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

Exercise for weight loss not only burns fat, but also strengthens the muscles and gives you energy throughout the day. Regular training increases muscle endurance, develops the cardiovascular system, improves mood due to the production of endorphins, and encourages a person to lead a healthy life.

In order for morning exercises to lose weight at home to be effective, physical education should be combined with proper nutrition. It is necessary to choose a suitable complex to make charging more pleasant.

When is the best time to exercise?

There are no rules when it is best to do exercises for weight loss. This largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. There are pros and cons to morning and evening workouts.

Benefits of morning exercise:

• gives energy and strength;
• accelerates metabolic processes, accelerates fat burning;
• improves mood.

Disadvantages of morning exercises:

• blood density increases (a person did not drink while sleeping, part of the fluid was excreted in the morning during urination), blood circulation is slow, exercise accelerates it, then the heart and blood vessels are exposed to a high load;
• after sleep, the lungs are slightly narrowed, the activity of the nervous system decreases due to lack of oxygen, training requires more concentration, so it is better to start with light exercises.

Before morning exercise, drink 220-440 ml of liquid and start exercising 20 minutes later. Then the blood becomes liquid, and the load on the cardiovascular system decreases.

Benefits of evening exercise for weight loss:

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

Disadvantages of evening education:

• exercises can cause sleep disturbances, if the load is strong, so it is necessary to exercise 2-3 hours before going to bed;
• If the exercise is too intense or too long, the appetite will increase.

If you exercise in the morning and evening, you will lose weight.

Morning exercise at home

Morning exercises at home will speed up weight loss if you follow these recommendations:

1. Do lessons 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 to "wake up".
3. Be sure to stretch before morning exercises: lateral bending of the body, rotation of the shoulder, elbow, wrist joints, as well as the knees, ankles, hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
4. Do not rest more than 60 seconds between exercises so that the fat burning process does not slow down.
5. After morning exercise, eat breakfast, the best choice is proteins, for example, cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To speed up weight loss, not only to do exercises, but also to eat well, sleep at least 7 hours, drink 1. 5 liters of water per day, avoid stress, and walk a lot.

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

An easy choice for beginners

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

1. Stand with your feet shoulder-width apart and boxy. Keep your feet off the floor, arms in front of you, and perform the exercise at a brisk pace.
2. Stand with your feet wide apart, then rise onto your toes and reach your arms up. While squatting, keep your back straight and your knees not above the level of your toes.
3. lifting dumbbells (something that can lift weight).
4. Raise arm, step left, then step right, move quickly.
5. Lie on your back and lift your hips. Lean on your shoulders and feet, lift your hips, and lock in the high point.
6. Do a "Bicycle" by lifting your head and shoulders.

Pre-morning exercises to do at home for weight loss: link arms, legs, jumping. Perform each exercise for 30 seconds, with no rest or 15-20 second intervals. Repeat 2 sets with a 1-2 minute break. This easy but effective morning workout will speed up weight loss and give you energy throughout the day.

Complex for slimming the stomach and sides

It's no secret that the stomach and sides are the most problematic areas for women. To correct the figure, it is necessary to supplement it with exercises for the abdomen and sides, as well as cardio exercises.

It should be remembered that it is impossible to lose weight in one place, since fats are burned evenly throughout the body.To do this, you need to speed up blood circulation and burn fat with the help of cardio, and isolation exercises will strengthen muscles in a certain area. Exercise should be supplemented with proper nutrition.

An example of morning exercises for slimming the stomach and sides:

1. Warm-up: 5-10 minutes of joint gymnastics.
2. Lie on your back and do crunches at a fast pace. Legs are bent, shoulders are raised from the floor.
3. Do not change your position, straighten your legs, raise your head from the ground, put your hands under the back of your head. Raise your arms and legs without lowering them to the ground (leave a little distance - from 15 to 20 cm).
4. In the same position, reach your hands and toes and raise your straight legs at a right angle. Stand up and lift your head, shoulders, and arms, then lie down.
5. Lying on your back, lift your head and shoulders and try to reach your elbows to the opposite knee. Move at a moderate pace.
6. Roll onto your side and stand in a side plank (focusing on one arm and both legs), holding the position for 30 seconds or more. To increase the effectiveness of the exercise, try to reach the elbows of your upper arms to your knees.
7. Cool down: sit, spread your legs as far as possible, reach your hands and fingers, bend over to feel the stretch in your muscles.

