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

Exercising for weight loss not only accelerates the process of burning fat, strengthens muscles, but also fills 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 to lose weight at home to be effective, physical education should be combined with proper nutrition. It is also necessary to choose a suitable complex to make filling pleasant.

When is the best time to exercise?

There is no single rule when it is better to do exercises for weight loss. It mainly depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evenings. There are pros and cons to morning and evening physical education.

Benefits of morning exercises:

• boosts 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 urination in the morning), blood 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, sports require more concentration, so it is better to start with light exercises.

Before morning exercises, you need to drink 220-440 ml of liquid and start training after 20 minutes. Then the blood will be more fluid and the load on the cardiovascular system will decrease.

Advantages of evening physical activity for weight loss:

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

Disadvantages of evening training:

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

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

Morning exercise at home

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

1. Practice for 15-30 minutes every day.
2. Before training, drink 1-2 glasses of warm water (you can add honey and/or lemon juice). This is a useful habit that initiates 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 hip joints. The duration of joint gymnastics is 5 to 10 minutes.
4. In order not to slow down the fat burning process, do not take a break of more than 60 seconds between exercises.
5. Eat breakfast after morning exercise, the best choice is proteins, for example, cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To speed up weight loss, you need not only to do exercises, but also to eat right, 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 cardio exercises, strength exercises (or their combination, which is more effective), complexes aimed at certain areas of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over 50 should exercise 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 start with simple morning exercises for beginners:

1. Place your feet wider than shoulder-width apart and in a box. Keep your heels off the floor, point your hand in front of you, and perform the exercise at high speed.
2. Place your feet wide apart and then raise your arms up onto your toes. When squatting, your back is straight, your knees do not go beyond the level of your toes.
3. Lift dumbbells (the weight is the weight you can lift).
4. With your arms up, take a step to the left, then take a step to the right, moving quickly.
5. Lift your pelvis while lying on your back. Lean on your shoulders and legs, lift your hips, fix them at the top point.
6. "Bicycle" by lifting your head and shoulders.

To lose weight at home, warm up before morning exercises: swing your arms, legs, jump. Perform each exercise for 30 seconds, either continuously or in 15-20 second intervals. Repeat 2 sets with a break of 1-2 minutes. This easy but effective exercise in the morning will speed up weight loss and give you energy for the whole day.

Complex for weight loss in the abdomen and sides

It's no secret that the stomach and sides are the most problematic areas for women. To improve your figure, you should complement the exercises for the abdomen and sides with cardio exercises.

It should be remembered that it is impossible to lose weight in one place, because fats are burned evenly throughout the body.To do this, it is necessary 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 completed with proper nutrition.

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

1. Warm-up: 5-10 minutes of joint gymnastics.
2. Lying on your back, perform movements at a fast pace. Legs are bent, shoulder blades are raised from the ground.
3. Do not change your position, straighten your legs, raise your head from the floor, put your hands behind your head. Raise your limbs without lowering them to the ground (leave a small distance - between 15 and 20 cm).
4. In the same position, raise your straight legs at a right angle, reach your toes with your hands. Stand up, lift your head, shoulders and shoulder blades, and then lie down.
5. Stay on your back, lift your head and shoulder blades and try to reach your elbow against your knee. Move at a moderate speed.
6. Roll to the 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 to reach the elbow of your upper arm to your knee.
7. Relax: sit, spread your legs as far as possible, reach your toes with your hands, bend over to feel the tension in your muscles.

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

Increase the amount of cardio to make morning workouts more beneficial for weight loss. For this, it is enough to walk more, ride a bicycle, dance, do step aerobics, visit the pool.

Exercises for legs, thighs and hips

Morning exercises to lose weight on your legs include dynamic cardio, as well as isolated 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 place your left foot in front and your right foot behind. Make sure the body is level, transfer the weight to the front leg, the knee should not go beyond the toe. Repeat 10 times in both directions.
3. Perform plie squats (wide-legged) for thighs and hips. The back is straight, the heels do not leave the floor, the knees do not go beyond the level of the toes. Repeat 10 times.
4. Swing your legs while standing on all fours. Bend your knee and raise your leg so that your thigh is parallel to the floor (or slightly above). Repeat for each limb - 10-15 times.
5. Stand in front of the stair platform, go to the left edge of it. Step on a hill with your right foot, take your left leg to the side, bend the knee of your right leg and squat. Bring your palms together at chest level for balance. Then lower your left leg to the floor. Exit the platform. Do 10 repetitions on each side.
6. Do the "Chair" exercise next to the wall. Press your back against the support, take a ½ step back, and squat smoothly as if you were 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 hips reduces the amount of fat in the whole 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 prominent. For this, you need to replace exercises with a band with cardio.

Morning complex with fitness band:

1. While standing, spread your arms above your head with an elastic band. The bend is at the level of the wrists, the limbs are slightly bent, it is necessary to separate them by stretching the elastic band. Repeat 10 times.
2. Do the horizontal jogging exercise. Put the 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 does not slip, keep your back straight. Perform 10 times for each limb.
3. Squat and jump with an elastic band on the hips 10 times.
4. After a 30-60 second break, switch to cardio. Perform "burpees" - stand on your feet, switch to a lying position, then stand up and jump. Repeat 10 times.
5. Stand with your feet together in front of the stair platform. Jump on a hill, spread your legs at shoulder level, squat down, join your hands in front of you. Step down from the platform, first one leg, then the other. Repeat 10 times for each limb.
6. Spread your legs in a plank position. Alternatively, move your limbs to the side 10 times.

