Morning and evening weight loss exercises: abdominal, butt and leg exercises

Weight loss exercises not only speed up the process of burning fat, strengthen muscles, but also give you energy for the whole day. Regular training increases muscular 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 to lose weight 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 pleasant.

When is the best time to exercise?

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

Benefits of morning exercise:

• gives a boost of energy and vitality;
• 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 the morning urination), circulation is slow, exercise speeds it up, then the heart and blood vessels are subjected to a heavy load;
• after sleep, the lungs are slightly narrowed, the activity of the nervous system is reduced due to lack of oxygen, exercises require more concentration, so it is better to start with light exercises.

Before morning exercises, you should drink 220-440 ml of liquid and after 20 minutes start training. Then the blood will become more liquid 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 from exercise.

Disadvantages of evening study:

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

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

Morning gymnastics at home

Morning exercises at home will accelerate weight loss if you follow these recommendations while 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 the metabolic processes and helps the body to "wake up".
3. Do not forget to warm up before the morning exercises: lateral bending of the body, rotation of the shoulders, elbows, wrists, as well as knees, ankles and hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
4. Do not rest longer than 60 seconds between exercises so as not to slow down the fat burning process.
5. Have breakfast after morning gymnastics, the best choices are proteins, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

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

Not everyone knows what exercises they should do in the morning to lose weight. It can be cardio training, strength exercises (or a combination of them, which is much more effective), complexes focused on certain areas of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over 50 should do sports according to a special program, the 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 feet wider than shoulder width apart and box. Keep your heels off the floor, point your arm in front of you, and perform the exercise at a fast pace.
2. Squat with your feet wide apart and then stand up on your toes, stretching your arms up. When squatting, your back is straight, your knees do not go beyond the level of your toes.
3. Lift dumbbells (the weight you can lift).
4. Take a step to the left, raising your arms, then take a step to the right, moving quickly.
5. Raise your pelvis while lying on your back. Lean on your shoulders and legs, lift the buttocks, fix at the top point.
6. Make 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, do them without rest or at intervals of 15-20 seconds. Repeat 2 series with a break of 1-2 minutes. This easy but effective workout in the morning will speed up weight loss and give you energy for the whole day.

Complex for slimming the abdomen 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 supplement the exercises for the abdomen and sides with cardio exercises.

It is important to remember that it is impossible to lose weight in one place, since 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 a certain area. Training should be supplemented with proper nutrition.

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

1. Warm-up: joint gymnastics for 5-10 minutes.
2. Lying on your back, perform sit-ups at a fast pace. The legs are bent, the shoulder blades are raised from the floor.
3. Do not change your position, straighten your legs, raise your head from 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, raise your straight leg at a right angle, reaching your toes with your hands. Stand up, lift the head, shoulders and shoulder blades, and 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 your side, stand in a side plank (focus 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, spread your legs as far as possible, reach your toes with your hands, bend over to feel the stretch of your muscles.

To begin with, 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 training. To do this, it is enough to walk more, ride a bike, dance, do step aerobics and visit the pool.

Exercises for legs, thighs and butt

Morning exercises for slimming 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 is behind you. Make sure that the body is horizontal, transfer the weight to the front limb, the knee should not go beyond the toe. Repeat in both directions 10 times.
3. Perform flat squats (with feet wide) for the hips and buttocks. The back is straight, the heels do not leave the floor, the knees do not exceed the level of the toes. Repeat 10 times.
4. Rotate your legs while standing on all fours. Raise your leg with a bent knee so that your thigh is 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 onto a hill with your right foot, take your left leg out to the side, bend the knee of your right leg 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 close to the wall. Press your back to the support, step back ½ step, squat smoothly as if sitting in a chair until your thighs are parallel to the floor. Perform in 2-3 approaches.

This morning exercise for slimming the legs and buttocks reduces the amount of fat in the whole body, strengthens and tightens the muscles of the lower limbs.

Elastic band work

Morning exercises for weight loss with an elastic band will help you get rid of extra pounds and make your body more prominent. To do this, exercise with the band should be alternated with cardio.

Morning complex with fitness band:

1. While standing, open your arms with a rubber band overhead. The loop is at the level of the wrists, the limbs are slightly bent, they should be spread apart, stretching the elastic band. Repeat 10 times.
2. Do the horizontal running exercise. Place the elastic band on your toes, lie down, bend your legs one at a time, pulling your knees to your chest. Make sure the elastic doesn't slip, keep your back straight. Perform 10 times for each limb.
3. Squat and jump with an elastic band at the hips 10 times.
4. After a 30-60 second rest, switch to cardio. Perform "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 on a hill, spread your legs at shoulder level, squat down, clasp your hands in front of you. Get off the platform by lowering one foot first and then the other. Repeat 10 times for each limb.
6. Spread your legs into a plank position. Alternately move your limbs to the side 10 times.

