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

Exercising to lose weight not only accelerates the fat burning process and strengthens muscles, but also provides you with energy all day. Regular exercise increases muscle endurance, develops the cardiovascular system, improves mood thanks to the production of endorphins and stimulates a person to lead a healthy lifestyle.

For morning exercises to lose weight at home to be effective, exercise must be combined with a reasonable diet. It is also necessary to choose a suitable complex so that charging becomes enjoyable.

When is the best time to exercise?

There's no single rule when it comes to which exercise is better for weight loss. This largely depends on biorhythms: "nightingales" choose morning for training, and "night owls" choose evening. Morning and evening physical education both have pros and cons.

Benefits of morning exercise:

• brings a boost of energy and vitality;
• accelerate metabolism, accelerate fat burning;
• Improve mood.

Disadvantages of morning exercise:

• blood density increases (people who do not drink alcohol sleep, a little liquid flows out during morning urination), circulation slows, exercise accelerates, then the heart and blood vessels are subjected to high loads;
• After sleep, the lungs narrow slightly, the activity of the nervous system decreases due to lack of oxygen, exercise requires greater concentration, so it is better to start with light exercises.

Before morning exercise, 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.

Advantages of evening physical activity to lose weight:

• speeds up metabolism, food is digested faster, but it is important to remember that dinner should be light;
• Fat is burned during sleep because muscles need energy to recover after exercise.

Disadvantages of practicing at night:

• Exercise can cause sleep disorders if the exercise intensity is high, so you need to exercise 2-3 hours before going to bed;
• Appetite increases if exercise is too intense or prolonged.

You will lose weight faster if you exercise in the morning and evening.

Exercise in the morning at home

Morning exercises at home will accelerate weight loss if you follow these recommendations when performing them:

1. Do classes every day for 15-30 minutes.
2. Before exercising, drink 1-2 glasses of warm water (you can add honey and/or lemon juice). This is a useful habit that starts the metabolism and helps the body "awake".
3. Remember to warm up before morning exercise: bend the body to the side, rotate the shoulder, elbow, wrist joints, as well as the knee, ankle and hip joints. General exercise time is 5 to 10 minutes.
4. Do not rest between exercises for more than 60 seconds so that the fat burning process does not slow down.
5. For breakfast after morning exercise, the best option is protein, such as cheese, complex carbohydrates - porridge, fiber - vegetables.

To accelerate the weight loss process, you not only need to exercise but also eat moderately, sleep at least 7 hours, drink 1. 5 liters of water a day, avoid stress and walk more.

Not everyone knows how to exercise in the morning to lose weight. These can be cardiovascular exercises, strength exercises (or a combination of them, which is much more effective), complex exercises focusing on certain areas of the body, training with equipmentsupplements (dumbbells, elastic bands, handball). People over 50 years old need to exercise according to a special program and should limit movement to reduce the risk of injury.

Easy option for beginners

If your fitness level is low, then you should start with simple morning exercises for beginners:

1. Stand with your feet wider than shoulder-width apart and shoulder-width apart. Keep your heels off the floor, point your arms forward and perform the exercise at a fast pace.
2. Squat down, spread your legs wide, then stand on tiptoes and stretch your arms up. When squatting, your back is straight, your knees do not exceed the level of your toes.
3. Lift weights (weight is how much weight you can lift).
4. Take a step left, raise your arms, then take a step right, moving quickly.
5. Raise your pelvis while lying on your back. Leaning on your shoulders and legs, lift your butt up, fixing it at the top point.
6. Perform a "Bicycle" movement by lifting your head and shoulders.

Before exercising in the morning to lose weight at home, warm up: swing your arms and legs, jump. Perform each exercise for 30 seconds, without resting or at 15-20 second intervals. Repeat 2 sets with a 1-2 minute pause. This easy but effective morning exercise will help you lose weight faster and energize you for the whole day.

Complex for weight loss in the abdomen and sides

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

It is important to remember that it is impossible to lose weight in one place because fat is burned evenly throughout the body.To do this, you need to speed up blood circulation and burn fat with the help of cardio, and separate exercises will tone the muscles in a certain area. Exercise must be supplemented with proper nutrition.

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

1. Warm up: general exercise for 5-10 minutes.
2. Lie on your back and do crunches at a fast pace. Legs bent, shoulder blades lifted off the floor.
3. Without changing your position, straighten your legs, lift your head off the floor, and place your hands under your neck. Raise your limbs without lowering them to the floor (leave a small gap - from 15 to 20 cm).
4. In the same position, lift your legs straight up at a right angle, using your hands to reach your toes. Stand up, lift your head, shoulders and shoulder blades and lie down.
5. Lie on your back, lift your head and shoulder blades, and try to touch your elbow to the opposite knee. Move at a moderate speed.
6. Roll to one side, stand in a side plank position (emphasizing one arm and both legs), and hold the position for 30 seconds or more. To increase the effectiveness of the exercise, try to let the elbow of your upper arm reach your knee.
7. Cool down: sit down, spread your legs as far apart as possible, touch your toes with your hands, bend down to feel the stretch in your muscles.

