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 training increases muscular endurance, develops the cardiovascular system, improves mood due to the production of endorphins and stimulates the individual to lead a healthy lifestyle.

For morning exercises to lose weight at home to be effective, physical education must be combined with proper nutrition. It is also necessary to choose a suitable assembly to make charging enjoyable.

When is the best time to exercise?

There is no single rule when it is best to do exercises for weight loss. This largely depends on the biological rhythms: the "turtles" choose the morning for training, and the "night owls" choose the evening. Morning and evening physical education have their pros and cons.

Benefits of morning exercises:

• gives a boost of energy and vigor.
• 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 the morning urination), circulation is slow, exercise accelerates it, then the heart and blood vessels are subject to a high load.
• after sleep, the lungs are slightly narrowed, 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 become more fluid 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, as muscles need energy to recover after exercise.

Disadvantages of evening training:

• Exercise can cause sleep disturbances if the load was intense, so you need to exercise 2-3 hours before bedtime.
• Appetite increases if the workout was very 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 accelerate weight loss if you follow these recommendations while doing it:

1. Do lessons 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, wrist joints, as well as knee, ankle and hip joints. The duration of the joint exercise is from 5 to 10 minutes.
4. Do not rest more than 60 seconds between exercises so as not to slow down the fat burning process.
5. Breakfast after morning exercise, the best choice is proteins, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To speed up weight loss, you not only need to do exercises, 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 exercise they should 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 (dumbbells, 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 choice for beginners

If your fitness level is low, then 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, aim your arm in front of you and perform the exercise at a fast pace.
2. Squat with your legs apart, then rise up on your tiptoes, stretching your arms overhead. When you squat, your back is straight, your knees do not go past 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. Lift your pelvis while lying on your back. Lean on your shoulders and legs, lift your buttocks, fix it 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: move your arms, legs, jump. Perform each exercise for 30 seconds, do them without a break or in 15-20 second intervals. Repeat 2 sets with a 1-2 minute break. This easy but effective morning workout will accelerate 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 ribs are the most problematic areas for women. To correct your figure, you need to supplement exercises for the abdomen and ribs with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, as 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 individual exercises will tighten the muscles in a certain area. Training must be complemented with proper nutrition.

An example of morning exercises for weight loss in the stomach and sides:

1. Warm-up: Exercise on the joints for 5-10 minutes.
2. Lie on your back, perform crunches at a fast pace. The legs are bent, the shoulder blades are raised from the floor.
3. Do not change position, straighten your legs, lift your head off 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 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 the opposite knee with your elbow. Move at a moderate pace.
6. Roll to the 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 arm to your 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 your muscles.

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

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, do aerobics and visit the pool.

Exercises for legs, thighs and buttocks

Morning exercises for losing weight on your legs include dynamic cardio, as well as individual 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 so that your left foot is in front and your right foot is behind. Make sure the body is flat, transfer the weight to the front end, the knee should not protrude past the toe. Repeat in both directions 10 times.
3. Perform plie squats (with feet wide) for the thighs and glutes. 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. 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 end - 10-15 times.
5. Stand in front of the step platform, move to the left edge of it. Step into a hill with your right foot, take 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 height. Then lower your left leg to the floor. Get off the platform. Perform 10 repetitions on each side.
6. Do the "Chair" exercise close to the wall. Press your back into the support, take ½ step back, squat smoothly, as if sitting in 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 throughout the body, strengthens and tightens the muscles of the lower limbs.

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 visible. To do this, exercises with the complex should be alternated with cardio.

