after morning exercise, the best choice is protein, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

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

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

Easy choice 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 square. Keep your heels off the floor, point your hands forward, and perform the exercise at a fast pace.
2. Squat with your legs wide apart, then lift your toes, stretching your arms up. When squatting, keep your back straight, knees do not extend beyond your toes.
3. Lift the dumbbells (that's the weight you can lift).
4. Take one step to the left, raise your arms, then take one step to the right, move quickly.
5. Raise your pelvis while lying on your back. Leaning on the shoulders and legs, lift the buttocks, fixation at the top point.
6. Do a "Bike" 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 it without a break or at 15-20 second intervals. Repeat 2 sets with a break of 1-2 minutes. This easy but effective morning workout will speed up weight loss and give you energy throughout the day.

Complex for losing weight on the stomach and sides

It's no secret that the stomach and sides are the most problematic areas for women. To improve your figure, you need to complement exercises for the abdomen and sides with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, because 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 tone the muscles in certain areas. Training must be supplemented with proper nutrition.

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

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

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

To make morning exercises for weight loss more beneficial, increase the amount of cardio training. To do this, just walk more, cycle, dance, do aerobics and visit the swimming pool.

Exercises for legs, thighs and buttocks

Morning exercises for losing 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 and lunge so that your left foot is in front and your right foot is behind you. Make sure the body is flat, transfer the weight to the front legs, the knees should not protrude beyond the toes. Repeat in both directions 10 times.
3. Do plie squats (wide legged) for your thighs and buttocks. Back straight, heels do not leave the floor, knees do not exceed the toes. Repeat 10 times.
4. Swing your legs while standing on all fours. Raise your legs with your knees bent so that your thighs are parallel to the floor (or slightly higher). Repeat for each limb - 10-15 times.
5. Stand in front of the ladder platform, move to its left edge. Step up the hill with your right foot, move your left foot to the side, bend your right limb at the knee, and squat. For balance, bring your palms together in front of you at chest level. Then lower your left leg to the floor. Exit the platform. Do 10 repetitions on each side.
6. Do the "Chair" exercise near a wall. Press your back against the support, take ½ step back, squat smoothly, as if sitting on a chair, until your thighs are parallel to the floor. Do it in 2-3 approaches.

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

Work with rubber bands

Morning exercises for weight loss with an elastic band will help you get rid of excess weight and make your body more prominent. To do this, exercises with the band need to be alternated with cardio.

Morning complex with fitness band:

1. While standing, extend your arms with the elastic band above your head. The loop is at wrist level, the limbs are slightly bent, they must be moved apart, stretching the elastic band. Repeat 10 times.
2. Do horizontal running exercises. 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 the elastic does not slip, keep your back straight. Do 10 times for each limb.
3. Squat and jump with the elastic band on your hips 10 times.
4. After 30-60 seconds of rest, move on to cardio. Do "Burpees" - from a standing position, go to a lying position, then stand up and jump. Repeat 10 times.
5. Stand in front of the stair platform with your feet together. Jump up the hill, spread your legs at shoulder height, squat, clasp your hands in front of you. Step off the platform, lowering one leg first, then the other. Repeat 10 times for each limb.
6. Extend your legs in a plank position. Move your limbs to the sides alternately 10 times.

You can complete your morning weight loss workout with 5 minutes of stretching, this will restore your heart rate and relax tense muscles. Exercising to music will increase productivity and improve your mood.

Work with dumbbells

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

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

1. Standing, bend your arms with dumbbells to shoulder level, and squat.
2. While standing, do side lunges with weights.
3. Lying down, bend your arms with dumbbells to chest level. Do press ups with both hands.
4. Stand up, tilt your body slightly, bend your knees. Extend your arms with equipment to the sides.
5. In a standing position, bend your arms with dumbbells to shoulder level. Apply upward pressure with both limbs at the same time.