To start, repeat each element 10 times, gradually increasing the number to 20-25. Perform 2 rounds.

To make morning weight loss exercises more beneficial, increase the duration of your cardio workout. To do this, just walk more, cycle, dance, do aerobics and visit the pool.

Exercises for legs, thighs and buttocks

Morning exercises to lose weight in the legs include dynamic cardiovascular exercises, as well as separate 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 your body is balanced, put your weight on your front limbs, and your knees should not protrude past your toes. Repeat in both directions 10 times.
3. Do plie (wide-legged) squats for the thighs and buttocks. The back is straight, the heels do not touch the floor, the knees do not exceed the level of the toes. Repeat 10 times.
4. Rotate your legs while standing on all fours. Raise your legs with your knees bent so your thighs are parallel to the floor (or slightly higher). Repeat for each limb - 10-15 times.
5. Standing in front of the steps, move to the left edge of the steps. Step up the hill with your right leg, bring your left leg out to the side, bend the knee of your right limb and squat down. To maintain balance, bring your palms together in front of you at chest level. Then lower your left leg to the floor. Please leave the platform. Do 10 repetitions on each side.
6. Perform the "Chair" exercise near the wall. Press your back against the rack, step back ½ step, squat gently as if sitting in a chair until your thighs are parallel to the floor. Follow 2-3 approaches.

This morning weight loss exercise for legs and buttocks helps reduce fat throughout the body, strengthens and tones the muscles in the lower limbs.

Work with an elastic band

Morning weight loss exercises with elastic bands will help you get rid of excess weight and make your body more prominent. To do this, exercises with bands need to be interspersed with cardiovascular exercise.

Morning complex with fitness band:

1. While standing, spread your arms with an elastic band above your head. Loop the band at wrist level, limbs slightly bent, need to separate, stretch the elastic band. Repeat 10 times.
2. Do horizontal running exercises. Put an elastic band on your toes, get into a lying position, bend your legs one at a time, pull your knees towards your chest. Make sure the elastic band does not slip and keep your back straight. Do 10 reps for each limb.
3. Squat and jump with the elastic band at your hips 10 times.
4. After resting for 30-60 seconds, switch to cardio. Do "Burpees" - from a standing position to a lying position, then stand up and jump. Repeat 10 times.
5. Stand in front of the step with your feet together. Jump up the hill, spread your legs shoulder-width apart, squat down, clasp your hands in front of you. Step off the platform, lowering one foot then the other. Repeat 10 times for each limb.
6. Spread your legs wide in a plank position. Alternately move your limbs to the side 10 times.

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

Work with dumbbells

You can lose weight and strengthen your muscles by using weights. The optimal weight of the weight loss device is from 2 to 4 kg. But if you lift more, the load will increase.

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

1. Stand up, bend your arms with the dumbbells to shoulder height and squat.
2. While standing, perform lunges with dumbbells.
3. Lie down, bend your arms with the dumbbells at chest level. Perform an upward press with both hands.
4. Stand up, lean a little, bend your knees. Spread your arms with the apparatus out to the sides.
5. In a standing position, bend your arms with the dumbbells so they are at shoulder level. Perform an upward press with both limbs at the same time.

Before exercising in the morning, do warm-up exercises for your joints. Perform each weight loss exercise 10-15 times in 2 sets. After your workout, do some stretching.

Cardiovascular exercises

Aerobic exercises or cardiovascular exercises train the heart muscle, speed up blood circulation, metabolism 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 exercises for weight loss for beginners on the platform:

1. Warm up – walk in place for 5 minutes.
2. Then execute the "Step-touch" element. While standing, lift one leg off the floor, bend it, and place it next to the other leg. Gradually increase speed. Then change the exercise a bit - slide along the floor, bending/extending your elbows.
3. "Basic Steps". Climb onto the platform, then apply the remaining limb. Lower yourself to the floor, one leg at a time.
4. "Go ahead. "Step up onto the raised platform with one foot and place the other foot on your toes behind you. Return to the floor from the limb behind you.
5. Kel Step. Step onto the platform with one leg, bend the other leg 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 of the platform, turning 180 degrees. You can jump down.