Breakfast complex with gym:

1. When standing, stretch your arms with an elastic band above your head. The loop is at the level of the wrists, the ends are slightly bent, they must be removed, stretching the elastic band. Repeat 10 times.
2. Do the horizontal running exercise. Put the rubber band on your toes, take a lying position, bend your legs one by one, pulling your knees to your chest. Make sure the band doesn't slip, keep your back straight. Perform 10 times for each limb.
3. Squat and jump with an elastic band on your hips 10 times.
4. After a 30-60 second break, move on 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 platform with your feet together. Jump up a hill, spread your legs at shoulder height, squat, clasp your hands in front of you. Step off the platform, lowering one foot first and then the other. Repeat 10 times for each end.
6. Spread your legs in a plank position. Alternately move your limbs to the side 10 times.

You can complete your morning weight loss exercises 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 strengthen your muscles using dumbbells. The optimal 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 scheme:

1. Stand up, bend your arms with dumbbells to shoulder height and squat.
2. When standing, do side lunges with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest height. Press up with both hands.
4. Stand up, tilt your body slightly, bend your knees. Extend your arms with the device at your sides.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder height. Apply upward pressure with both ends at the same time.

Before the morning exercises, do joint exercises for 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 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 – get into position for 5 minutes.
2. Then run the "Step-touch" item. 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 along the floor, bending/extending your elbows.
3. "Basic step". Get on the platform and then apply the other end. 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 back toe. Return to the floor from the end behind you.
5. Kel Step. Step onto the platform with one leg, bend the other and try to reach your buttocks with it.
6. "Leap". Step onto 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 towel exercise

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

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 back (at the level of the navel), holding it with your hands.
3. Open your legs so that they are at shoulder height. From this position, bring your big toes together, with the distance between your heels 20cm. This position is called "feet with legs".
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 open.
5. Lock in this position for 2-5 minutes.

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

On the ball

Fitball training is effective for weight loss; the fat burning process is accelerated, as you need to maintain balance.

An example of morning ball exercises:

1. Perform crunches with the ball under your back, straight and oblique.
2. Perform hyperextension - place the ball under your stomach, touch your toes to 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, raise your buttocks, fixing above for a few seconds.
4. The position is the same as the previous exercise - buttocks raised. Roll the ball with your legs, bending and then straightening them.
5. Place a fitball under your head and shoulders, put your feet on the floor, stretch your arms with light dumbbells to the sides at chest height.
6. Stand in a classic plank position, but place a ball under your feet, pull your knees to your chest, pumping the device.

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

Exercises for people 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 people over 50:

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

Initially, you can repeat each item 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 lose weight believe that they can lose weight by doing simple exercises in bed in the morning. However, this view is incorrect. To start the fat burning process, you need to move actively and load as many muscle groups as possible. But exercising on the sofa does not give such a result. Therefore, to lose weight, it is better to choose more intense workouts.

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 exercise 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 sideways, placing your hands behind your head, 25 times for 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 up on your tiptoes 20 times.
5. Sit, tilt your body, move your hands with small dumbbells or water bottles back so that they are parallel to the floor, fix them for 3-5 seconds. Perform 10-15 times.
6. Do wall squats 10-15 times.

The exercises can be done simultaneously or with 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 consist of simple but effective exercises.

Effective exercise for weight loss and relaxation before bed:

1. Start with a warm-up: waving your arms in circles and lifting 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, rest on your knees.
5. Stand tall, place your feet shoulder-width apart (feet out) and place your hands behind your head. Squat down, then stand up and immediately raise your right leg so that your knee touches the elbow of your right hand. Next, lower your leg, squat down, and raise your left leg to touch the left elbow.
6. Take a lying position, push up, lower yourself on your elbows (plank), then rise again on your palms and lift your body.
7. Stand straight, spread your legs wide and extend your arms to the sides. Lean your body, touching your right leg with your left hand and return to the starting position. Then touch your right palm to your left foot.
8. Warming up. While standing, lift your right leg, trying to reach your buttock with your leg, help yourself with your hand. Then repeat for the left end. Stretch the muscles on each side for 30 seconds. Without changing your position, stretch your right arm along your chest, press it with your left end and pull for 30 seconds. Then repeat for your left hand.

The described evening exercise before bed takes only 8 minutes.

conclusion

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