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

Cardio exercise

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

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

1. Warm up – step 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 leg. Increase speed gradually. Then change the exercise a little - slide along the floor, bend/extend your elbows.
3. "Basic steps". Climb onto the platform, then attach the other limb. Lower yourself to the floor, lowering your legs one by one.
4. "Up. " Step onto the raised platform with one foot and place the other foot behind you. Return to the floor from the limb that is behind you.
5. Step Ex. Step onto the platform with one leg, bend the other leg, and try to reach your buttocks with it.
6. "Soar". Step onto the stepping platform with your right foot, then move your left foot. Return to the floor on the back side 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

This popular technique from Japan also helps you lose weight. Technique for performing Japanese gymnastics with a towel:

1. Roll a roll out of 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 navel level), hold it with your hands.
3. Extend your legs to shoulder height. From this position, bring your big toes together with a distance of 20 cm between your heels. This position is called "club-toed feet".
4. Raise your hands above your head, turn your palms so they touch the floor, touch the tips of your little fingers until your wrists are apart.
5. Lock 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

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

Example of morning exercises with a ball:

1. Do crunches with the ball under your back, straight and at an angle.
2. Perform hyperextension - place 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, place a fitball under your feet and shins, lift your buttocks, fixate at the top for a few seconds.
4. The position is the same as in the previous exercise - buttocks raised. Roll the ball with your feet, bending it and then straightening it.
5. Place a fitball under your head and shoulders, rest your feet on the floor, spread your arms with light dumbbells to the sides at chest level.
6. Stand in the classic plank position, but place the ball under your feet, pull your knees to your chest, while pumping the apparatus.

Repeat all movements 10-15 times in 2 sets with rest - from 30 to 60 seconds.

Exercise 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:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Rotate your limbs forward and backward alternately.
3. While standing, swing your arms so that one hand is above and one is below.
4. Tilt your body, place your hands on your knees, turn your legs to the right and then to the left.
5. While standing, lift your legs, rotating them at the ankle, knee and hip joints. Repeat for the other leg.
6. Swing your legs: back and forth, then left and right (across).
7. While standing, bend your arms, bring your palms together at chest level, and turn your body to the side. Straighten your arms while twisting.
8. Do not change position, put your left hand on your waist, tilt your body to the left, raise your right limb above your head. Spring 2-3 times, try to lower it, then return to the starting position.
9. While standing, tilt your body, try to reach your feet with your hands. Make sure your legs are not bent at the knees.
10. Lunge to the side.
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 to 12 times.

Morning exercises for weight loss for women over 50 years should consist of low-impact exercises. It's best to avoid jumping, heavy exercise equipment, and sudden movements. It's 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 exercising on the couch doesn't have that effect. Therefore, to lose weight, it is better to choose more intense workouts.

Optimal exercise for breaks at work

Even those who spend all day at work can lose weight. There are whole complexes that allow you to train the main muscle groups and accelerate fat burning.

Exercises for losing weight at work:

1. Sit up straight, draw in your stomach as you exhale, hold for a few seconds. Repeat about 50 times.
2. While sitting, tilt your body to the side, placing your hands behind your head, 25 times on 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. Repeat 25 times.
4. Standing, rise 20 times.
5. Sit, tilt your body, move your hands with small dumbbells or water bottles back until they are parallel to the floor, fixate for 3-5 seconds. Do it 10-15 times.
6. Squat against the wall 10-15 times.

Exercises can be done all at once or done in several approaches.

Exercise at night before bed

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

Effective gymnastics for weight loss and relaxation before bed:

1. Start with a warm-up: swing your arms in a circle and raise your knees for 30 seconds.
2. Squat for 30 seconds.
3. On all fours, swing your right leg up, lifting it until your thigh is parallel to the floor. Swing your limbs alternately.
4. Get into a lying position and do push-ups. If it's difficult for you, then lean on your knees.
5. Stand straight, place your feet wider than shoulder-width apart (feet pointing outward), and place your hands behind your head. Squat, then stand up and immediately raise your right limb until your knee touches your right elbow. Then lower your legs, squat, and lift your left leg until it touches your left elbow.
6. Take a lying position, push up, lower your body to your elbows (plank), then rise again with your palms up and raise your body.
7. Stand straight, spread your legs wide, and spread your arms to the sides. Tilt your body, touch your right foot with your left hand, and return to the starting position. Then touch your right palm to your left foot.
8. Warmup. While standing, raise your right leg, try to reach your buttocks with your foot, helping yourself with your hands. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing position, extend your right arm along your chest, press with your left limb, and pull for 30 seconds. Then repeat for your left hand.

The described evening exercise before bed lasts only 8 minutes.

Conclusion

1. Choose one of the workout plans above to lose weight and get a more athletic, toned body. Do exercises every day.
2. The most persistent can hold classes in the morning and evening. In addition, it is necessary to maintain a sufficient level of physical activity throughout the day. Then weight loss will be visible.
3. Eat right. Don't forget that to lose weight you need to burn more calories than you consume.