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

Exercises for weight loss not only speed up fat burning and strengthen muscles, but also fill you with energy for the whole day. Regular training increases the endurance of the muscles, develops the cardiovascular system, improves the mood due to the production of endorphins, and encourages a healthy lifestyle.

In order for morning exercises to lose weight at home to be effective, physical education must be combined with proper nutrition. To make charging enjoyable, you must also choose a suitable complex.

When is the best time to exercise?

There is no single rule when it is better to do exercises 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 education have their advantages and disadvantages.

Benefits of morning exercises:

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

Disadvantages of morning exercises:

• blood density increases (he didn't drink while sleeping, part of the liquid came out when urinating in the morning), circulation is slow, physical exercise speeds it up, and the heart and blood vessels are under a lot of strain;
• after sleep, the lungs are slightly narrowed, the activity of the nervous system decreases due to the lack of oxygen, movement requires greater concentration, so it is worth starting with light exercises.

Before morning exercises, drink 220-440 ml of liquid and start training after 20 minutes. Then the blood becomes more liquid and the load on the cardiovascular system decreases.

Benefits of evening exercise for weight loss:

• it speeds up 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 from exercise.

Disadvantages of evening training:

• exercise can cause sleep disturbances if the load was intense, so you should exercise 2-3 hours before going to bed;
• Appetite increases if the workout 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 the recommendations below:

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 the 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 shoulder, elbow, wrist joints, and knee, ankle, and hip joints. The duration of joint gymnastics is 5-10 minutes.
4. Do not rest more than 60 seconds between exercises to avoid slowing down fat burning.
5. Have breakfast after morning training, the best choice is proteins, for example cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To speed up weight loss, you need to not only exercise, but eat right, sleep at least 7 hours, drink 1. 5 liters of water a day, avoid stress and walk more.

Not everyone knows what exercises to do in the morning to lose weight. This can be cardio training, strengthening exercises (or a combination of these, which is much more effective), complexes focusing on certain areas of the body, training with additional equipment (dumbbells, rubber bands, fitball). People over the age of 50 should exercise according to a special program, the movements should be less dynamic in order to reduce the risk of injury.

An easy option for beginners

If your physical fitness level is low, it is recommended for beginners to start with simple morning exercises:

1. Stand with your feet wider than shoulder-width apart and box. Keep your heels off the floor, your hands in front of you, and perform the exercise at a fast pace.
2. Squat with your feet wide, then rise up onto your toes and extend your arms. When squatting, your back is straight and your knees do not exceed the level of your toes.
3. Lift 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. Lying on your back, raise your pelvis. Lean on your shoulders and legs, lift your bottom, fix it at the top point.
6. Do a "bicycle" by lifting your head and shoulders.

Before doing morning exercises to lose weight at home, do a warm-up: swing your arms, legs, jump. Do each exercise for 30 seconds without rest or at 15-20 second intervals. Repeat 2 sets with a 1-2 minute break. This easy but effective morning workout accelerates weight loss and gives you energy for the whole day.

Complex for losing weight in the abdomen and sides

It's no secret that the stomach and sides are the most problematic areas for women. To improve your figure, you need to supplement the abdominal and side exercises 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.This requires cardio to speed up blood circulation and fat burning, and isolated exercises to stretch the muscles in a certain area. Training should be supplemented with proper nutrition.

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

1. Warm-up: joint gymnastics for 5-10 minutes.
2. Lying on your back, do crunches at a fast pace. The legs are bent, the shoulder blades are raised from the floor.
3. Do not change your position, straighten your legs, raise your head from the floor, put your hands under your head. Raise your limbs without lowering them to the floor (leave a small distance - 15-20 cm).
4. In the same position, raise your straight leg at a right angle, reach your toes with your hands. Stand up, lift 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, get into a side plank (focus 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, spread your legs as far as you can, reach your toes with your hands, bend over to feel the stretch in your muscles.

At first, repeat each element 10 times, gradually increasing the number to 20-25. Do 2 sets.

To make the morning diet more beneficial, increase the number of cardio exercises. To do this, it is enough to walk more, ride a bike, dance, do step-aerobics, visit the swimming pool.

Exercises for legs, thighs and buttocks

Morning exercises for leg weight loss include dynamic cardio and isolated exercises to strengthen the muscles of the buttocks, thighs and legs:

1. Start by jogging in place for 5-10 minutes.
2. Stand up and jump out with your left foot in front and your right foot behind. Make sure that the body is horizontal, transfer the weight to the front limb, the knees do not extend beyond the toes. Repeat 10 times in each direction.
3. Do squats (wide-legged) for thighs and glutes. The back is straight, the heels do not fall off the floor, the knees do not exceed the level of the toes. Repeat 10 times.
4. Stand on all fours and swing your legs. With your knees bent, raise your legs so that your thighs are parallel to the floor (or slightly higher). Repeat for each limb - 10-15 times.
5. Stand in front of the stepped platform, step to the left edge. Step up the hill with your right foot, bring your left foot to the side, bend the knee of your right leg and squat down. For balance, put your palms together in front of you at chest level. Then lower your left leg to the floor. Get off the platform. Do 10 reps on each side.
6. Perform the "Chair" exercise against the wall. Press your back against the support, step back half a step, squat smoothly as if you were sitting on a chair, until your thighs are parallel to the floor. Do 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.

Work with elastic tape

Morning weight loss exercises with an elastic band will help you get rid of extra pounds and make your body stand out. To do this, you need to replace the exercises with the band with cardio.