You can complete your morning weight loss workout with a 5-minute stretch, which will get your heart rate back up and relax tense muscles. Exercising with 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 weight loss equipment is between 2 and 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.
2. While standing, do side lunges with weights.
3. Lie down, bend your arms with dumbbells so that they are at chest level. Apply pressure with both hands.
4. Stand up, bend your body a little, bend your knees. Spread your arms to the sides with the apparatus.
5. While standing, bend your arms with dumbbells so that they are at shoulder level. Press up with both limbs at the same time.

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

Cardio exercise

Aerobic exercises or cardio exercises exercise the heart muscle, speed up 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 workout for weight loss for beginners on the step platform:

1. Warm-up - step 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 along the floor by bending / extending your elbows.
3. "The main step". Get on the platform, then apply the other limb. Lower yourself to the floor, lower your legs one by one.
4. "Step up. "Step onto the raised platform with one foot and place the other foot behind your toe. Return to the ground from the limb behind you.
5. Bald Step. Step on the platform with one leg, bend the other leg and try to reach your hips with it.
6. "Leap". Step onto the stair platform with your right foot, then move your left foot. Turn 180 degrees and return to the ground at the back of the platform. You can jump down.

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

Japanese exercise with a towel

The famous Japanese technique also helps to lose weight. Technique for performing Japanese exercises with a towel:

1. Roll a roll from a towel (length - from 40 cm, thickness - from 7 to 10 cm).
2. Lie on the fitness mat, put a pillow under your lower back (at the level of the navel), hold it with your hands.
3. Spread your legs so that they are at shoulder level. From this position, join your thumbs with the distance between your heels 20 cm.
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 separated from each other.
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 weight loss, the process of burning fat is accelerated, because it is necessary to maintain balance.

An example of morning exercises on the ball:

1. Hit the ball under your back, straight and curved.
2. Perform hyperextension - put the ball under your stomach, put your toes on the floor, put your hands behind your head, raise and lower your body (chest).
3. Lie on the floor, put a fitball under your feet and calves, raise your hips, fix them up 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, twist and then straighten them.
5. Put a fitball under your head and shoulders, put your feet on the floor, spread your arms 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, pump the machine.

Repeat all movements 10-15 times in 2 approaches with a break - between 30 and 60 seconds.

Exercises for those over 50 years old

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

Morning exercises for people over 50 years old:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Alternately swing your limbs forward and then back.
3. While standing, keep one arm up and the other down.
4. Bend your body, put your hands on your knees, bend your legs to the right, then to the left.
5. While standing, lift your leg, rotate at the ankle, knee and hip joint. Repeat for the other leg.
6. Swing your legs: back and forth, then left and right (transverse).
7. While standing, bend your arms, join your palms at chest level and turn your body to the sides. Straighten your arms as you turn.
8. Do not change your position, put your left hand on your waist, bend your body to the left, and raise your right leg above your head. Try to jump 2-3 times, lower, and then return to the starting position.
9. While standing, bend your body, trying to reach your feet with your hands. Make sure your legs are not bent at the knees.
10. Jump 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.

For women over 50, morning exercises for weight loss should consist of low-impact exercises. You should avoid jumping, heavy sports equipment and sudden movements. It is important to pay attention to technique, exercise regularly and eat right.

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

Some people who want to lose weight believe that they can lose weight by doing simple exercises in bed in the morning. But this idea 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 sofa does not have the same effect. Therefore, it is better to choose more intense exercises to lose weight.

Here's the optimal workout 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 the main muscle groups and accelerate fat burning.

Exercises to lose weight at work:

1. Sit up straight, pull in your stomach while breathing in, hold for a few seconds. Repeat about 50 times.
2. While sitting, bend your body sideways 25 times on each side, placing your hands behind your head.
3. Sit on the edge of the chair, put your hands on it, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. Standing, rise to your toes 20 times.
5. Sit, bend your body, pull your hands back with small dumbbells or water bottles, parallel to the floor, fix for 3-5 seconds. Perform 10-15 times.
6. Squat against the wall 10-15 times.

Exercises can be done at once or in several approaches.

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: swing your arms in circles and lift your knees for 30 seconds.
2. Squat for 30 seconds.
3. Stand on all fours, lift your right leg up, so that your thigh is parallel to the floor. Alternately, swing your limbs.
4. Take a lying position and do push-ups. If it is difficult for you, lean on your knees.
5. Stand up straight, place your feet shoulder-width apart (feet pointing outwards) and place your hands behind your head. Squat down, then stand up and immediately raise your right leg so that your knee touches your right elbow. Then lower your leg, squat, and lift your left leg to touch your left elbow.
6. Take a lying position, push up, go down on your elbows (plank), and then rise again on your palms and lift your body.
7. Stand straight, spread your legs wide and extend your arms to the sides. Bend your body, touch your right leg with your left hand and return to the starting position. Then touch your right palm to your left foot.
8. To warm up. While standing, raise your right leg, try to reach your hip with your leg, 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 hand along your chest, squeeze it with your left limb and hold for 30 seconds. Then repeat for your left hand.

The described evening exercise before going to bed lasts only 8 minutes.

The result

1. Choose one of the exercise plans above to lose weight and get a more athletic and toned body. Do daily exercises.
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 the weight loss will be noticeable.
3. Eat right. Remember that you need to burn more calories than you consume to lose weight.