Morning and evening exercises for weight loss: exercises for the stomach, butt and legs

Exercising for weight loss not only speeds up the process of burning fat, strengthens muscles, but also charges you with energy for the whole day. Regular exercise increases muscle endurance, develops the cardiovascular system, improves mood due to the production of endorphins, and stimulates a person to lead a healthy lifestyle.

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

When is the best time to exercise?

There is no single rule when it is better to exercise to lose weight. This largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. Morning and afternoon physical education have their pros and cons.

Benefits of morning exercise:

• provides a boost of energy and energy;
• speed up the metabolic process, speed up the fat burning process;
• improve mood.

Disadvantages of morning exercise:

• blood density increases (the person does not drink during sleep, part of the fluid comes out during morning urination), circulation slows down, exercise accelerates it, then the heart and blood vessels are subjected to a high load;
• after sleep, 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 training, you need to drink 220-440 ml of liquid, and after 20 minutes start training. Then the blood will be more fluid, and the load on the cardiovascular system will decrease.

Advantages of afternoon physical activity for weight loss:

• speed 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 afternoon training:

• exercise can cause sleep disturbances if the load is intense, so you need to exercise 2-3 hours before going to bed;
• Appetite increases if exercise is too intense or long.

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

Morning exercise at home

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

1. Do the class 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 process and helps the body "wake up".
3. Be sure to warm up before morning exercises: side bends, shoulder rotations, 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 rest between exercises for more than 60 seconds so that the fat burning process does not slow down.
5. Having breakfast after morning exercise, the best choice is protein, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

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

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

An easy option for beginners

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

1. Stand with your feet wider than shoulder-width apart and boxed. Keep your heels off the floor, point your arms in front of you, and do the exercise quickly.
2. Squat with your legs wide apart, and then rise up onto your toes, stretching your arms up. When squatting, your back is straight, your knees do not go past the level of your toes.
3. Lift a dumbbell (the weight is the one you can lift).
4. Take a step to the left, raise your hand, then take a step to the right, moving quickly.
5. Lift your pelvis while lying on your back. Leaning on your shoulders and legs, lift your back, stick to the top point.
6. Do a "Bicycle" by lifting your head and shoulders.

Before morning exercise for weight loss at home, warm up: swing arms, legs, jump. Do each exercise for 30 seconds, do it without rest or at intervals of 15-20 seconds. Repeat 2 sets with a 1-2 minute break. This simple but effective exercise in the morning will speed up weight loss and give you energy for the rest of the day.

Complex for losing weight on the stomach 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 add exercises for the stomach and sides 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.To do this, you need to speed up blood circulation and fat burning with the help of cardio, and isolated exercises will tighten the muscles in certain areas. Exercise must be supplemented with proper nutrition.

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

1. Warming up: joint gymnastics for 5-10 minutes.
2. Lying on your back, do crunches at a fast pace. Legs are bent, shoulder blades are lifted from the floor.
3. Do not change your position, straighten your legs, lift your head off the floor, put your hands under the back of your head. Raise your limbs without lowering them to the floor (leave a small distance - from 15 to 20 cm).
4. In the same position, lift your straight leg at a right angle, reaching your toes with your hands. Get 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, 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 bringing the elbow of your upper arm to your knee.
7. Cool down: sit, stretch your legs as far as possible, reach your toes with your hands, bend to feel the stretch in your muscles.

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

To make morning exercise for weight loss more beneficial, increase the amount of cardio. To do this, it is enough to walk more, ride a bike, dance, step aerobics, and visit the swimming 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 back, thighs and legs:

1. Start by jogging 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. Keep the body in a flat state, transfer the body weight to the front, the knees should not protrude beyond the toes. Repeat in both directions 10 times.
3. Do plie squats (wide-legged) for thighs and butt. Back straight, heels do not leave the floor, knees do not pass the level of the toes. Repeat 10 times.
4. Swing your legs while standing on all fours. Raise your legs with knees bent 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 step platform, move to its 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. For balance, place 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. Do the "Chair" exercise near the wall. Press your back against the support, take ½ step back, squat smoothly, as if sitting on a chair, until your thighs are parallel to the floor. Do it 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 part.

Work with elastic bands

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, training with the band should alternate with cardio.

Morning complex with fitness band:

1. While standing, extend your arms with the elastic band above your head. The loop is at the level of the wrist, the limb is slightly bent, they need to be moved, stretching the elastic band. Repeat 10 times.
2. Do horizontal running exercises. Put an elastic band on your toes, take a lying position, bend your legs one by one, pull your knees to your chest. Make sure the elastic doesn't slip, keep your back straight. Do 10 times for each limb.
3. Squat and jump with the elastic band on your hips 10 times.
4. After a 30-60 second rest, move on to cardio. Do "Burpees" - from a standing position, go 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 up a hill, feet shoulder-width apart, squat, hands clasped in front of you. Step off the platform, lowering one foot first and then the other. Repeat 10 times for each limb.
6. Spread your legs in a plank position. Move your limbs to the side 10 times alternately.