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

Japanese exercises with towels

A popular technique from Japan also helps you lose weight. Techniques for performing Japanese exercises using towels:

1. Roll up a roll of towels (length - from 40 cm, thickness - from 7 to 10 cm).
2. Lie down on the gym mat, place a cushion under the lower back (at the level of the navel), hold it with your hands.
3. Spread your legs so that they are shoulder-width apart. From this position, you close your big toes together, the distance between the heels is 20 cm, this position is called "foot with club toes".
4. Raise your arms above your head, turn your palms so they touch the floor, and touch the tips of your little fingers so that your wrists are apart.
5. Lock in this position for 2-5 minutes.

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

On the ball

Exercising with a fitball is effective for weight loss, the fat burning process is accelerated because you need to maintain balance.

An example of a morning ball workout:

1. Perform crunches with the ball under your back, straight and oblique.
2. Perform hypotension - place the ball under the abdomen, put your toes on the floor, clasp your hands behind your head, raise and lower your body (chest).
3. Lie on the floor, place a ball that fits under your feet and legs, lift your butt up, fix it above for a few seconds.
4. The position is the same as the previous exercise - raise your buttocks. Roll the ball with your feet, bending then straightening.
5. Place a ball that fits under your head and shoulders, put your feet on the floor, and spread your arms with light dumbbells to the sides at chest level.
6. Stand in the classic plank position but place a ball under your feet, pull your knees toward your chest, pump the machine.

Repeat all movements 10-15 times in 2 approaches and breaks - from 30 to 60 seconds.

Exercises for people over 50 years old

You can lose weight even as an adult, but in this case you need to choose the right level of load because the risk of injury will increase.

Morning exercises for people over 50 years old:

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 hand is above and the other is below.
4. Lean over, place your hands on your knees, twist your legs to the right and then to the left.
5. While standing, lift your legs and rotate your ankles, knees and hips. Repeat for the other leg.
6. Rotate your legs: back and forth, then left and right (horizontal).
7. While standing, bend your arms, bring your palms together at chest level, and rotate your body to the sides. Straighten your arms when turning.
8. Without changing your position, place your left hand on your waist, lean your body to the left, and raise your right limb above your head. Jump 2-3 times, try to lower and return to the starting position.
9. While standing, lean over, trying to reach your feet with your hands. Make sure your legs are not bent at the knees.
10. Jump to the side.
11. While standing, squat against the rack.

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 weight loss workouts for women over 50 should include low-impact exercises. You should avoid jumping, using heavy sports equipment, and sudden movements. It's important to focus on technique, exercise regularly and eat right.

Is exercising on a chair or in bed effective?

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 exercising on the couch doesn't have the same effect. Therefore, to lose weight, it is better to choose more intense exercises.

Optimal exercises for rest at work

Even people who work all day can lose weight. There is a whole complex that allows you to train the main muscle groups and increase the rate of fat burning.

Weight loss exercises at work:

1. Sit up straight, contract your abdomen as you exhale, hold for a few seconds. Repeat about 50 times.
2. When sitting, lean sideways, put your hands behind your head, each side 25 times.
3. Sit on the edge of the chair, put your hands on it, raise your bent legs up, hold the position for 5 seconds. Repeat 25 times.
4. Stand, tiptoe 20 times.
5. Sit down, lean 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. Do 10-15 times.
6. Squat against the wall 10-15 times.

The exercises can be done at the same time or done in multiple approaches.

Exercise at night before going to bed

If you don't have time or don't want to exercise during the day, you can exercise at night to lose weight before going to bed. The complex should include simple but effective exercises.

Effective weight loss and relaxation exercises before bed:

1. Start with a warm-up: swing your arms in a circle and lift your knees for 30 seconds.
2. Squat for 30 seconds.
3. Standing on all fours, swing your right leg up, lifting it so your thigh is parallel to the floor. Alternately swing your limbs.
4. Hold a lying position and do push-ups. If you find it difficult, kneel down.
5. Stand straight, 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 leg so that your knee touches your right elbow. Then lower your legs, squat down and lift your left leg to touch your left elbow.
6. Get into a lying position, push up, lower yourself with your elbows (plank), then stand up again with your hands and lift your body up.
7. Stand straight, spread your legs wide and spread your arms to the sides. Tilt the body, touch the right foot with the left hand and return to the starting position. Then touch your right palm to your left leg.
8. Warming. While standing, lift your right leg, trying to reach your buttocks with your foot, helping yourself with your hand. Then repeat for the left limb. Stretch each muscle for 30 seconds. Without changing position, stretch your right hand along your chest, use your left hand to press and pull for 30 seconds. Then repeat for your left hand.

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

Conclusion

1. Choose any of the workout plans above to lose weight and get a fitter and more athletic body. Do exercises every day.
2. The most persistent people can conduct classes in the morning and evening. Additionally, it is necessary to maintain adequate levels of physical activity throughout the day. Then weight loss will be noticeable.
3. Eat properly. Don't forget that to lose weight, you need to burn more calories than you consume.