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

Exercise for weight loss not only accelerates the fat burning process, strengthens muscles, but also charges 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 to make charging pleasant.

When is the best time to exercise?

There is no single rule when it is best to do exercises to lose weight. This largely depends on biological rhythms: "larks" choose the morning to train, and "night owls" choose the evening. Morning and evening physical education has its 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 is increased (the person did not drink during sleep, part of the liquid came out during morning urination), circulation is slow, exercise accelerates it, so the heart and blood vessels are under a high load ;
• after sleep, the lungs are slightly constricted, the activity of the nervous system is reduced 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 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 to lose weight:

• 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:

• physical exercise can cause sleep disturbance if the load is intense, so you need to exercise 2-3 hours before going to sleep;
• Appetite increases if training is too 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 speed up weight loss if you follow these tips while doing them:

1. Follow the 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 "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 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 exercise, the best choice is proteins, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To accelerate weight loss, you need not only to do exercises, but also to eat well, 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 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 years old need to exercise according to a special program, movements should be less dynamic to reduce the risk of injury.

Easy option for beginners

If your fitness level 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. Keep your heels off the floor, point your hand in front of you and perform the exercise at a fast pace.
2. Squat down with your legs apart, then stand on your toes, stretching your arms straight up. When you squat, your back is straight, your knees do not go beyond the level of your toes.
3. Raise 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 feet, lift your buttocks, fix the highest 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, jump. Perform each exercise for 30 seconds, do it continuously or in 15-20 second intervals. Repeat 2 sets with a 1-2 minute break. This simple but effective workout in the morning will accelerate weight loss and give you energy for the whole day.

Complex for losing weight on the abdomen and hips

It's no secret that the stomach and hips are the most problem areas for women. To correct your figure, you need to supplement exercises for the abdomen and hips with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, since fats are burned evenly throughout the body.To do this, you need to accelerate blood circulation and burn fat with the help of cardio, and isolated exercises will tighten the muscles in a certain area. Training must be integrated with correct nutrition.

An example of morning exercises to lose weight on the stomach and hips:

1. Warm-up: joint gymnastics for 5-10 minutes.
2. Lying on your back, perform crunches at a brisk pace. The legs are bent, the shoulder blades are raised off 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 ground (leave a small distance - 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. Stay 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 on a side plank (emphasis on one arm and both legs), hold for 30 seconds or more. To increase the effectiveness of the exercise, try reaching from the elbow of your arm down to your knee.
7. Cool-down: sit down, spread your legs as wide as possible, reach your toes with your hands, bend over to feel the stretch in your muscles.

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

To make morning exercises more beneficial for weight loss, increase the amount of cardio training. To do this, it is enough to walk more, ride a bicycle, dance, do aerobics and visit the 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 up and do a lunge so your left leg is in front and your right leg is in back. Make sure the body is flat, transfer the weight to the front limb, the knee should not protrude beyond the toe. Repeat in both directions 10 times.
3. Perform plie (wide-legged) squats for your thighs and butt. The back is straight, the heels do not leave the floor, the knees do not go higher than the level of the toes. Repeat 10 times.
4. Swing your legs while standing on all fours. Raise 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 stepped platform, move to the left edge. Step up a hill with your right foot, step your left foot to the side, bend the knee of your right limb and squat down. To maintain balance, place 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. Perform the "Chair" exercise near the wall. Press your back against the support, step back ½ step, gently squat, as if sitting in a chair, until your thighs are parallel to the floor. Perform in 2-3 approaches.

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

Work with an elastic

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 need to alternate band exercises with cardio ones.

Morning complex with fitness band:

1. While standing, spread your arms with a rubber band above your head. The loop is at the level of the wrists, the limbs are slightly bent, they need to be moved away, stretching the elastic. Repeat 10 times.
2. Perform the horizontal running exercise. Put the elastic band on your toes, take a lying position, bend your legs one by one, bringing your knees closer to your chest. Make sure the elastic does not slip, keep your back straight. Perform 10 times for each limb.
3. Squat down and jump with a band at 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 facing the platform with your feet together. Jump up a hill, spread your legs at shoulder height, squat down, clasp your hands in front of you. Get off the platform, lowering first one leg and then the other. Repeat 10 times for each limb.
6. Spread your legs in plank position. Move your limbs sideways alternately 10 times.

You can complement your morning weight loss exercises with 5 minutes of stretching, this will restore your heart rate and relax tight muscles. Exercising with music will increase your 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, it increases the load.

