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

Exercise for weight loss not only accelerates the process of burning fat, strengthens muscles, but also charges you with 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 necessary to choose a suitable complex to make charging pleasant.

When is the best time to exercise?

There is no single rule when it is best to exercise for weight loss. It mainly depends on biological rhythms: "larks" choose the morning for exercise, and "night owls" choose the evening. Morning and evening physical education have their pros and cons.

Benefits of morning exercise:

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

Disadvantages of morning exercises:

• blood density increases (the person did not drink during sleep, part of the liquid came out during urination in the morning), circulation is slow, exercise accelerates it, then the heart and blood vessels are subjected to a heavy load;
• after sleep, the lungs narrow a little, the activity of the nervous system decreases due to the lack of oxygen, exercises require more concentration, so it is better to start with light exercises.

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

Advantages of physical activity in the evening for weight loss:

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

Disadvantages of evening training:

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

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

Morning exercises at home

Morning exercises at home will accelerate 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 to "wake up".
3. Be sure to warm up before morning exercises: lateral bending of the body, rotation of the shoulders, elbows, wrist joints, as well as knee, ankle and hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
4. Do not rest between exercises for more than 60 seconds so that the fat burning process does not slow down.
5. Eat breakfast after training in the morning, the best solution is protein, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To accelerate weight loss, you should not only exercise, but also 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 exercises 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 focused on certain areas of the body, training with additional equipment (barbells, elastic bands, fitball). People over 50 should exercise according to a special program, the movements should be less dynamic to reduce the risk of injury.

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 box. Keep your heels off the floor, reach your hand in front of you and perform the exercise at a fast pace.
2. Sit with your feet wide apart, and then rise onto your toes, extending your arms overhead. When you sit, your back is straight, your knees do not go beyond the level of your toes.
3. Lift dumbbells (the weight is what you can lift).
4. Take a step to the left, raising your arms, then take 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, fix on the upper point.
6. Do a "Bicycle" by lifting your head and shoulders.

Before morning exercises for weight loss at home, do a warm-up: swing your arms, legs, dance. Do each exercise for 30 seconds, do it continuously or in 15-20 second intervals. Repeat 2 sets with a break of 1-2 minutes. This easy but effective exercise in the morning will speed up weight loss and give you energy for the whole day.

Complex for weight loss in 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 should complement the 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 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 should be supplemented with 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. Lying on your back, perform crunches at a fast pace. The legs are bent, the shoulder blades rise 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 - 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, lifting 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, 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 to reach the elbow of the upper arm to the knee.
7. Cool down: sit down, stretch your legs as far as possible, reach your toes with your hands, bend over to feel the stretch in your muscles.

To start, 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 exercises. To do this, it is enough to walk more, ride a bike, dance, do gymnastics and visit the pool.

Exercises for 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 by jogging in place for 5 to 10 minutes.
2. Stand up and jump so that the left leg is forward and the right leg is behind. Make sure the body is level, transfer the weight to the front limb, the knee should not go beyond the toe. Repeat in both directions 10 times.
3. Perform squats (with feet wide) 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. Repeat 10 times.
4. Move your legs while standing on all fours. Raise your leg with the knee bent so that your 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 into a hill with your right foot, take your left leg to the side, bend the knee of your right leg and sit down. For balance, bring your palms together in front of you at chest level. Then lower your left leg to the floor. Exit the platform. Perform 10 repetitions on each side.
6. Do the "Chair" exercise next to the wall. Press your back against the support, take ½ a step back, sit smoothly, as if you were sitting in a chair, until your thighs are parallel to the floor. Perform in 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 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, group exercises should be alternated with cardio.

Breakfast complex with a fitness group:

1. While standing, stretch your arms with an elastic band above your head. The loop is at the level of the joints, the limbs are slightly bent, they should be moved away, 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, pulling your knees to your chest. Make sure the elastic does not slip, keep your back straight. Perform 10 times for each limb.
3. Stretch and jump with an elastic band around your hips 10 times.
4. After a 30-60 second rest, 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 on a hill, stretch your legs at shoulder level, sit down, clasp your hands in front of you. Step off the platform, lowering one foot first and then the other. Repeat 10 times for each limb.
6. Spread your legs in a plank position. Alternately move your limbs to the side 10 times.

