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

Exercising to lose weight not only accelerates the fat burning process, strengthens muscles, but also gives you energy for the whole day. Regular training increases muscle endurance, develops the cardiovascular system, improves mood through the production of endorphins and stimulates a person to lead a healthy lifestyle.

For morning exercises for weight loss at home to be effective, physical education must be combined with proper nutrition. You must also choose a suitable complex to make recharging pleasant.

When is the best time to exercise?

There is no single rule when it is best to do exercises for weight loss. This largely depends on biological rhythms: "larks" choose the morning to train, and "night owls" choose the evening. Morning and evening physical education has its advantages and disadvantages.

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 is increased (the person did not drink while sleeping, part of the fluid came out during morning urination), circulation is slow, exercise speeds it up, the heart and blood vessels are thensubjected to high load;
• after sleep, the lungs are slightly narrowed, the activity of the nervous system is reduced due to lack of oxygen, exercise requires more concentration, so it is better to start with light exercises.

Before morning exercises, you need to drink 220-440 ml of fluid and after 20 minutes start training. Then the blood will become more fluid and 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 during sleep because muscles need energy to recover after exercise.

Disadvantages of evening training:

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

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

Morning exercise at home

Morning exercises at home will accelerate weight loss if you follow these recommendations in doing them:

1. Do classes 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 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 hips. The duration of joint gymnastics is 5-10 minutes.
4. Do not take breaks between exercises for more than 60 seconds so that the fat burning process does not slow down.
5. Eat breakfast after morning exercise, the best choice is protein, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

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

Not everyone knows what kind of exercise to do in the morning to lose weight. These can be cardio training, bodybuilding exercises (or a combination of them, much more effective), complexes focused on certain areas of the body, training with additional equipment (dumbbells, elastics, fitball). People over 50 should 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, then 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 ground, point your hand in front of you and perform the exercise at a fast pace.
2. Squat with your legs wide apart, then rise onto your tiptoes, stretching your arms. In a squatting position, your back is straight, your knees do not exceed the level of your toes.
3. Lift dumbbells (the weight is what you can lift).
4. Take a step to the left, raising your arms, then take a step to the right, moving forward quickly.
5. Raise your pelvis while lying on your back. Lean on your shoulders and feet, lift your buttocks, fix yourself at the highest point.
6. Do a "Bicycle" by lifting your head and shoulders.

Before morning exercises for weight loss at home, do a warm-up: swing your arms, legs, jump. Perform each exercise for 30 seconds, doing them without pause or in intervals of 15 to 20 seconds. Repeat 2 sets with a 1-2 minute break. This simple but effective morning workout will accelerate weight loss and energize you all day long.

Complex for losing weight in the stomach and sides

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

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

An example of morning exercises to lose weight in the stomach and sides:

1. Warm-up: joint gymnastics for 5 to 10 minutes.
2. Lying on your back, perform sit-ups at a fast pace. The legs are bent, the shoulder blades are lifted off the floor.
3. Do not change your position, straighten your legs, lift your head off the floor, place 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, raise your straight legs at a right angle, reaching your toes with your hands. Stand up with your head, shoulders and shoulder blades elevated, then lie down.
5. Stay on your back, raise 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, get into a side plank (emphasis on one arm and both legs), hold for 30 seconds or more. To increase the effectiveness of the exercise, try reaching the elbow of your arm up to your knee.
7. Recovery: sit down, spread your legs as wide as possible, reach your toes with your hands, bend over to feel the stretch in your muscles.

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

To make morning weight loss exercises more beneficial, increase the amount of cardio training. To do this, simply walk more, cycle, dance, step and go to the swimming pool.

Exercises for legs, thighs and buttocks

Morning exercises for losing weight in the legs include dynamic cardio, as well as isolated 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 leg is in front and your right leg behind. Make sure the body is level, transfer the weight to the front limb, the knee should not extend beyond the toe. Repeat in both directions 10 times.
3. Perform bent (wide-legged) squats for the thighs and buttocks. The back is straight, the heels do not come off the ground, the knees do not exceed 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 platform, move to its left edge. Step up a hill with your right foot, place your left foot to the side, bend the knee of your right limb and squat down. 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. Perform 10 repetitions on each side.
6. Do the "Chair" exercise near the wall. Press your back against the support, step back half a 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 for weight loss 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 exercises for weight loss with an elastic band will help you get rid of extra pounds and make your body more visible. To do this, exercises with the group must be alternated with cardio.

Morning complex with fitness group:

1. While standing, spread your arms with an elastic band above your head. The buckle is at the level of the wrists, the limbs are slightly bent, they must be spread apart by stretching the elastic. Repeat 10 times.
2. Do the horizontal running exercise. Put the elastic on your toes, place yourself in a lying position, bend your legs one by one, bringing your knees towards your chest. Make sure the elastic does not slip, keep your back straight. Perform 10 times for each limb.
3. Squat down and jump 10 times with a rubber band on your hips.
4. After a 30-60 second break, move on to cardio. Perform "Burpees" – from a standing position, move to a lying position, then stand up and jump. Repeat 10 times.
5. Stand in front of the platform with your feet together. Jump up a hill, spread your legs at shoulder level, squat down, clasp your hands in front of you. Step off the platform by lowering one leg first, then the other. Repeat 10 times for each limb.
6. Spread your legs in a plank position. Alternately move your limbs to the side 10 times.

