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 fills 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 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 so that filling is comfortable.

When is the best time to exercise?

There is no single rule when it is better to do weight loss exercises. It largely depends on biological rhythms: "seams" choose the morning for training, and "night owls" choose the evening. Morning and evening physical culture have their advantages and disadvantages.

Benefits of morning exercise:

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

Disadvantages of morning exercise:

• the density of the blood is increased (the person did not drink during sleep, part of the liquid came out during the morning urination), the circulation is slow, exercise accelerates it, then the heart and blood vessels are subject to a heavy load;
• after sleep, the lungs are slightly narrowed, the activity of the nervous system is reduced due to lack of oxygen, exercise requires greater concentration, so it is better to start with light exercises.

Before the morning exercise, it is necessary to 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.

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 recover after exercise.

Disadvantages of evening training:

• exercise can cause sleep disturbance if the load was intense, so you need to 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 while doing them:

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 the morning exercises: lateral bending of the body, rotation of the shoulders, elbows, wrists, as well as knees, ankles and hips. 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 morning exercise, the best choice is proteins, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To speed up weight loss, you need not only to do exercises, 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 type of exercise to do in the morning to lose weight. These can be cardio training, strength exercises (or their combination, which is much more effective), complexes aimed at certain parts of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over the age of 50 should exercise according to a special program, movements should be less dynamic in order to reduce the risk of injuries.

A simple option 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 shoulder-width apart and box. Keep your heels off the floor, point your arm in front of you and perform the exercise at a fast pace.
2. Squat with your legs wide apart, then rise up on your toes, stretching your arms up. When squatting, your back is straight, your knees do not exceed the level of your toes.
3. Pick up 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 your shoulders and feet, lift your buttocks, fixate on the upper point.
6. Do a "Bike" lifting your head and shoulders.

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

Complex for weight loss on the stomach and hips

It's no secret that the stomach and hips are the most problematic areas for women. In order to correct your figure, you should supplement your abdominal and hip exercises with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, because 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 training, and isolated exercises will tighten the muscles in a certain area. Training must be supplemented with proper nutrition.

An example of morning exercises for losing weight on the stomach and hips:

1. Warm-up: joint gymnastics for 5-10 minutes.
2. Lying on your back, perform sit-ups at a fast pace. Legs are bent, shoulder blades lifted 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 your 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 hands to your toes. Stand up, lifting 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 a moderate pace.
6. Turn onto your side, get into a side plank (emphasis on one arm and both legs), hold 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 for your toes with your hands, bend down 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 exercises for weight loss more useful, increase the amount of cardio training. To do this, it is enough to walk more, ride a bike, dance, step aerobics and visit the pool.

Exercises for legs, thighs and buttocks

Morning exercises for slimming 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 with your left foot forward and your right foot behind. Make sure the body is straight, transfer the weight to the front limb, the knee should not stick out over the toe. Repeat in both directions 10 times.
3. Perform plie squats (wide legs) for the thighs and butt. The back is straight, the heels do not come off 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 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 stair platform, move to its left edge. Step onto the hill with your right foot, pull your left leg to the side, bend the knee of your right leg and squat. 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. Perform 10 repetitions on each side.
6. Do the "Chair" exercise near the wall. Press your back against the support, step back ½ step, squat smoothly, as if sitting on a chair, until your thighs are parallel to the floor. Perform in 2-3 approaches.

This morning exercise for losing weight in the legs and buttocks reduces the amount of fat in the whole 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, you should alternate the band exercises with cardio.

Morning complex with fitness band:

1. While standing, extend your arms with the elastic band above your head. The loop is at the level of the wrist, the limbs are slightly bent, it is necessary to separate them, stretching the elastic band. Repeat 10 times.
2. Do the horizontal running exercise. Put an elastic band on your toes, take a lying position, bend your legs one by one, bringing your knees to your chest. Make sure the rubber band doesn't slip, keep your back straight. Perform 10 times for each limb.
3. Squat and jump with the elastic band on your hips 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 platform with your feet together. Jump up the hill, spread your legs at shoulder level, squat down, bring your hands together in front of you. Lower yourself from the platform, lowering first one leg 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 end your morning exercises for weight loss with 5 minutes of stretching, it will restore your heart rate and relax tense muscles. Exercising with music will increase productivity and improve your mood.

Work with dumbbells

You can lose weight and pump up your muscles with dumbbells. The optimal weight of slimming 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 squat.
2. While standing, do lunges with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Do a grip with both hands.
4. Stand up, lean your body slightly, bend your knees. Spread your arms with the device to the side.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder height. Press up with both limbs at the same time.