You can finish your weight loss exercises in the morning with 5 minutes of stretching, this will reset your heart rate and relax tense muscles. Working with music will increase productivity and improve your mood.

Work with dumbbells

You can lose weight and pump up muscles using dumbbells. The optimal weight of weight loss equipment 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 sit down.
2. While standing, do lateral lunges with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Press with both hands.
4. Stand up, tilt your body slightly, bend your knees. Spread your arms with the device at your sides.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder level. Do a push up with both limbs at the same time.

Before exercising in the morning, do joint exercises to warm up. Perform 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 muscles, 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 get rid of stress.

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

1. Heat - set 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 change the exercise a little - slide along the floor, bending/extending the elbows.
3. "Basic step". Climb the platform, then apply the other limb. Lower yourself to the floor, lowering your legs one at a time.
4. "Step-up. "Step onto a raised platform with one foot and place the other on your toe back. 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. "Dance". Step onto the landing with your right foot, then swing your left foot. Return to the floor on the back side of the platform, turning 180 degrees. You can jump down.

All exercises for weight loss 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 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 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, bring your big toes together, with the distance between your heels 20 cm. This position is called "big toe foot".
4. Raise your arms above your head, turn your palms so they touch the floor, touch the tips of your little fingers so your knuckles are far 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

Exercise with a fitball is effective for weight loss; the process of burning fat is accelerated, since you need to maintain balance.

An example of morning exercises on the ball:

1. Perform crunches with the ball under the back, straight and oblique.
2. Perform 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 legs and feet, raise your buttocks, fixing it above for a few seconds.
4. The position is the same as in the previous exercise - hips raised. Roll the ball with your legs, bending and then straightening them.
5. Place a fitball under your head and shoulders, rest your feet on the floor, stretch 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 machine.

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

Exercises for those over 50

You can lose weight even in adulthood, 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 hands, then your elbows and shoulders.
2. Alternately swing your limbs forward and then backward.
3. While standing, swing your arms so that one is up and the other is down.
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. Repeat for the other leg.
6. Move your legs: back and forth, and then left and right (transverse).
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 come back.
8. Do not change your position, put your left hand on your waist, tilt your body to the left, raising your right limb 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 don't bend at the knees.
10. Stay on the side.
11. While standing, sit against the support.

At first, each element can be repeated 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, 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 process of burning fat, you need to move actively and load as many muscle groups as possible. But working on the sofa does not give such an effect. Therefore, to lose weight, it is better to choose more intense exercises.

The 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 work out 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, tilt your body to the sides, 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 on your toes 20 times.
5. Sit down, tilt the body, move the hands with small dumbbells or water bottles so that they are parallel to the floor, fix for 3-5 seconds. Perform 10-15 times.
6. Sit on the wall 10-15 times.

The exercises can be performed immediately or in several ways.

Evening exercises before bed

If you don't have time or desire to exercise during the day, you can do exercises in the evening 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 circles and lift your knees for 30 seconds.
2. Squat for 30 seconds.
3. Get on all fours, move your right leg up, lift it so that your thigh is parallel to the floor. Alternately swing your limbs.
4. Take a lying position and do push-ups. If it is difficult for you, then lean 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. Sit down, then stand up and immediately raise your right leg so that your knee touches the elbow of your right hand. Then lower your leg, squat and lift your left leg to touch your left elbow.
6. Take a lying position, push up, sit on your elbows (plank), and then rise again on your palms and lift your body.
7. Stand straight, spread your legs wide and stretch your arms to the sides. Bend the body, touching the right leg with the left hand and return to the starting position. Then touch your right palm to your left foot.
8. Warm up. While standing, lift the right leg, trying to reach the rear 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 your position, stretch your right hand along your chest, press with your left limb and pull for 30 seconds. Then repeat for your left hand.

The prescribed exercise in the evening before going to 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 exercises every day.
2. The most persistent can hold lessons in the morning and in the 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 properly. Remember that to lose weight you need to burn more calories than you consume.