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

For morning exercises more useful for weight loss, increase the volume of cardio training. For this, more walking, cycling, dancing, step aerobics, going to the pool is enough.

Exercises for legs, thighs and hips

Morning exercises to lose weight in your legs include dynamic cardio, as well as isolation exercises to strengthen the muscles of the hips, thighs and legs:

1. Start by jogging in place for 5-10 minutes.
2. Stand up and kick so that your left leg is in front and your right leg is behind you. Make sure the body is straight, transfer the weight to the front leg, the knee should not go beyond the toes. Repeat 10 times in both directions.
3. Perform plie squats (wide legs) for thighs and hips. The back is straight, the heels do not come off the floor, the knees do not leave the level of the toes. Repeat 10 times.
4. Stand on all fours and swing your legs. Bend your knees and lift your legs so that your thighs are parallel to (or slightly above) the floor. Repeat for each leg - 10-15 times.
5. Stand in front of the platform and move to the left edge of it. Step onto the hill with your right leg, bend your right knee and take your left leg out to the side. 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 "Sit" exercise next to the wall. Press your back into the support and step back ½ step until your thighs are parallel to the floor, squatting smoothly as if you were sitting in a chair. Do it in 2-3 ways.

These morning exercises for weight loss reduce the amount of fat in the legs and hips, strengthen and tone the muscles of the lower leg.

Working with an elastic band

Morning exercises for weight loss elastic helps to get rid of extra pounds and make your body more visible. For this, exercises with the ball should be replaced with cardio.

Morning complex with fitness group:

1. As you stand up, stretch your arms overhead. At the level of the right wrist, the limbs are slightly bent, they should be stretched and separated by an elastic band. Repeat 10 times.
2. Do horizontal jogging exercises. Place the elastic band on the toes, lie down and bend your legs one at a time, pulling your knees to your chest. Keep your back straight so that the elastic doesn't slip. Do 10 reps for each leg.
3. Go out and jump with an elastic around your waist 10 times.
4. After a 30-60 second rest, switch to cardio. Do "burpees" - go from a standing position to a lying position, then stand up and jump. Repeat 10 times.
5. Stand with your feet together in front of the step platform. Jump on a hill, spread your legs at shoulder level, squat down, and hold your hands in front of you. Step off the platform by lowering one foot first and then the other. Repeat 10 times for each leg.
6. Spread your legs in a plank position. Alternately move your legs to the side 10 times.

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

Working with dumbbells

You can lose weight and pump up your muscles with dumbbells. Slimming equipment for optimal weight 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 so that they are at shoulder level with dumbbells, and squat.
2. While standing, do side lunges with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Press with both hands.
4. Stand up and bend your knees slightly. Spread your arms on both sides of the device.
5. In a standing position, bend your arms at shoulder level with dumbbells. Step up with both feet at the same time.

Do some joint exercises to warm up before your morning workout. Perform 10-15 repetitions of each weight loss exercise for 2 sets. Do some stretching after your workout.

Cardio exercise

Aerobic exercises or cardio exercises train the heart muscles, speed up blood flow, metabolism and fat burning. These classes allow not only to lose weight, but also to increase muscle tone, endurance, and relieve stress.

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

1. Warm-up - step on the floor for 5 minutes.
2. Then perform 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 - bend/extend your elbows and move along the floor.
3. "The main step". Climb onto the platform and then use the other leg. Lower your feet one at a time to the floor.
4. "Up. "Step onto the raised platform with one foot and place the other foot behind your toes. Return to the floor from the limb behind you.
5. Come Step. Step onto the platform with one leg, bend the other leg and try to reach your hip with it.
6. "Dense". Step onto the stair platform with your right foot, then step on your left foot. Turn 180 degrees and return to the floor on the back side of the platform. You can jump down.

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

Japanese exercises with a towel

A popular method from Japan will also help you lose weight. The technique of performing Japanese exercises with a towel:

1. Roll a towel (length - from 40 cm, thickness - from 7 to 10 cm).
2. Lie on a fitness mat and place a pillow under your lower back (at the level of the navel) with your hands.
3. Spread your legs so that they are at shoulder level. From this position, bring your big toes together, the distance between your heels 20 cm. This condition is called "club-toed feet. "
4. Raise your arms above your head, turn your palms so that they touch the floor, and touch the tips of your little fingers so that your wrists are apart.
5. Hold in this position for 2-5 minutes.