You can complement 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 optimal weight of equipment for weight loss is 2-4 kg. But if you lift more, increase the load.

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

1. Stand up, bend your arms with dumbbells so that they are at shoulder level 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, tilt your body slightly, bend your knees. Spread your arms with the device out to the sides.
5. While standing, bend your arms with dumbbells so that they are at shoulder level. 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 for 2 sets. After your workout, do some stretches.

Cardio exercise

Aerobic or cardio exercises train the heart muscle, accelerate blood circulation, metabolic processes and fat burning. These classes not only help you lose weight, but also increase muscle tone, endurance and get rid of stress.

Morning cardio exercise to lose weight for beginners on step platform:

1. Warm up – stay in place for 5 minutes.
2. Then perform the "Step-touch" item. While standing, lift one leg off the ground, bend it, and place it next to the other. Gradually increase the pace. Next, change the exercise a little - slide on the floor while bending/extending your elbows.
3. "Basic step". Get on the platform, then apply the other limb. Lower yourself to the floor by lowering your legs one at a time.
4. "Step up. "Stand on an elevated platform with one foot and place the other on your toe behind. Return to the ground from the limb behind you.
5. Kel Step. Stand on the platform with one leg, bend the other and try to reach your butt with it.
6. "Bounce". Step onto the platform with your right foot, then move your left foot. Return to the ground at the back of the platform, rotating 180 degrees. You can jump.

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

Japanese exercise with a 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 down on a fitness mat, place a cushion under your lower back (at navel level), holding it with your hands.
3. Spread your legs so they are at shoulder level. From this position, bring your big toes together, the distance between your heels being 20 cm, this position is called "club feet".
4. Raise your arms above your head, flip 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 to 5 minutes.

Ride carefully to avoid injury. Gradually increase the fixation time by 10 to 20 seconds each time.

On the ball

Training with a 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 sit-ups with the ball under your back, straight and oblique.
2. Perform hyperextension - place the ball under your stomach, place your toes on the floor, clasp 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 it on it for a few seconds.
4. The position is the same as in the previous exercise – buttocks raised. Roll the ball with your feet, bending them then straightening them.
5. Place a fitball under your head and shoulders, place your feet on the floor, spread your arms with light dumbbells to the sides at chest level.
6. Stand in a classic plank position, but place a ball under your feet, bring your knees toward your chest as you pump 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, because 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 then backward.
3. While standing, swing your arms so that one is up and the other is down.
4. Tilt your body, put your hands on your knees, turn your legs to the right then to the left.
5. While standing, raise your leg, rotate your ankle, knee and hip. Repeat for the other leg.
6. Swing your legs: front to back, then left to right (transverse).
7. While standing, bend your arms, bring your palms together at chest level and turn your body to the sides. Straighten your arms as you twist.
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. Come out 2 to 3 times, trying to go lower, 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. Dash to the side.
11. While standing, squat against the 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 for women over 50 should consist of low-impact exercises. You should avoid jumping, heavy sports equipment and sudden movements. It is important to focus on technique, train regularly and eat well.

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

Some people who lose weight believe they can lose weight by doing simple exercises in bed in the morning. However, this opinion is false. To start the fat burning process, you need to move and actively engage as many muscle groups as possible. But training on the couch does not give such an effect. Therefore, to lose weight, it is better to 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 work out the main muscle groups and accelerate fat burning.

Exercises to lose weight in the workplace:

1. Sit up straight, draw in your stomach as you exhale, hold the position for a few seconds. Repeat about 50 times.
2. In a seated position, tilt your body to the sides by placing your hands behind your head, 25 times on each side.
3. Sit on the edge of a chair, put your hands on it, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. Standing, rise on tiptoes 20 times.
5. Sit down, tilt 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. Perform 10 to 15 times.
6. Squat against the wall 10 to 15 times.

Exercises can be performed in one go or in several approaches.

Evening exercises before bed

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

Effective gymnastics for losing weight and relaxing before bed:

1. Start with a warm-up: swing your arms in circles and raise 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 swing your limbs.
4. Get into a lying position and do push-ups. If this is difficult for you, get down on your knees.
5. Stand up straight, place your feet wider than shoulder-width apart (feet pointing outward) and place your hands on the back of your head. Squat down, then 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. Get into a lying position, push up, lower yourself onto your elbows (plank), then raise back up onto your palms and lift your body.
7. Stand straight, spread your legs wide and extend your arms out to the sides. Tilt your body by touching your right foot with your left hand and return to the starting position. Then touch your right palm to your left leg.
8. Warm up. In a standing position, raise your right leg, trying to reach your buttock with your foot, help yourself with your hand. Then repeat the operation 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 the operation for your left hand.

The described evening exercise before bed lasts 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 daily.
2. The most persistent can give lessons in the morning and evening. In addition, it is necessary to maintain an adequate level of physical activity throughout the day. Weight loss will then be noticeable.
3. Eat well. Remember, to lose weight you need to burn more calories than you consume.