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

Exercising to lose weight not only speeds up the fat burning process, strengthens your muscles, but also energizes you for the whole day. Regular training increases muscular endurance, develops the cardiovascular system, improves mood due to the production of endorphins and encourages people to lead a healthy lifestyle.

For morning exercises to lose weight at home to be effective, physical education must be combined with adequate 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 exercise to lose weight. This largely depends on biological rhythms: "larks" choose the morning to train and "night owls" choose the night. 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 increases (the person did not drink during sleep, part of the liquid came out during morning urination), circulation is slow, exercise accelerates, so the heart and blood vessels are subjected to a high load;
• after sleeping, the lungs are slightly narrowed, the activity of the nervous system decreases due to lack of oxygen, exercise requires more concentration, so it is better to start with light exercise.

Before morning exercises, 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 nighttime physical activity for weight loss:

• speeds up 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 night training:

• exercise can cause sleep disturbances if the load is intense, so you need to exercise 2-3 hours before bed;
• The appetite increases if the training is very 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 accelerate weight loss if you follow these recommendations when doing so:

1. Take classes every day for 15 to 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 knees, ankles and hip joints. The duration of joint gymnastics is 5-10 minutes.
4. Do not take breaks longer than 60 seconds between exercises to prevent the fat burning process from slowing 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 to not only exercise, but also 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. These can be cardiovascular training, strength exercises (or a combination of them, which are much more effective), complexes focused on certain areas 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 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 with your legs apart and stand on your toes, stretching your arms upwards. When squatting, the back is straight, the knees do not go higher than the toes.
3. Lift dumbbells (the weight is what you can lift).
4. Step to the left, raising your arms, then step to the right, moving quickly.
5. Raise your pelvis while lying on your back. Support yourself on your shoulders and feet, lift your buttocks and fix them at the top point.
6. Make a "Bicycle" by lifting your head and shoulders.

Before morning exercises to lose weight at home, do a warm-up: swing your arms, legs, jump. Perform each exercise for 30 seconds, do them without pausing or in intervals of 15 to 20 seconds. Repeat 2 sets with a 1-2 minute break. This easy but effective morning workout will accelerate weight loss and give you energy throughout the day.

Complex for losing weight in the abdomen and sides

It's no secret that the belly 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, as fats are burned evenly throughout the body.To do this, it is necessary to accelerate blood circulation and fat burning with the help of aerobic exercise, and isolated exercises will tighten the muscles in a certain area. Training must be supplemented with adequate nutrition.

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

1. Warm-up: joint gymnastics for 5 to 10 minutes.
2. Lying on your back, do sit-ups at a fast pace. The legs are bent, the shoulder blades are raised off the floor.
3. Do not change position, stretch your legs, lift your head off the floor, place your hands behind your head. Raise your limbs without lowering them to the floor (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. Lie on your back, lift your head and shoulder blades, and try to reach the opposite knee with your elbow. Move at a moderate pace.
6. Roll to the side, get into a side plank (emphasis 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 your arm to your knee.
7. Calm down: sit down, spread your legs as wide as possible, reach your toes with your hands, bend over to feel the stretching of your muscles.

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

To make morning exercises for weight loss more beneficial, increase the amount of cardiovascular training. To do this, just walk more, ride a bike, dance, do step aerobics and go to 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 buttocks, thighs and legs:

1. Start running in place for 5 to 10 minutes.
2. Stand up and lunge so that your left leg is in front and your right leg is behind. Make sure your body is level, transfer your weight to your front limb, your knee should not go beyond your toe. Repeat in both directions 10 times.
3. Do plie (wide-legged) squats for your thighs and buttocks. The back is straight, the heels do not leave the floor, the knees do not go beyond the level of the toes. Repeat 10 times.
4. Swing your legs while getting on all fours. Raise your leg with your knee bent so that your thigh is parallel to the floor (or slightly higher). Repeat for each limb - 10 to 15 times.
5. Stand in front of the step platform and move to the left edge. Climb a hill with your right foot, take 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. Exit the platform. Do 10 repetitions on each side.
6. Do the "Chair" exercise near the wall. Press your back against the support, step back ½ step, gently squat down, as if sitting on a chair, until your thighs are parallel to the floor. Perform in 2-3 approaches.

This morning exercise to lose weight in the legs and buttocks reduces the amount of fat throughout the body, strengthens and tightens the muscles of the lower extremities.

Working with an elastic band

Morning weight loss exercises with a rubber band will help you get rid of extra pounds and make your body more prominent. To achieve this, band exercises need to be alternated with aerobic exercises.

