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

Overweight woman doing exercises to lose weight at home

Exercising for weight loss not only speeds up the process of fat burning, strengthens muscles, but also gives you energy for the whole day. Regular training increases muscle endurance, develops the cardiovascular system, endorphinsDue to its production, the mood improves and the person is motivated to live a healthy lifestyle.

To make morning exercises for weight loss at home effective, physical education must be combined with proper nutrition. It is also necessary to select a suitable complex to make charging enjoyable.

When is the Best Time to Exercise?

There is no single rule as to when it is better to exercise for weight loss. It largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. Let's do it. Morning and evening physical education have their own advantages and disadvantages.

Benefits of morning exercise:

  • Promotes energy and strength;
  • Accelerates metabolic processes, accelerates the fat burning process;
  • Improves mood.

Disadvantages of morning exercise:

  • Blood density increases (the person did not drink alcohol during sleep, some of the liquid came out during morning urination), circulation is slow, exercise speeds it up, then the heart and blood vessels are subjected to high load;
  • After sleeping, the lungs shrink a bit, due to lack of oxygen the activation of the nervous system decreases, exercise requires more concentration, so it is better to start with light exercise.

Before morning exercise, you need 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 reduce.

Benefits of evening physical activity for weight loss:

  • Speeds up metabolism, food is digested faster, but it is important to remember that dinner should be light;
  • Fat burns during sleep, because muscles need energy to recover after exercise.
Salad with chicken and vegetables is a great option for a light dinner after a workout.

Disadvantages of evening training:

  • Exercise can cause sleep disorders if the load was intense, so you need to exercise 2-3 hours before bedtime;
  • Hunger increases if the workout is too intense or long.

If you exercise in the morning and evening, your weight will reduce rapidly.

exercise at home in the morning

Morning exercises at home will speed up weight loss if you follow these recommendations when doing it:

  1. Do classes daily for 15-30 minutes.
  2. Before training, drink 1-2 glasses of warm water (you can add honey and/or lemon juice to it). This is a useful habit that starts metabolic processes and helps to "wake up" the body.
  3. Be sure to warm up before morning exercises: lateral bends 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 breaks of more than 60 seconds between exercises so that the fat burning process does not slow down.
  5. Have breakfast after exercise in the morning, the best option is protein, such as cottage cheese, complex carbohydrates - oatmeal, fiber - vegetables.

For fast weight loss, you not only need to exercise, but also eat right, sleep for at least 7 hours, drink 1. 5 liters of water daily, avoid stress and walk more.

Not everyone knows what kind of exercises should be done in the morning to lose weight. This can be cardio training, strength exercises (or their combination, which is much more effective), complexes focused on certain areas of the body, additional equipment (dumbbells, elasticBands, fitball). People over 50 years of age need to exercise according to a special program, activities should be less dynamic to reduce the risk of injury.

Exercise is useful for absolutely all people, including those who are not overweight.

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 placed in the box. Keep your heels flat on the floor, hold your hands in front of you and perform the exercise at a fast pace.
  2. Sit with your legs extended, and then rise on your toes while stretching your arms up. While sitting, your back is straight, your knees do not go beyond the level of your toes.
  3. Pick up dumbbells (the weight is the most you can lift).
  4. Take a step to the left while raising your arms, then quickly take a step to the right while moving forward.
  5. While lying on your back, lift your pelvis. Lean on your shoulders and legs, lift your buttocks, stabilizing at the top point.
  6. Ride a "bicycle" with your head and shoulders lifted.

Before doing morning exercises for weight loss at home, do a warm-up: swing your arms, legs, jump. Do each exercise for 30 seconds, doing them without pause or at intervals of 15-20 seconds. 1-2Repeat 2 sets with minute rest. This easy yet effective morning workout will accelerate weight loss and keep you energetic for the whole day.

Complex for losing weight on the stomach and sides

It's no secret that the abdomen and arms are the most problematic areas for women. To correct your figure, you need to complement abdominal and arm exercises with cardio exercises.

Cardio training on the treadmill will help you lose weight on your stomach and arms

It is important to remember that it is impossible to lose weight in one place, because fat burns evenly throughout the body.To do this, you need to accelerate blood circulation and fat burning with the help of cardio, and different exercises will tighten the muscles in a certain area. Training should also be accompanied by proper nutrition.

