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

Weight loss exercise not only speeds up the process of burning fat, strengthens muscles, but also gives you energy for the whole day. Regular training increases muscle endurance, develops the cardiovascular system, improves mood due to the production of endorphins, and encourages a person to live a healthy life.

In order for morning weight loss exercises at home to be effective, physical training must be combined with proper nutrition. It is also necessary to choose the right complex so that charging is pleasant.

When is the best time to exercise?

There is no single rule when it is better to do weight loss exercises. It depends a lot on biological rhythms: "night owls" prefer to train in the morning, and "night owls" prefer to train in the evening. Morning and evening physical training have their advantages and disadvantages.

Benefits of morning exercise:

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

Disadvantages of morning exercise:

• increased blood density (the person did not drink while sleeping, part of the liquid came out when urinating in the morning), slow blood flow, exercise accelerates, then the heart and blood vessels experience a heavy load;
• after sleep, the lungs narrow a bit, the lack of oxygen reduces the activity of the nervous system, sports require more 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 liquid, the load on the cardiovascular system will decrease.

Benefits of evening physical activity for weight loss:

• accelerates metabolism, food is digested faster, but it is important to remember that dinner should be light;
• fat is burned while you sleep because muscles need energy to recover from exercise.

Disadvantages of evening training:

• exercise can cause sleep disturbances if the load was intense, so exercise should be done 2-3 hours before sleep;
• Appetite increases if the training 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 these recommendations while doing it:

1. Do classes for 15-30 minutes every day.
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. Before morning exercise, be sure to warm up: bending the body to the side, rotating the shoulder, elbow, wrist joints, as well as the knee, ankle, and hip joints. The duration of general gymnastics is from 5 to 10 minutes.
4. Do not take breaks of more than 60 seconds between exercises in order not to slow down the fat burning process.
5. Have breakfast after morning exercise, the best choice is protein such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

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

Not everyone knows what exercise to do in the morning to lose weight. It can be cardio training, strength exercises (or their combination, which is much more effective), complexes focused on certain parts of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over the age of 50 need to exercise according to a special program, movements should be less dynamic to reduce the risk of injuries.

An easy choice for beginners

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

1. Stand with your feet wider than shoulder-width apart. Keep your heels off the floor, point your arm in front of you, and do the exercise at a high pace.
2. Squat down with your legs wide apart, then rise up onto your toes, reaching your arms up. When squatting with your back straight, your knees do not exceed the level of your toes.
3. Lift dumbbells (the weight is the one you can lift).
4. Take a step to the left, raising your arms, then step to the right, moving quickly.
5. Lie on your back and raise your pelvis. Lean on your shoulders and legs, lift your buttocks, fix at the top point.
6. Ride the "bike" with your head and shoulders up.

Before the morning exercise for weight loss at home, do a warm-up: turn your arms, legs, jump. Perform each exercise for 30 seconds, either without a break or in 15-20 second intervals. Repeat 2 sets with a 1-2 minute break. This easy but effective workout in the morning will speed up weight loss and give you energy for the whole day.

Complex for weight loss on the stomach and sides

It's no secret that the stomach and sides are the most problematic areas for women. In order to correct the figure, abdominal and side exercises should be supplemented with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, because fat is burned evenly throughout the body.This requires speeding up blood circulation and fat burning with cardio, and individual exercises will tighten 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. While lying on your back, perform crunches at a fast pace. Legs are bent, shoulder blades are raised from the floor.
3. Do not change your position, stretch your legs, raise your head from the floor, put your hands under the back of your head. Raise the 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, 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 the opposite knee with your elbow. Move at a moderate pace.
6. Lie on your side, stand in 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 the upper arm to the knee.
7. Cool down: sit down, stretch your legs as far as possible, reach your toes with your hands, bend over to feel the stretch in your muscles.

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

To make morning weight loss exercises more beneficial, increase the amount of cardio. 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 losing weight on the legs include dynamic cardio training, as well as separate 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 step back so that your left leg is in front and your right leg is behind. Make sure that the body is level, shift the weight to the front limb, the knee should not protrude beyond the toe. Repeat in both directions 10 times.
3. Do thigh and glute squats with wide legs. 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. Rotate your legs while standing on all fours. With the knee bent, raise the leg so that the thigh is parallel to the floor (or slightly higher). Repeat for each limb - 10-15 times.
5. Stand in front of the platform of steps, move to its left edge. Step onto the hill with your right leg, lift your left leg to the side, bend the knee of your right leg and squat. For balance, bring your palms together in front of you at chest level. Then lower your left leg to the floor. Get off the platform. Do 10 repetitions on each side.
6. Perform the exercise "Chair" against the wall. Press your back against the support, step back ½ step, smoothly squat as if you were sitting on a chair until your thighs are parallel to the floor. Do 2-3 methods.

This morning leg and buttock weight loss exercise reduces fat throughout the body and strengthens and tones 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 toned. To do this, you need to alternate exercises with a band with cardio.

Morning complex with fitness group:

1. While standing, extend 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 stretching the elastic band. Repeat 10 times.
2. Do the horizontal running exercise. Put an elastic band on your toes, take a lying position, bend your legs one at a time, pulling your knees to your chest. Make sure the elastics don't slip, keep your back straight. Do 10 times for each limb.
3. Squat and jump with an elastic band on your hips 10 times.
4. After a 30-60 second break, switch to cardio. Do Burpees - go 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 uphill, stretch your legs at shoulder level, 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 the limbs to the sides 10 times.

You can end your morning weight loss exercises with 5 minutes of stretching to get your heart rate back up and relax your tight muscles. Working out to music will increase your productivity and improve your mood.

Work with dumbbells

Using dumbbells can help you lose weight and tone your muscles. The optimal weight of weight loss equipment is between 2 and 4 kg. But if you lift more, then increase the load.