Morning complex with fitness band:

1. Standing, open your arms with an elastic band above your head. The strap is at wrist height, the limbs are slightly bent, they need to be spread apart, stretching the elastic. Repeat 10 times.
2. Do the horizontal running exercise. Place the elastic on your toes, lie down, bend your legs one by one, pulling your knees to your chest. Make sure the elastic does not slip, keep your back straight. Perform 10 times for each member.
3. Squat and jump 10 times with a band on your hips.
4. After a 30-60 second break, move on to cardio. Perform "Burpees" - standing, go to lying position, then stand up and jump. Repeat 10 times.
5. Stand in front of the platform with your feet together. Jump onto a hill, spread your legs shoulder-width apart, squat down and clasp your hands in front of you. Step down from the platform, lowering first one leg and then the other. Repeat 10 times for each member.
6. Open your legs in a plank position. Alternately move your limbs to the side 10 times.

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

Working with dumbbells

You can lose weight and build muscle using dumbbells. The ideal weight of weight loss equipment is 2 to 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 dumbbells so that they are at shoulder height and squat down.
2. While standing, do side lunges with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Do push-ups with both hands.
4. Stand up, slightly tilt your body, bend your knees. Open your arms with the device to the sides.
5. While standing, bend your arms with dumbbells so that they are at shoulder height. Press upwards with both limbs at the same time.

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

Cardiovascular exercise

Aerobic or cardiovascular 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, endurance and get rid of stress.

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

1. Warm up – stay 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. Gradually increase the pace. Then change the exercise a little - slide along the floor, bending/extending your elbows.
3. "Basic step". Climb onto the platform and apply 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 and place the other on the toe behind. Return to the floor from the limb behind you.
5. Kel Passo. Step onto the platform with one leg, bend the other and try to reach your buttocks with it.
6. "Bounce". Step onto the platform with your right foot and then move your left foot. Return to the ground at the back of the platform, turning 180 degrees. You can skip.

All weight loss 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 roll of towel (length - from 40 cm, thickness - from 7 to 10 cm).
2. Lie on a fitness mat, place a pillow under your lower back (at the level of your navel), holding it with your hands.
3. Open 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 "clubfeet".
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 apart.
5. Lock in this position for 2 to 5 minutes.

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

On the ball

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

An example of morning exercises with a ball:

1. Do push-ups with the ball under your back, straight and oblique.
2. Hyperextend - place the ball under your belly, place your toes on the floor, cross 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 buttocks, fixing them on top 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, rest your feet on the floor, spread your arms with light dumbbells to the sides at chest height.
6. Stay in the 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 sets with a break - from 30 to 60 seconds.

Exercises for 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. Standing up, swing your arms so that one is on top and the other is below.
4. Tilt 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 and rotate your ankle, knee and hip joint. Repeat for the other leg.
6. Swing your legs: forward and back, then left and right (transverse).
7. Standing, bend your arms, bring your palms together at chest height and turn your body to the sides. Stretch your arms when turning.
8. Do not change position, place your left hand on your waist, tilt your body to the left, raising your right limb above your head. Move 2 to 3 times, trying to descend 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 do not bend at the knees.
10. Jump to the side.
11. While standing, squat against the support.

At first, you can repeat each element 4 to 6 times in 2 sets. Then the number of repetitions can be increased up to 12 times.

Morning weight loss exercises for women over 50 should consist of low-impact exercises. You should avoid jumping, heavy sports equipment and sudden movements. It's 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 working out on the couch doesn't have that effect. Therefore, to lose weight, it is better to opt for more intense workouts.

Ideal exercise for a break from work

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

Workplace Weight Loss Exercises:

1. Sit up straight, draw in your stomach as you exhale and hold 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 and hold the posture for 5 seconds. Repeat 25 times.
4. Standing on your toes 20 times.
5. Sit down, tilt your body, move your hands with small dumbbells or bottles of water back so that they are parallel to the floor, fix for 3-5 seconds. Perform 10-15 times.
6. Squat against the wall 10 to 15 times.

The exercises can be done all at once or in several approaches.

Evening exercises before bed

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

Effective gymnastics for weight loss and relaxation before bed:

1. Start with a warm-up: swinging your arms in circles and lifting your knees for 30 seconds.
2. Squat for 30 seconds.
3. Get on all fours, swing your right leg up, lift it so that your thigh is parallel to the floor. Alternately shake your limbs.
4. Lie down and do push-ups. If this is difficult for you, lean on your knees.
5. Stand with your feet wider than shoulder-width apart (feet pointing outward), and place your hands behind your head. Squat down, 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. Lie down, push yourself up, lower yourself onto your elbows (plank), then rise back up onto your palms and lift your body.
7. Stand up straight, open your legs wide and extend your arms to the sides. Tilt your body, touching your right foot with your left hand, and return to the starting position. Then touch your right palm to your left leg.
8. Heating. Standing, lift your right leg, trying to reach your buttock 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 position, stretch 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 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 persistent can teach morning and evening classes. Furthermore, 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.