Before your morning exercise, do warm-up exercises for your joints. Perform each weight loss exercise 10-15 times in 2 sets. After training, do some stretching.

Cardio exercises

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 relieve stress.

Morning weight loss cardio exercise 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. Gradually increase the pace. Then change the exercise a bit - slide on the floor, bending/extending your elbows.
3. "Basic Step". Get on the platform, then use the other limb. Lower yourself to the floor, lowering your legs one at a time.
4. "Step-up. "Step onto the raised platform with one foot and place the other foot on the toe behind your 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.
6. "Bounce". Step onto the step platform with your right foot, then step with 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 series.

Japanese towel exercise

A popular technique from Japan also helps you lose weight. The technique of performing Japanese exercises with a towel:

1. Wrap a towel roll (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 your navel), holding it with your hands.
3. Spread your legs so that they are at shoulder level. From this position, bring the big toes together, keeping the distance between the heels 20 cm. This position is called "club feet".
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 wrists 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 losing weight, the process of burning fat is accelerated, because you have to maintain balance.

An example of a morning exercise on the ball:

1. Perform sit-ups with the ball under your back, straight and oblique.
2. Perform hyperextension - place the ball under your stomach, rest your toes on the floor, join your hands behind your head, raise and lower your body (chest).
3. Lie on the floor, put the fitball under your feet and lower legs, raise your buttocks, fixing on the top for a few seconds.
4. The position is the same as in the previous exercise - buttock raised. Roll the ball with your legs, bending them and then straightening them.
5. Place the fitball under your head and shoulders, rest your feet on the floor, spread your arms with light dumbbells to the side at chest level.
6. Stand in the classic plank position, but put the ball under your feet, pull your knees to your chest, pumping the machine.

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

Exercises for people over 50 years old

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

Morning exercises for people over 50 years old:

1. While standing, rotate your arms, then elbows and shoulders.
2. Alternately rotate the limbs forward and then back.
3. While standing, swing your arms so that one is up and the other is down.
4. Lean your body, put your hands on your knees, turn your legs to the right, then to the left.
5. While standing, lift your leg, rotate at the ankle, knee and hip joints. Repeat for the other leg.
6. Swing your legs: back and forth, then left and right (crosswise).
7. While standing, bend your arms, bring your palms together at chest level and turn your body to the side. Straighten your arms when turning.
8. Do not change the position, put the left hand on the waist, tilt the body to the left, raising the right limb above the head. Spring 2-3 times, trying to lower yourself, then return to the starting position.
9. While standing, lean your body, trying to reach your feet with your hands. Make sure your legs don't bend at the knees.
10. Jump to the side.
11. While standing, squat against the support.

In the beginning, 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 should consist of low-impact exercises. Jumping, heavy sports equipment and sudden movements should be avoided. It is important to focus on technique, train regularly and eat properly.

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, you need to move actively and load as many muscle groups as possible. But exercising on the couch doesn't have that effect. Therefore, it is better to choose more intense training for weight loss.

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.

Weight loss exercises in the workplace:

1. Sit up straight, pull your stomach in as you exhale, hold for a few seconds. Repeat about 50 times.
2. While sitting, lean your body to the side, put your hands behind your head, 25 times for each side.
3. Sit on the edge of the chair, rest your hands on it, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. Standing, raise yourself up 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. Perform 10-15 times.
6. Squat against the wall 10-15 times.

Exercises can be done at once or in several approaches.

Evening exercises before bed

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

Effective gymnastics for weight loss and relaxation before going to 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, lift it so your thigh is parallel to the floor. Swing your limbs alternately.
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 shoulder-width apart (feet facing outwards) and place your hands on the back of your head. Squat, then stand up and immediately raise your right limb so that your knee touches your right elbow. Then lower your leg, squat, and lift your left leg to touch your left elbow.
6. Take a lying position, push yourself, lower yourself on your elbows (plank), then rise again on your palms and raise your body.
7. Stand up straight, spread your legs wide and stretch your arms out to the sides. Lean your body, touching your right foot with your left hand and return to the starting position. Then touch the left leg with the right palm.
8. Warming up. While standing, raise your right leg, trying 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 the position, stretch your right arm along your chest, press it with your left limb and pull for 30 seconds. Then repeat for the left hand.

The described evening exercise 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 ones can teach 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 right. Don't forget that to lose weight you have to burn more calories than you take in.