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

1. Stand up, bend your arms with dumbbells so that they are at shoulder level, and squat.
2. While standing, do side lunges with dumbbells.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Do push-ups with both hands.
4. Stand up, tilt your body slightly, bend your knees. Extend your arms with the device to the sides.
5. While standing, bend your arms with dumbbells so that they are at shoulder level. Push both limbs up at the same time.

Do a joint warm-up before your morning workout. Perform each weight loss exercise 10-15 times for 2 sets. Stretch after your workout.

Cardio exercises

Aerobic exercises or cardio exercises train the heart muscle, accelerate blood circulation, metabolic processes, and burn fat. These classes allow 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 do 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 slightly - slide along the floor, bending/extending the elbows.
3. "Basic Step". Step onto the platform, then place the other limb. Lower to the floor, lowering your legs one at a time.
4. Step-up. Step onto the raised platform with one foot and place the other foot on the toe. Return to the floor from the limb that is behind you.
5. Kel Step. Step onto the platform with one leg, bend the other and try to reach your buttocks.
6. "Bounce". Step onto the step platform with your right foot, then swing 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 10-15 times in 2 sets.

Japanese exercise with a towel

The popular Japanese technique also helps to lose weight. The technique of performing Japanese exercises with a towel:

1. Make a roll from the towel (length - from 40 cm, thickness - from 7 to 10 cm).
2. Lie down on a fitness mat, place a pillow under your lower back (at the level of the navel), holding it with your hands.
3. Extend your legs so that they are at shoulder level. From this position, squeeze your big toes so that the distance between your heels is 20 cm. This position is called "toes".
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 2-5 minutes.

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

On the ball

Training with a fitball is effective for losing weight, it accelerates the process of burning fat, because it is necessary to maintain balance.

Example of morning exercises on the ball:

1. Do crunches with the ball under your back, straight and diagonal.
2. Perform a hyperextension - place the ball under your stomach, touch the floor with your toes, clasp your hands behind your head, raise and lower your body (chest).
3. Lie down on the floor, put the fitball under your legs and calves, lift your buttocks, fix it on top for a few seconds.
4. The position is the same as in the previous exercise - the buttocks are raised. Roll the ball with your legs, bend and straighten them.
5. Place the fitball under your head and shoulders, rest your feet on the floor, and spread your arms out to the sides with light dumbbells at chest level.
6. Stand in the classic plank position, but put the ball under your feet, bring your knees to your chest, pumping the machine.

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

Exercises for over 50s

Weight can be lost even in adulthood, but in this case, you need to choose the right loads, because the risk of injuries increases.

Morning exercise for people over 50:

1. While standing, rotate your arms, then elbows and shoulders.
2. Alternately swing your limbs forward and backward.
3. While standing, rotate your arms so that one is at the top and the other is at the bottom.
4. Tilt your body, put your hands on your knees, turn your legs to the right, then to the left.
5. While standing, lift the leg, rotate at the ankle, knee and hip joints. Repeat for the other leg.
6. Turn your legs: back and forth, then left and right (across).
7. While standing, bend your arms, put your palms together at chest level and turn your body to the sides. Extend your arms as you rotate.
8. Do not change your position, put your left hand on your waist, tilt your body to the left, raising your right limb above your head. Jump 2-3 times, trying to lower yourself, then return to the starting position.
9. While standing, tilt your body, trying to reach your legs with your hands. Make sure your legs are not bent at the knees.
10. Side kick.
11. While standing, squat down to a support.

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

Morning exercises for weight loss in women over 50 should be low-impact exercises. You should avoid jumping, heavy sports equipment and sudden movements. It is important to focus on technique, exercise regularly and eat well.

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

Some dieters find that they can lose weight by doing simple exercises in bed in the morning. However, this opinion is wrong. To start the process of burning fat, you need to actively move and load as many muscle groups as possible. However, exercising on the sofa does not give such an effect. Therefore, to lose weight, choose more intense workouts.

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 train the main muscle groups and accelerate fat burning.

Exercises for weight loss in the workplace:

1. Sit straight, draw in your stomach while exhaling, hold for a few seconds. Repeat about 50 times.
2. While sitting, tilt your body to the sides, hands behind your head, 25 times to each side.
3. Sit on the edge of the chair, lean on it with your hands, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. While standing, rise on your toes 20 times.
5. Sit down, tilt your body, pull 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 performed simultaneously or in several ways.

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 gymnastics for weight loss and relaxation before bed:

1. Start with a warm-up: circle your arms and raise your knees for 30 seconds.
2. Squat for 30 seconds.
3. Stand on all fours, turn the right leg up, raise it so that the thighs are parallel to the floor. Swing your limbs alternately.
4. Lie down and do push-ups. If it is difficult for you, lean on your knees.
5. Stand up straight, place your feet shoulder-width apart (feet facing 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 your right elbow. Then lower your leg, squat down, and lift your left leg to touch your left elbow.
6. Take a supine position, push yourself up, land on your elbows (plank), then rise again on your palms and lift your body.
7. Stand up straight, spread your legs wide and extend your arms to your sides. Tilt the body, touch the right leg with the left hand and return to the starting position. Then touch your left leg with your right palm.
8. Warming up. While standing, raise your right leg, trying to reach the buttock with your foot, support yourself with your hand. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing the position, stretch the right arm along the chest, press it with the left limb and pull for 30 seconds. Then repeat for the left hand.

The described evening exercise before bed takes only 8 minutes.

Conclusion

1. Choose any of the workout plans above to lose weight and get a more athletic and toned body. Do exercises every day.
2. The most persistent 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. Remember that to lose weight you need to burn more calories than you consume.