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

Exercising to lose weight not only speeds up the fat burning process and strengthens muscles, but also provides you with energy for the whole day. Regular training increases muscle endurance, improves the cardiovascular system, improves mood due to the production of endorphins and encourages 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. To make charging pleasant, it is also necessary to choose a suitable complex.

When is the best time to exercise?

There is no single rule that it is better to exercise for weight loss. This largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. Morning and evening physical training has its pros and cons.

Benefits of morning exercises:

• Provides increased energy and vitality;
• accelerates metabolic processes, accelerates the process of burning fat;
• improves mood.

Disadvantages of morning exercises:

• blood density increases (a person does not drink during sleep, part of the fluid comes out during morning urination), circulation slows down, exercise accelerates it, then the heart and blood vessels are subjected to high load;
• After sleep, the lungs narrow slightly, the activity of the nervous system decreases due to lack of oxygen, exercise requires increased concentration, so it is better to start with light exercises.

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

Advantages of evening physical activity 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:

• If the load is intense, exercise can cause sleep disorders, so you need to exercise 2-3 hours before bedtime;
• If training is very intense or lasts a long time, appetite increases.

If you exercise in the morning and evening, you will lose weight faster.

Morning exercise at home

You can speed up your weight loss if you follow the following recommendations while doing morning exercises at home:

1. Study for 15-30 minutes every day.
2. Drink 1-2 glasses of warm water before training (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 knees, ankle and hip joints. The duration of joint gymnastics is between 5 and 10 minutes.
4. To avoid slowing down the fat burning process, do not take breaks between exercises longer than 60 seconds.
5. Have breakfast after morning exercise, the best choice is proteins such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To accelerate weight loss, it is necessary not only to exercise, but also to eat right, sleep for 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 parts of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over 50 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 level of physical fitness 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 ground, point your hand in front of you, and perform the exercise quickly.
2. Squat down with your legs wide apart and then rise onto your toes by extending your arms overhead. While squatting, your back is straight and your knees do not go beyond toes.
3. Lift the dumbbells (the weight you can lift).
4. Take a step to the left with your arms raised, then move quickly and take a step to the right.
5. Lift your pelvis while lying on your back. Lean on your shoulders and feet, lift your hips, fixing them at the top point.
6. Do "Bicycle" by lifting your head and shoulders.

To lose weight at home, do a warm-up before morning exercises: swing your arms, legs, jump. Do each exercise for 30 seconds, without breaks or in 15-20 second intervals. Repeat 2 sets with 1-2 minute pauses. This easy but effective exercise in the morning will accelerate your weight loss and give you energy for the whole day.

Complex for losing weight in the abdomen and sides

It's no secret that the most problematic areas for women are the abdomen and sides. To correct your figure, you need to supplement 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 fats are burned evenly throughout the body.For this, you need to accelerate blood circulation and fat burning with the help of cardio, while isolated exercises will tighten the muscles in a certain area. Education should be supported by proper nutrition.

An example of morning exercises to lose weight in the stomach and sides:

1. Warm-up: 5-10 minutes of joint gymnastics.
2. Do quick crunches while lying on your back. The legs are bent, the shoulder blades are lifted off the floor.
3. Do not change your position, straighten your legs, lift your head from the floor, put your hands behind your head. Raise your limbs without lowering them to the floor (keep a small distance - from 15 to 20 cm).
4. In the same position, raise your straight legs at a right angle, reach your toes with your hands. Stand up by lifting your head, shoulders, and shoulder blades, and then lie down.
5. Stand on your back, lift your head and shoulder blades and try to reach your opposite knee with your elbow. Move at moderate speed.
6. Lie on your side, stand in a side plank position (weight on one arm and both legs), hold this position for 30 seconds or more. To increase the effectiveness of the exercise, try to reach the elbow of your upper arm to your knee.
7. Relax: sit down, spread your legs as wide as possible, reach your toes with your hands, bend over to feel the tension in your muscles.

Repeat each element 10 times to start and gradually increase the number to 20-25. Perform 2 sets.

To make morning exercises for weight loss more beneficial, increase the amount of cardio training. For this, it is enough to walk more, ride a bike, dance, do step aerobics 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 hips, thighs and legs:

1. Start by running in place for 5 to 10 minutes.
2. Stand up and lunge with your left leg in front and your right leg behind. Make sure the body is straight, transfer the weight to the front limb, the knee should not go beyond the toe. Repeat 10 times in both directions.
3. Do plie squats (wide-legged) for the thighs and buttocks. 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. Lift your leg with your knee bent so that your thigh is parallel to (or slightly higher than) the floor. Repeat for each limb - 10-15 times.
5. Stand in front of the step platform, move towards its 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. Clasp your palms in front of you at chest level for balance. 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 down properly, 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 losing weight in the legs and hips reduces the amount of fat in 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, exercises with a band need to be replaced with cardio.

Morning complex with fitness group:

1. While standing, spread your arms over your head with an elastic band. The loop is at wrist level, the limbs are slightly bent, they need to be spread apart by stretching the elastic band. Repeat 10 times.
2. Do horizontal running exercise. Attach the elastic band to your toes, take a lying position, bend your legs one by one, pull your knees to your chest. Make sure the tire does not slip, keep your back straight. Perform 10 times for each limb.
3. Squat and jump 10 times with an elastic band around your hips.
4. After a 30-60 second break, move on to cardio. Do "burpees" – move from a standing position 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 a hill, spread your legs shoulder-width apart, squat down, clasp your hands in front of you. Get off the platform, lower one leg first, then the other. Repeat 10 times for each limb.
6. Open your legs in plank position. Alternatively, move your limbs sideways 10 times.