Breakfast complex with fitness band:

1. While standing, spread your arms with an elastic band above your head. The loop is at the level of the wrist, the limbs are slightly bent, they need to be moved apart, stretching the elastic band. Repeat 10 times.
2. Do the horizontal running exercise. Place the rubber band on the toes, take a lying position, bend your legs one at a time, pulling your knees to your chest. Make sure the rubber doesn't slide, keep your back straight. Do 10 times for each limb.
3. Squat and jump 10 times with a rubber band on your hip.
4. After a 30-60 second break, switch to cardio. Do "Burpees" - from a standing position, go to a lying position, then stand up and jump. Repeat 10 times.
5. Stand with your feet in front of the stepped platform. Jump up a hill, spread your legs at shoulder height, squat down, clasp your hands in front of you. Step off the platform, lowering one leg 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 complete the morning slimming exercises with 5 minutes of stretching, which will restore your heart rate and relax tense muscles. Exercising to music increases productivity and improves mood.

Work with dumbbells

You can lose weight and pump up your muscles with dumbbells. The optimal weight of equipment for weight loss is 2-4 kg. But if you lift more, then increase the load.

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

1. Stand up, bend your arms with dumbbells so that they are at shoulder height, and squat.
2. While standing, perform 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 out to the side with the device.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder height. Push up with both limbs at the same time.

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

Cardio exercise

Aerobic exercises or cardio exercises train the heart muscle, speed up blood flow, metabolic processes and fat burning. These classes not only allow weight loss, but also muscle tone, endurance and stress relief.

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

1. Warm-up - stand in place for 5 minutes.
2. Then do the "Step-touch". 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 it across the floor, flex/extendhis elbow.
3. "Basic step". Climb onto the platform, then place 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, place the other behind your toe. 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 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.

Each weight loss exercise is performed 10-15 times in 2 sets.

Japanese exercise with a towel

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

1. Roll up a roll from a towel (length - 40 cm, thickness - 7-10 cm).
2. Lie down on a fitness mat, place a pillow under your back (at navel level), holding it with your hands.
3. Spread your legs so that they are at shoulder height. From this position, pull your big toes together so that the distance between your heels is 20 cm. This position is called "cone toes".
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 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

Fitball training is effective in losing weight, the fat burning process is accelerated, as you have to maintain balance.

Example of morning exercises on the ball:

1. Do crunches with the ball under your back, straight and oblique.
2. Perform a hyperextension - place the ball under your stomach, with 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 butt and hold it at the top for a few seconds.
4. The situation is the same as in the previous exercise - the buttocks are 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, and stretch your arms out to the sides with light dumbbells at chest level.
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 - for 30-60 seconds.

Exercises for people over 50 years old

It is also possible to lose weight in adulthood, but in this case the appropriate loads must be chosen, as the risk of injury increases.

Morning exercises for over 50:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Alternately rotate your limbs forward and then 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, twist your legs to the right and then to the left.
5. While standing, lift your leg, rotate it at the ankle, knee and hip joint. Repeat on the other leg.
6. Swing your legs: forward and backward, then left and right (transverse).
7. While standing, bend your arms, place your palms together at chest level, and turn your body to the side. Straighten your arms when turning.
8. Do not change your position, place your left hand on your waist, tilt your body to the left, and raise your right limb above your head. Spring 2-3 times, trying to go lower, then return to the starting position.
9. While standing, tilt your body and try 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 to the support.

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. Avoid jumping, heavy sports equipment and sudden movements. It is important to focus on technique, exercise regularly and eat right.

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

Some dieters think they can lose weight in bed in the morning by doing simple exercises. However, this opinion is wrong. To start the fat burning process, you need to move actively and load as many muscle groups as possible. But working out on the couch doesn't give you that effect. Therefore, it is better to choose more intense workouts to lose weight.

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 at work:

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 side and place 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 to 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, hold for 3-5 seconds. Do 10-15 times.
6. Squat against the wall 10-15 times.

The exercises can be performed simultaneously 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 exercises before going to bed to lose weight. The complex should consist of simple but effective exercises.

Effective exercise for weight loss and relaxation before bed:

1. Start by warming up by swinging your arms around and lifting your knees for 30 seconds.
2. Squat for 30 seconds.
3. Stand on all fours, swing your right leg up, raise it so that your thigh is parallel to the floor. Swing your limbs alternately.
4. Take a lying position and do push-ups. If it's hard for you, get down on your knees.
5. Stand up straight with your feet shoulder width apart (feet pointing outwards) and place your hands on the back of your head. Squat 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 down, and raise your left leg to touch your left elbow.
6. Take a lying position, press up, lower yourself onto your elbows (plank), then rise again on your palms and lift your body.
7. Stand up straight, spread your legs and extend your arms out to the sides. Tilt your body, touch your right leg with your left hand and return to the starting position. Then touch your right palm to your left foot.
8. It warms you up. While standing, raise your right leg, try to reach your bottom with your foot, help yourself with your hands. Then repeat on the left limb. Stretch the muscles on each side for 30 seconds. Without changing your position, extend your right hand along your chest, press with your left limb and stretch for 30 seconds. Then repeat with your left hand.

The described evening exercise before going to bed takes only 8 minutes.

Conclusion

1. Choose any of the above workout plans to lose weight and get fitter and toned. Do exercises daily.
2. The most persistent can hold classes both in the morning and in the evening. In addition, an adequate level of physical activity should be maintained throughout the day. Then the weight loss will be noticeable.
3. Eat right. Remember that to lose weight you need to burn more calories than you consume.