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

Work with dumbbells

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

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

1. Stand, bend your arms with dumbbells so that they are at shoulder level, and squat.
2. While standing, do lateral lunges with weights.
3. Lying down, bend your arms with dumbbells so that they are at chest level. Press with both hands.
4. Stand, lean your body slightly, bend your knees. Extend your arms with the apparatus to the sides.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder level. Do push ups with both limbs at the same time.

Before your morning workout, do a workout together to warm up. Do each weight loss exercise 10-15 times for 2 sets. After exercising, stretch.

Cardio exercise

Aerobic exercise or cardio exercise trains the heart muscle, improves blood flow, metabolic processes, and burns fat. These classes allow you not only to lose weight, but also to improve muscle tone, endurance, and relieve stress.

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

1. Warm up - step 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. Increase the pace gradually. Then change the exercise a bit - slide along the floor, bend/extend your elbows.
3. "Basic steps". Get on the platform, then use the other limbs. Lower yourself to the floor, lowering your legs one at a time.
4. "Raising. "Step onto the raised platform with one foot and place the other on your back toes. Return to the floor from the limb behind you.
5. Step No. Step onto the platform with one leg, bend the other, and try to reach your back with it.
6. "Bounce". Step onto the step platform with your right foot, then step on your left foot. Return to the floor at the back of the platform, turn 180 degrees. You can jump down.

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

Japanese exercise with a towel

Popular techniques from Japan also help you lose weight. Techniques for doing Japanese exercises with towels:

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, with the distance between your heels being 20 cm. This position is called "club foot".
4. Raise your hands above your head, turn your palms so they touch the floor, touch the tips of your little fingers so 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 each time.

On the ball

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

Examples of morning exercises on the ball:

1. Do crunches with the ball under your back, straight and oblique.
2. Do a 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, put a fitball under your legs and shins, lift your back, hang on top for a few seconds.
4. The position is the same as in the previous exercise - the back is raised. Roll the ball with your foot, bend it and then straighten it.
5. Place the fitball under your head and shoulders, put your feet on the floor, extend your arms with light dumbbells to the sides at chest level.
6. Stand in the classic plank position, but put the ball under your feet, pull your knees to your chest, pump the apparatus.

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

Exercise for those over 50 years old

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

Morning exercise for those over 50:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Rotate your limbs forward and then backward alternately.
3. While standing, swing your arms so that one is above and the other below.
4. Bend your body, put your hands on your knees, turn your legs to the right and then to the left.
5. While standing, lift your legs, rotating at the ankles, knees, and hip joints. Repeat for the other leg.
6. Swing your legs: back and forward, and then left and right (horizontally).
7. While standing, bend your arms, bring your palms together at chest level, and turn your body to the side. Straighten your arms when turning.
8. Do not change your position, put 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, lean your body, try to reach your feet with your hands. Make sure your legs are not bent at the knees.
10. Pushed to the side.
11. While standing, squat against 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 exercise for weight loss for women over 50 should consist of low-impact exercise. You should avoid jumping, heavy sports equipment, and sudden movements. It is important to focus on technique, train regularly, and eat right.

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

Some people who are losing 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 move actively and load as many muscle groups as possible. But exercising on the couch doesn't have that effect. Therefore, to lose weight, it is better to choose more intense exercises.

Optimal exercise for rest at work

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

Exercise to lose weight 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, lean your body to the side, put your hands behind your head, 25 times for each side.
3. Sit on the edge of the chair, put your hands on it, lift the bent leg, hold the pose for 5 seconds. Repeat 25 times.
4. Stand up, rise on your toes 20 times.
5. Sit, lean your body, move your hands with a small dumbbell or water bottle back so that they are parallel to the floor, hold for 3-5 seconds. Do it 10-15 times.
6. Squat against the wall 10-15 times.

Training can be done all at once or done in several approaches.

Evening exercise before bed

If you don't have the time or desire to exercise during the day, you can do night exercises to lose weight before going to 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: swing your arms in a circle and lift your knees for 30 seconds.
2. Squat for 30 seconds.
3. Crawling, swing the right leg up, lifting so that your thigh is parallel to the floor. Swing your limbs alternately.
4. Take a lying position and do push-ups. If it is difficult for you, then lean on your knees.
5. Stand tall, place your feet shoulder-width apart (feet pointing outwards), and place your hands behind your head. Squat, then stand up and immediately lift your right leg so that your knee touches your right elbow. Then lower your legs, squat, and lift your left leg to touch your left elbow.
6. Take a lying position, push up, lower yourself to your elbows (plank), and then come back up onto your palms and lift your body.
7. Stand up straight, spread your legs wide, and extend your arms out to the sides. Bend 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.
8. warm up. While standing, lift your right leg, try to reach your back with your legs, support yourself with your hands. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing your position, stretch your right hand along your chest, press with your left limb, and pull for 30 seconds. Then repeat for your left hand.

The described evening exercise before bed lasts only 8 minutes.

Conclusion

1. Choose any of the above exercise plans to lose weight and get a more athletic and toned body. Do exercise every day.
2. The most persistent can run classes in the morning and evening. In addition, it is necessary to maintain a sufficient level of physical activity throughout the day. Then the weight loss will be noticeable.
3. Eat properly. Don't forget that to lose weight you need to burn more calories than you eat.