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

  1. Warm-up: joint gymnastics for 5-10 minutes.
  2. Perform crunches at a fast pace while lying on your back. Legs are bent, shoulder blades are lifted off the floor.
  3. Do not change your position, straighten your legs, lift your head off the floor, put your hands behind your head. Lift your limbs without dropping them to the floor (leave a little distance - from 15 to 20 cm).
  4. In the same position, raise your straight legs at a right angle, reaching for your toes with your hands. Lift your head, shoulders and shoulder blades up and then lie down.
  5. Lie on your back, lift your head and shoulder blades and try to reach your opposite knee with your elbow. Walk at a moderate pace.
  6. Turn on your side, standing in a side plank (emphasizing one arm and both legs), holding the position for 30 seconds or more. To increase the effectiveness of the exercise, reach the elbow of your upper arm toward your knee. Try.
  7. Cool down: Sit down, spread your legs as far as possible, reach your hands to your toes, bend over to feel the stretch in your muscles.

To start, repeat each element 10 times, gradually increasing the number to 20-25. Do 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 bike, dance, do 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 different exercises to strengthen the muscles of the buttocks, thighs and legs:

  1. Start by jogging in one place for 5 to 10 minutes.
  2. Stand up and bend so that your left foot is in front and your right foot is behind. Make sure the body is level, transfer the weight to the front limb, the knee should not extend beyond the toe. Repeat 10 times in both directions.
  3. Do plié squats (wide-legged) for the thighs and buttocks. The back is straight, the heels do not come above the floor, the knees do not go beyond the level of the toes. Repeat 10 times.
  4. Standing on all fours, rotate your legs. Lift your leg by bending it at the knee so that your thigh is parallel to (or slightly above) the floor. Repeat for each leg - 10-15 times.
  5. Stand in front of the step platform, go to its left edge. Step onto a hill with your right foot, step your left foot to the side, bend the knee of your right limb and sit down. For balance, Bring the palms in front of you at chest level. Then plant your left foot on the floor. Get off the stage. Do 10 repetitions on each side.
  6. Perform the "chair" exercise near the wall. Press your back to the support, step back half a step, sit comfortably, as if sitting on a chair, until your thighs are parallel to the floor. Perform in 2-3 approaches. Do it.

This morning exercise to lose weight in 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 elastic bands will help you get rid of extra pounds and make your body more prominent. To do this, exercises with bands need to alternate with cardio.

A set of exercises for morning exercises using fitness bands

Morning complex with fitness bands:

  1. While standing, stretch your arms with an elastic band above your head. The loop is at the level of the wrists, the limbs are slightly bent, they need to be separated by pulling the elastic band. Repeat 10 times.
  2. Do horizontal running exercise. Put elastic bands on your toes, take a lying position, bend your legs one by one, pull your knees to your chest. Make sure the elastic does not slip, keep your back straight. EachPerform 10 times for organ.
  3. Squat and jump with the elastic band at your hips 10 times.
  4. After a 30-60 second break, move on to cardio. Do "burpees" - from a standing position, move to a lying position, then jump to standing. Repeat 10 times.
  5. Stand in front of a stepped platform with your feet together. Jump onto a hill, spread your legs at shoulder level, sit down, hold your hands in front of you. Lower one foot and then the other foot off the platform. Descend. Repeat 10 times for each limb.
  6. Spread your legs in plank position. Alternately move your limbs side to side 10 times.

You can complement your morning weight loss exercise with 5 minutes of stretching, this will restore your heart rate and relax tense muscles. Working out to music will increase productivity and improve your mood.

work with dumbbells

You can lose weight and pump your muscles by using dumbbells. The optimal weight of the equipment for weight loss is from 2 to 4 kg. But if you lift more then increase the load.

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

  1. Stand, bend your arms with dumbbells so they are at shoulder level, and squat.
  2. While standing, do side lunges with weights.
  3. Lie down, bend your arms with dumbbells so that they are at chest level. Do press ups with both hands.
  4. Stand, tilt your body slightly, bend your knees. Extend your arms to the sides with the equipment.
  5. In the standing position, bend your arms with dumbbells so that they are at shoulder level. Press upward with both limbs at the same time.

Do compound exercises to warm up before morning exercise. Perform each weight-bearing exercise 10-15 times for 2 sets. Do some stretching after the workout.

cardio exercise

Aerobic exercise or cardio exercise trains the heart muscle, accelerates blood flow, metabolic processes and fat burning. These classes allow you not only to lose weight, but also to increase muscle tone, stamina and relieve stress. Gives.

Morning cardio exercises for weight loss for beginners on step platform:

  1. Warm up – Sit in the same position for 5 minutes.
  2. Then execute the "step-touch" element. While standing, lift one leg off the floor, bend and place it next to the other. Gradually increase the speed. Then change the exercise a little - on the floor while bending/extending your elbowsSlide.
  3. "Basic Steps". Climb onto the platform, then plant the other limb. Lower yourself to the floor, bringing your feet down one by one.
  4. "Come forward. " Step onto the elevated platform with one foot and plant the other back on your toe. Return to the floor with your rear limb.
  5. Kale phase. Step onto the platform with one foot, bend the other and try to reach your buttocks with it.
  6. "Jump". Step onto the step platform with your right foot, then step forward 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 in 2 sets of 10-15 times.

