Morning and evening exercises to lose weight: exercises for abdomen, buttocks and legs.

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

In order for morning exercises to lose weight at home to be effective, it is necessary to combine physical education with proper nutrition. It is also necessary to choose a suitable complex so that the charging is pleasant.

When is the best time to exercise?

There is no single rule for when it is best to exercise for weight loss. This largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. Morning and evening physical education has its pros and cons.

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 increases (the person did not drink during sleep, part of the liquid came out when urinating in the morning), circulation is slow, exercise accelerates it, then the heart and blood vessels are subject to a large load;
• After sleeping, the lungs narrow slightly, 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 exercise, it is necessary 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.

Advantages of nighttime physical activity to lose weight:

• accelerates metabolism, food is digested faster, but it is important to remember that dinner should be light;
• Fats are burned during sleep, as muscles need energy to recover after exercise.

Disadvantages of night training:

• exercise can cause sleep disorders if the load was intense, so it is necessary to exercise 2-3 hours before bedtime;
• Appetite increases if the training was too intense or long.

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

Morning exercise at home.

Morning exercises at home will accelerate weight loss if you follow these recommendations while doing it:

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 flexion of the body, rotation of the shoulders, elbows, wrists, as well as knees, ankles and hips. The duration of joint gymnastics is 5-10 minutes.
4. Do not take breaks between exercises of more than 60 seconds so that the fat burning process does not slow down.
5. Eat breakfast after morning exercise, the best option is protein, such as cottage cheese, complex carbohydrates (porridge, fiber) and vegetables.

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

Not everyone knows what type of exercise to do in the morning to lose weight. It can be cardiovascular 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 need to 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, 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 down with your legs wide apart and then rise up on your toes, stretching your arms up. When squatting, the back is straight and the knees do not go beyond the level of the toes.
3. Lift dumbbells (the weight is whatever 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. Support yourself on your shoulders and feet, lift your buttocks and focus on the top point.
6. Do a "Bicycle" by raising your head and shoulders.

Before morning exercises to lose weight at home, do a warm-up: swing your arms, legs, jump. Perform each exercise for 30 seconds, do them without rest or in intervals of 15-20 seconds. Repeat 2 sets with a 1-2 minute break. This easy but effective morning workout will accelerate your weight loss and give you energy throughout the day.

Complex to lose weight in the abdomen and sides.

It's no secret that the stomach and sides are the most problematic areas for women. To correct your figure it is necessary to complement abdominal and side exercises with cardiovascular exercises.

It is important to remember that it is impossible to lose weight in one place, since fats are burned evenly throughout the body.To do this, you need to accelerate blood circulation and fat burning with the help of cardiovascular exercises, and isolated exercises will tighten the muscles in a certain area. Training must be complemented by 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. Lying on your back, perform sit-ups at a fast pace. The legs are bent and the shoulder blades are raised off the ground.
3. Do not change your position, straighten your legs, lift your head off the floor, place your hands under the back of your neck. Raise your limbs without lowering them to the floor (leave a small distance, 15-20 cm).
4. In the same position, raise your straight legs at a right angle, reaching your toes with your hands. Stand up, raise your head, shoulders and shoulder blades, and then lie down.
5. Remain face up, lift your head and shoulder blades and try to reach the 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 for 30 seconds or more. To increase the effectiveness of the exercise, try bringing the elbow of your upper arm to the knee.
7. Cool down: 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 start, repeat each item 10 times, gradually increasing the number up to 20-25. Perform 2 series.

To make morning exercises for weight loss more beneficial, increase the amount of cardiovascular training. To do this, it is enough to walk more, ride a bicycle, dance, do aerobic exercises and visit the pool.

Exercises for legs, thighs and buttocks.

Morning exercises to lose weight in the legs include dynamic cardio, as well as isolated exercises to strengthen the muscles of the glutes, 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. Make sure that the body is level, transfer the weight to the front limb, the knee should not protrude beyond the toe. Repeat in both directions 10 times.
3. Perform plié (wide-legged) squats for your thighs and glutes. The back is straight, the heels do not leave the ground, the knees do not exceed the level of the toes. Repeat 10 times.
4. Swing your legs while standing 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 step platform and move to its left edge. Step up a hill with your right foot, take your left foot to the side, bend the knee of your right limb, and squat down. To maintain balance, bring your palms together in front of you at chest level. Then lower your left leg to the ground. 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 ½ step, gently squat down, as if sitting in a chair, until your thighs are parallel to the floor. Perform 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 tones the muscles of the lower extremities.

Work 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 prominent. To do this, it is necessary to alternate band exercises with cardiovascular exercises.