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

Work out with dumbbells

You can lose weight and strengthen your muscles by using dumbbells. The optimum weight of equipment for weight loss is between 2 and 4 kg. But if you lift more, increase the load.

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

1. Stand up, bend your arms with the dumbbells at shoulder level and squat down.
2. Do side lunges with weights while standing.
3. Lie down, bend your arms with the dumbbells at chest level. Do push-ups with both hands.
4. Stand up, tilt your body slightly, bend your knees. Open your arms to the sides with the apparatus.
5. While standing, bend your arms with the dumbbells at shoulder height. Make an upward pressure with both limbs at the same time.

Do joint exercises to warm up before morning exercises. Do each weight loss exercise 10-15 times in 2 sets. Do some stretching after your workout.

cardio exercise

Aerobic exercises or cardio exercises exercise the heart muscle, accelerate blood flow, metabolic processes and fat burning. These classes allow you not only to lose weight, but also increase muscle tone, endurance and get rid of stress.

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

1. Warm-up – Stand in place for 5 minutes.
2. Then perform "Step-touch". While standing, lift one leg off the floor, bend it and place it next to the other. Gradually increase the tempo. Then change the exercise slightly; slide across the floor by bending/extending your elbows.
3. "Basic step". Climb onto the platform, then apply your other limb. Lower yourself to the floor, lowering your legs one by one.
4. "Take a step. " Step onto a raised platform with one foot and place the other behind your toe. Return to the ground from the limb behind you.
5. Bald Step. Step onto the platform with one foot, bend your other foot and try to reach your hips.
6. "Vault". Step onto the step platform with your right foot, then move your left foot. Turn 180 degrees and land on the ground at the back of the platform. You can jump down.

All slimming exercises are performed 10-15 times in 2 sets.

Japanese exercise with towel

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

1. Roll up a towel (length - 40 cm, thickness - from 7 to 10 cm).
2. Lie on a fitness mat, place a pillow under your waist (at belly level) and hold it with your hands.
3. Open your legs so that they are at shoulder height. From this position, bring your big toes together so that the distance between your heels is 20 cm. This position is called "clubfoot".
4. Raise your arms above your head, turn your palms to touch the floor, touch the tips of your little fingers with your wrists apart.
5. Lock in this position for 2-5 minutes.

Climb carefully to avoid injury. Gradually increase fixation time by 10-20 seconds each time.

on the ball

Training with fitball is effective in losing weight, since you need to maintain balance, the fat burning process is accelerated.

An example of morning exercises on the ball:

1. Do crunches with the ball under your back, straight and oblique.
2. Perform hyperextension - place the ball under your belly, place 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 hips, fix them at the top for a few seconds.
4. The position is the same as in the previous exercise - hips raised. Roll the ball with your feet, bend it and then straighten it.
5. Place a fitball under your head and shoulders, feet on the floor, arms out to the sides at chest level with light dumbbells.
6. Stand in the classic plank position, but place a ball under your feet, pump the apparatus by pulling your knees to your chest.

Repeat all movements 10-15 times in 2 approaches with a break of 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 over 50s:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Alternately rotate your limbs forward and backward.
3. While standing, swing your arms so that one is above and the other is below.
4. Tilt your body, put your hands on your knees, turn your legs to the right and then to the left.
5. While standing, lift your leg, rotate the ankle, knee and hip joint. Repeat for the other leg.
6. Swing your legs: back and forth, then left and right (transverse).
7. While standing, bend your arms, cup your palms at chest level and turn your body sideways. Straighten your arms as you rotate.
8. Do not change your position, put your left hand on your waist, tilt your body to the left, raise your right limb above your head. Arch 2-3 times, trying to come down, and then return to the starting position.
9. While standing, bend your body and 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 in 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 exercising on the couch or in bed effective?

Some people who lose weight believe that they can lose weight by doing simple exercises in bed in the morning. However, this view is wrong. To start the fat burning process, you need to actively move and load as many muscle groups as possible. However, working on the couch does not produce such an effect. Therefore, it is better to choose more intense workouts to lose weight.

The most suitable exercise for a break at work

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

Exercises to lose weight at work:

1. Sit upright, pull your belly in as you exhale, hold for a few seconds. Repeat about 50 times.
2. While sitting, tilt your body to the sides, put your hands behind your head, 25 times on each side.
3. Sit on the edge of a chair, put 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 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 all at once or in several approaches.

Evening exercises before bed

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

Effective gymnastics for weight loss and relaxation before bedtime:

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, lifting it so your thigh is parallel to the floor. Alternatively, swing your limbs.
4. Get into a lying position and do push-ups. If this is hard for you, get on your knees.
5. Stand upright, place your feet wider than shoulder width apart (feet facing out) and place your hands behind 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. Get into a lying position, push yourself up, lower yourself onto your elbows (plank), then rise back up on your palms and lift your body.
7. Stand straight, spread your legs wide and extend your arms to the sides. Touch your right foot with your left hand, bend your body and return to the starting position. Then touch your left leg with your right palm.
8. Warm up. While standing, lift your right leg, try to reach your hip with your foot, help yourself with your hand. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing your position, extend your right hand towards your chest, press with your left arm and pull for 30 seconds. Then repeat for your left hand.

The evening exercise described before bed takes only 8 minutes.

Solution

1. Choose any of the above exercise plans to lose weight and get a more athletic and fit body. Do daily exercises.
2. The most persistent ones can give lessons in the morning and evening. Additionally, adequate physical activity should be maintained throughout the day. Weight loss will then be noticeable.
3. Eat right. Remember that to lose weight you need to burn more calories than you consume.