Japanese towel exercises

A popular technique from Japan also helps you lose weight. Japanese towel exercise technique:

  1. Roll a roll from a towel (length - from 40 cm, thickness - from 7 to 10 cm).
  2. Lie on a fitness mat, place a cushion under your lower back (at navel level), hold it with your hands.
  3. Spread your legs so that they are at shoulder level. From this position, bring your big toes together, leaving a distance of 20 cm between your heels. This condition is called "club-toe foot. "
  4. Raise your arms above your head, turn your palms so they touch the floor, touching the tips of your little fingers so your wrists remain 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 fitball is effective for losing weight; The fat burning process is accelerated, because you need to maintain balance.

An example of morning exercises on the ball:

  1. Perform crunches with a ball straight and obliquely under your back.
  2. Perform hyperextension - place the ball under your stomach, rest your toes on the floor, clasp your hands behind your head, lift and lower your body (chest).
  3. Lie on the floor, place a fitball under your feet and shins, lift your buttocks, hold steady at the top for a few seconds.
  4. The position is the same as in the previous exercise - the buttocks are raised. Kick the ball with your feet, twist and then straighten.
  5. Place a fitball under your head and shoulders, rest your feet on the floor, extend your arms with light dumbbells at chest level.
  6. Stand in the classic plank position, but place a ball under your feet, pull your knees toward your chest, pumping the equipment.

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

Exercise for those over 50

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

Group classes are an excellent option for women over 50.

Morning exercises for those over 50:

  1. While standing, rotate your hands, then your elbows and shoulders.
  2. Alternately move your limbs forward and then backward.
  3. While standing, rotate your arms so that one is up and the other is down.
  4. Bend your body, place your hands on your knees, turn your legs to the right and then to the left.
  5. While standing, lift your leg, rotating it at the ankle, knee and hip joint. Repeat for the other leg.
  6. Rotate your legs: forward and backward, and then left and right (transverse).
  7. While standing, bend your arms, bring your palms together at chest level and turn your body to the side. Straighten your arms as you bend.
  8. Do not change your position, place your left hand on your waist, tilt your body to the left, lift your right limb above your head. Spring 2-3 times, try to go down and then return to the starting position.
  9. While standing, bend your body, try to reach your feet with your hands. Make sure that your legs do not bend at the knees.
  10. Lean to the side.
  11. While standing, sit in front of some 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 include low-impact exercises. You should avoid jumping, heavy sports equipment and sudden movements. Pay attention to technique, train regularly and correctFood is important.

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

Some people looking to 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 fat burning process, you need to actively train as many muscle groups as possible. But working out while sitting on the couch does not have such an effect. Therefore, it is better to choose more intense workouts to lose weight.

Best exercises for breaks at work

Even people who spend the whole 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 Workplace:

  1. Sit straight, exhale and pull your stomach in, hold for a few seconds. Repeat about 50 times.
  2. While sitting, tilt your body to the side, 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 on your toes 20 times.
  5. Sit down, bend your body, reach your hands back with small dumbbells or water bottles so that they are parallel to the floor, hold still for 3-5 seconds. Perform 10-15 times.
  6. Sit facing the wall 10-15 times.

Exercises can be done all at once or in multiple ways.

evening exercise before bed

If you do not have time or desire to exercise during the day, you can do exercises for weight loss in the evening before going to bed. The complex should include simple but effective exercises.

Effective gymnastics for weight loss and relaxation before 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, lift your right leg, lifting it so that your thigh is parallel to the floor. Alternate swinging your limbs.
  4. Take a lying position and do push-ups. If this is difficult for you, then bend down on your knees.
  5. Stand straight, with your feet wider than shoulder-width apart (feet turned out), and place your hands behind your head. Sit down, then stand up and immediately lift your right limb so that your knee is directly behind yourTouch the elbow of your right hand. Then lower your leg, sit down and raise your left leg and touch your left elbow.
  6. Take a lying position, bend over, lower yourself on your elbows (plank), and then rise again on your palms and lift your body up.
  7. Stand 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 right palm to your left foot. Do it.
  8. Warm up. While standing, lift your right leg up, trying to reach your buttock with your foot, helping yourself with your hand. Then repeat for the left limb. 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 limb and stretch for 30 seconds. Then repeat for your left arm.

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. Exercise daily.
  2. The most insistent people can conduct classes 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.