Morning complex with fitness band:

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 the elastic band on your toes, stand, bend your legs one by one, bringing your knees closer to your chest. Make sure the elastic does not slip, keep your back straight. Perform 10 times for each limb.
3. Squat and jump with an elastic band on your hips 10 times.
4. After a 30 to 60 second rest, move on to cardio. Perform "Burpees": from a standing position, go to a lying position, then stand up and jump. Repeat 10 times.
5. Stand facing the platform with your feet together. Jump up a hill, spread your legs shoulder-width apart, squat down and join your hands in front of you. Get off the platform, lowering first one leg and then the other. Repeat 10 times for each limb.
6. Spread your legs in a plank position. Alternately move your limbs to the sides 10 times.

You can complete your morning exercises to lose weight 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.

work with dumbbells

You can lose weight and strengthen your muscles by using dumbbells. The optimal weight of weight loss equipment is 2 to 4 kg. But if you lift more, the load increases.

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

1. Stand up, bend your arms with dumbbells until they are at shoulder height and squat down.
2. While standing, do lateral 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. Extend your arms with the device to the sides.
5. In a standing position, bend your arms with dumbbells so that they are at shoulder height. Do an upward press with both limbs at the same time.

Before morning exercises, do joint exercises to warm up. Perform each weight loss exercise 10 to 15 times for 2 sets. After your workout, do some stretches.

cardio exercise

Aerobic or cardiovascular exercises train the heart muscle, accelerate 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 cardio exercise for weight loss for beginners on a stepped 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. Then change the exercise a little: slide across the floor, bending/extending your elbows.
3. "Basic step. "Step onto the platform and then apply the other limb. Lower yourself to the floor, lowering your legs one at a time.
4. "Increase. "Step onto a raised platform with one foot and place the other on the toe behind. Return to the ground from the limb behind you.
5. Kel Pass. Climb onto the platform with one leg, bend the other and try to reach your buttocks with it.
6. "Bounce". Step onto the platform with your right foot and then move your left foot. Return to the floor at the back of the platform, turning 180 degrees. You can jump down.

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

Japanese exercise with towel.

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

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

Climb carefully to avoid injury. Gradually increase the setting time by 10 to 20 seconds at a time.

in the ball

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

An example of morning exercises with a 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 and hold the top 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 and then straightening them.
5. Place a fitball under your head and shoulders, rest your feet on the floor, extend 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 to your chest and pump the apparatus.

Repeat all movements 10 to 15 times in 2 sets with a rest, 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, as the risk of injury increases.

Morning exercises for over 50 years:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Alternately rotate your limbs forward and then back.
3. While standing, move 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 and then to the left.
5. While standing, lift your leg and rotate your ankle, knee and hip joint. Repeat for the other leg.
6. Swing your legs: forward and backward, and then left and right (transverse).
7. While standing, bend your arms, bring your palms together at chest level and turn your body to the sides. Stretch your arms when turning.
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. Jump 2-3 times, trying to go down 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 do not bend at the knees.
10. Lunge to one side.
11. Standing, crouch against the support.

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

Morning exercises to lose weight 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 are losing weight believe 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 exercising on the couch doesn't have that effect. Therefore, to lose weight it is better to opt for 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 exercise the main muscle groups and accelerate fat burning.

Exercises to lose weight in the workplace:

1. Sit upright, draw in your stomach as you exhale, and hold the position for a few seconds. Repeat about 50 times.
2. While sitting, tilt your body to the sides, 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 and hold the position for 5 seconds. Repeat 25 times.
4. Stand 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, hold for 3-5 seconds. Perform 10 to 15 times.
6. Squat against the wall 10 to 15 times.

The exercises can be performed at once or in several approaches.

Night exercises before going to bed.

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

Effective gymnastics to lose weight and relax 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, lift your right leg and raise it so that your thigh is parallel to the floor. Move your limbs alternately.
4. Lie down and do push-ups. If you find it difficult, get 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. Crouch down, then stand up and immediately raise the right limb so that the knee touches the elbow of the right hand. Then lower your leg, squat down, and raise your left leg until it touches your left elbow.
6. Position yourself, push up, lower yourself onto your elbows (plank) and then rise back up onto your palms and lift your body.
7. Stand up straight, spread your legs wide and extend your arms to the sides. Tilt your body by touching your right foot with your left hand and return to the starting position. Then touch your left leg with your right palm.
8. Heating. While standing, raise your right leg, trying to reach your buttock with your foot, using your hand to help you. Then repeat 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 with your left hand.

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 exercises daily.
2. The most persistent can teach classes in the morning and afternoon. 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 well. Don't forget that to lose weight you need to burn more calories than you consume.