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

In the group

Exercise with fitball is effective for weight loss, it accelerates the process of burning fat, because you need to maintain balance.

An example of morning exercises on the ball:

1. Perform straight and oblique crunches with the ball under your back.
2. Perform a hyperextension – place the ball under your stomach, toes on the floor, hands behind your head, raise and lower your body (chest).
3. Lying on the floor, put the fitball under the feet and sticks, lift the hips, fix it for a few seconds.
4. The position is the same as in the previous exercise - the hips are raised. Roll the ball with your feet, bend, then straighten.
5. Place a fitball under your head and shoulders, place your feet on the floor, and extend your arms out to the sides at chest level with light dumbbells.
6. Stand in a classic plank position, but put a ball under your feet, pull your knees to your chest, and pump the device.

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

Exercises for people over 50 years old

It is possible to lose weight even in adulthood, but in this case it is necessary to choose the right loads, because the risk of injury increases.

Morning exercise for people over 50:

1. While standing, rotate your arms, then your elbows and shoulders.
2. Alternately rotate your legs forward and then back.
3. While standing, place your hands so that one is at the top and the other is at the bottom.
4. Bend your body, place your hands on your knees, and turn your legs to the right and then to the left.
5. Standing, lifting the leg, rotating the ankle, knee and hip joints. Repeat for the other leg.
6. Swings the legs: forward and backward, then left and right (wide).
7. While standing, bend your arms, place your palms together at chest level, and turn your body to the side. Straighten your arms as you twist.
8. Do not change your position, put your left hand on your waist, lean your body to the left and lift your right leg above your head. Write 2-3 times, try to go down, then return to the starting position.
9. While standing, bend your body, trying to reach your arms and legs. Make sure your legs are not bent at the knees.
10. Hit the side.
11. Squat against a support while standing.

At first you can repeat each element 4-6 times for 2 sets. After that, 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. Jumping, heavy sports equipment and sudden movements should be avoided. It is important to focus on technique, exercise regularly and eat well.

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

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

The optimal exercise for a break at work

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

Exercises to lose weight at work:

1. Sit up straight, inhale as you inhale, and hold for a few seconds. Repeat 50 times.
2. While sitting, bend your body to both sides, place 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 pose for 5 seconds. Repeat 25 times.
4. Stand up and do 20 toes.
5. Sit down, bend your body, move your arms back with small dumbbells or water bottles, parallel to the floor, and hold for 3-5 seconds. Do this 10-15 times.
6. Squat against the wall 10-15 times.

Exercises can be done simultaneously or in several ways.

Evening exercises before going to bed

If you don't have time or desire to exercise during the day, you can do evening 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 going to bed:

1. Start with a warm-up: wrap your arms around your knees and lift your knees for 30 seconds.
2. Squat for 30 seconds.
3. Get on all fours, lift your right leg up until your thigh is parallel to the floor. Take turns swinging your legs.
4. Take a lying position and do push-ups. If you find it difficult, lean on your knees.
5. Stand up straight with your feet shoulder-width apart (feet facing outwards), hands behind your head. Kneel, then stand up and immediately raise your right leg so that your knee touches your right elbow. Then lower your leg, bend down and lift your left leg to touch your left elbow.
6. Take a supine position, push up, come down to your elbows (plank), then come back up onto your palms and lift your body.
7. Stand up straight with your feet wide apart and your arms out to the sides. Bend your body and 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 and support yourself with your hands, trying to reach your hip with your foot. Then repeat for the left leg. Stretch the muscles on each side for 30 seconds. Without changing your position, stretch your right arm across your chest, step with your left leg, and hold for 30 seconds. Then repeat for your left arm.

The mentioned evening exercise before going to bed lasts 8 minutes.

Conclusion

1. Choose one of the above workout plans to lose weight and get a fit and healthy body. Exercise every day.
2. The most persistent ones can have morning and evening classes. In addition, it is necessary to maintain an adequate level of physical activity throughout the day. Then weight loss will be noticeable.
3. Eating right. Remember that to lose weight you need to burn more calories than you consume.