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

Work with dumbbells

You can lose weight and pump up your muscles with the help of dumbbells. The optimal weight of slimming equipment is from 2 to 4 kg. But if you lift more, then 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.
2. While standing, do side lunges with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Do two-handed presses.
4. Stand up, slightly tilt your body, bend your knees. Open your arms with the device at your side.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder level. Push up with both limbs at the same time.

Before morning gymnastics, do joint warm-up exercises. Perform each weight loss exercise 10-15 times for 2 sets. After training, do some stretching.

Cardio exercises

Aerobic exercise or cardio 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 weight loss cardio exercise for beginners on a step platform:

1. Warm-up - step in place 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 tempo. Then change the exercise a little - slide on the floor, bending/unfolding your elbows.
3. "Basic step". Get on the platform, then apply the other limb. Lower to the floor, lowering your feet one at a time.
4. "Step up". Step on a raised platform with one foot and place the other on the toes behind. Return to the floor on the limb that is behind you.
5. Kell Step. Step on the platform with one leg, bend the other and try to reach your buttocks with it.
6. "Bounce". Step onto the step platform with your right foot, then move your left foot. Return to the floor on the back side of the platform by turning 180 degrees. You can jump down.

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

Japanese towel exercise

A popular technique from Japan also helps you lose weight. Technique for performing Japanese exercises with a towel:

1. Roll up a roll of cloth (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 the navel), holding 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 20 cm. This position is called "club feet".
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 spread 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

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

Example of morning exercises on the ball:

1. Perform crunches with the ball under your back, straight and incline.
2. Perform a hyperextension - place the ball under your stomach, rest your toes on the floor, grab your hands behind your head, raise and lower your body (chest).
3. Lie on the floor, put a fitball under your legs and shins, raise the buttocks, fix on top for a few seconds.
4. The position is the same as in the previous exercise - raised buttocks. Roll the ball with your legs, bending them and then straightening them.
5. Place a fitball under your head and shoulders, support your feet on the floor, spread your arms with light dumbbells at the sides at chest level.
6. Stand in a 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 approaches with rest - from 30 to 60 seconds.

Exercise for those over 50

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 those over 50:

1. While standing, rotate your arms, then your elbows and shoulders.
2. Alternately swing your limbs forward and backward.
3. While standing, rotate your arms so that one is on top and the other is on the bottom.
4. Tilt your body, place your hands on your knees, rotate your legs to the right and then to the left.
5. While standing, lift your leg, rotate at the ankle, knee and hip joint. Repeat for the other leg.
6. Rotate your legs: forward and backward, and then left and right (crosswise).
7. While standing, bend your arms, bring your palms together at chest level, and roll your body to the side. Straighten your arms as you twist.
8. Do not change your position, put your left hand on the waist, tilt your body to the left, raising the right limb above your head. Fly 2-3 times, trying to get lower, 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 don't bend at the knees.
10. Throw yourself aside.
11. While standing, squat against the support.

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. You should avoid jumping, heavy sports equipment and sudden movements. It is important to focus on technique, exercise regularly and eat right.

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

Some people who 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 process of burning fat, you need to actively move and load as many muscle groups as possible. But training on the sofa 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 train the main muscle groups and accelerate fat burning.

Exercises to lose weight at work:

1. Sit up straight, lift your stomach while exhaling, hold for a few seconds. Repeat about 50 times.
2. While sitting, tilt your body to the side, 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, hold the pose for 5 seconds. Repeat 25 times.
4. Standing, raise yourself on your toes 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 10-15 times.
6. Squat against the wall 10-15 times.

Exercises can be performed at once or in several approaches.

Evening exercises before bed

If you don't have time or desire to do sports during the day, you can do evening weight loss exercises 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: circle your arms and lift 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. Lie down and do push-ups. If it is difficult for you, then lean on your knees.
5. Stand up straight, place your feet shoulder-width apart (feet pointing outwards) and place your hands on the back of your head. Squat, then stand up and immediately raise your right limb so that the knee touches the elbow of your right arm. Then lower your leg, squat down, and lift your left leg to touch your left elbow.
6. Take a lying position, push yourself up, lower yourself on your elbows (plank), then rise again on your palms and raise your body.
7. Stand straight, spread your legs wide and extend your arms to the sides. Bend your body, touching the right leg with your left hand, and return to the starting position. Then touch your right palm to your left foot.
8. Warm-up. While standing, raise your right leg, trying to reach the butt 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 your position, stretch your right arm past your chest, press it with your left limb and pull for 30 seconds. Then repeat for your left arm.

The described evening exercise before going to 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. Do exercise daily.
2. The most persistent can hold 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.