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

1. Stand up, bend your arms with the dumbbells so that they are at shoulder height and squat down.
2. While standing, perform lateral lunges with weights.
3. Lying down, bend your arms with dumbbells so that they are at chest level. Perform push-ups with both hands.
4. Stand up, tilt your body slightly, bend your knees. Spread your arms with the tool at your sides.
5. In a standing position, bend your arms with the dumbbells so that they are at shoulder height. Perform an upward press 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, do some stretching.

Cardio exercise

Aerobic exercises or cardio exercises train the heart muscle, 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 eliminate stress.

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

1. Warm-up: Remain in position for 5 minutes.
2. Then perform 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 slightly: slide along the floor, bending/extending your elbows.
3. "Fundamental step". Step onto the platform, then apply the other limb. Lower yourself to the ground, lowering your legs one at a time.
4. "Take a step forward. "Step onto a raised platform with one foot and place the other on the toe behind. Return to the ground from the limb that is behind you.
5. Kel Passo. Step onto the platform with one leg, bend the other and try to reach your buttocks.
6. "Rebound". Step onto the platform with your right foot, then move your left foot. Return to the ground on the back side of the platform, rotating 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 Japanese technique also helps to 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. Lying on a fitness mat, place a pillow under your lower back (at navel level), holding it with your hands.
3. Spread your legs so they are at shoulder height. From this position, bring your big toes together, with a distance between your heels of 20 cm. This position is called "foot toeing".
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 separated.
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

Fitball training is effective for losing weight; the fat burning process is accelerated as it is necessary to maintain balance.

An example of morning exercises on the ball:

1. Perform crunches with the ball under your back, straight and oblique.
2. Perform hyperextension: place the ball under your stomach, place your toes on the floor, clasp your hands behind your head, raise and lower your body (chest).
3. Lying on the floor, place a fitball under your feet and shins, raise your buttocks, fixing them high for a few seconds.
4. The position is the same as the previous exercise: buttocks raised. Roll the ball with your feet, bending them and then straightening them.
5. Place a fitball under your head and shoulders, place your feet on the floor, spread your arms with light dumbbells at the sides at chest level.
6. Get into a classic plank position, but place a ball under your feet, bring your knees to your chest, pumping the tool.

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

Exercises for the over 50s

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 over 50s:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Alternately rotate your limbs forward and then backward.
3. While standing, move your arms so one is up and the other is down.
4. Tilt your body, place your hands on your knees, rotate your legs to the right and then to the left.
5. While standing, raise your leg, rotate your ankle, knee and hip joint. Repeat for the other leg.
6. Swing your legs: forward and backward, then left and right (transverse).
7. While standing, bend your arms, bring your palms together at chest level and turn your body sideways. Straighten your arms when you turn.
8. Do not change 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. I 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 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 well.

Is it effective to exercise on the couch or in bed?

Some people who are losing weight believe 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 training on the couch doesn't have this effect. Therefore, to lose weight, it is better to choose more intense workouts.

Optimal exercise for a break at work

Even those who spend the whole day at work can lose weight. There is a whole complex that allows you to train major muscle groups and accelerate fat burning.

Exercises to lose weight at work:

1. Sit upright, contract your stomach as you exhale, hold the position for a few seconds. Repeat about 50 times.
2. While sitting, lean your body sideways, 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, stand on your toes 20 times.
5. Sit down, tilt your body, move your hands back with small dumbbells or water bottles 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 performed simultaneously or in different approaches.

Evening exercises before going to bed

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

Effective gymnastics for losing weight and relaxing before going to 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. Get on all fours, lift your right leg, lift it so that the thigh is parallel to the floor. Swing your limbs alternately.
4. Take a lying position and do push-ups. If this is difficult for you, lean on your knees.
5. Stand up straight, place your feet wider than shoulder width apart (feet facing outward), and place your hands on the back of your head. Squat down, then stand up and immediately lift your right limb so that your knee touches the elbow of your right hand. Then lower your leg, squat down, and lift your left leg to touch your left elbow.
6. Take a lying position, push yourself up, lower yourself onto your elbows (plank), then rise up onto your palms and lift your body.
7. Stand up straight, spread your legs and extend 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 left leg with the palm of your right hand.
8. Heating. While standing, raise your right leg, trying to reach the buttock with your foot, using your hand. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing position, extend your right hand 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 one of the training plans above 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 evening. Furthermore, it is necessary to maintain an adequate level of physical activity throughout the day. Then the weight loss will be noticeable.
3. Eat well. Don't forget that to lose weight you need to burn more calories than you consume.