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

Exercise for weight loss not only speeds up the fat burning process and builds muscle, it also provides you with energy throughout the day. Regular training increases muscular endurance, develops the cardiovascular system, improves mood through the production of endorphins, and stimulates a person to live a healthy lifestyle.For at-home morning workouts to be effective for weight loss, physical activity must be combined with proper nutrition. You also need to choose the right combination to make charging a pleasure.

When is the best time to exercise?

There is no single rule that indicates when exercise is better for weight loss. This largely depends on biological rhythms: "larks" choose morning training, "night owls" choose evening. Both morning and evening sports have their own advantages and disadvantages.Benefits of morning exercise:

• Increases energy and vitality;
• Accelerate the metabolic process and fat burning process;
• Improve your mood.

Disadvantages of morning exercise:

• Increased blood density (no drinking water while sleeping, some fluid leaking out during morning urination), slow blood circulation, accelerated exercise, and high load on the heart and blood vessels;
• After sleep, the lungs shrink slightly and the activity of the nervous system is reduced due to lack of oxygen. Exercise requires more concentration, so it is best to start with light exercise.

You need to drink 220-440 ml of liquid before morning exercise and start training 20 minutes later. Then the blood will become smoother and the load on the cardiovascular system will be reduced.

Benefits of evening physical activity for weight loss:

• Metabolism speeds up and food is digested faster, but remember to keep dinner light;
• Fat is burned during sleep because muscles need energy to recover after exercise.

Disadvantages of evening training:

• Excessive exercise can cause sleep disorders, so you need to exercise 2-3 hours before going to bed;
• If you exercise too hard or for too long, your appetite will increase.

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

Morning exercise at home

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

1. Classes last 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 kick-starts metabolic processes and helps the body "wake up".
3. Before morning exercise, you must do warm-up activities: side bending of the body, rotation of shoulders, elbows, wrist joints, knees, ankles, and hip joints. The time for joint gymnastics is 5 to 10 minutes.
4. Don't rest longer than 60 seconds between exercises to avoid slowing down the fat-burning process.
5. For breakfast after morning exercise, the best choice is protein such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

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

Not everyone knows what exercises to do in the morning to lose weight. This can be aerobic training, strength training (or a combination of both, which is more effective), comprehensive training targeting certain parts of the body, training with additional equipment (dumbbells, resistance bands, medicine balls). People over 50 need to follow a special exercise plan and movements should be less strenuous to reduce the risk of injury.

An easy option for beginners

If your fitness level is low, it is recommended that beginners start with simple morning exercises:

1. Stand with your feet wider than shoulder-width apart and make fists. Keep your heels off the floor, aim your hands forward, and perform the exercise quickly.
2. Squat with your legs apart, then lift your toes and extend your arms upward. When squatting, keep your back straight and your knees not going past your toes.
3. Lift dumbbells (weight is how much you can lift).
4. Take a step to the left, raising your arms, then take a step to the right, moving quickly.
5. Lift your pelvis while lying on your back. Lean on your shoulders and feet and lift your hips, locking in at the highest point.
6. Lift your head and shoulders in a "bicycle" motion.

Before doing morning exercises at home to lose weight, do some warm-up exercises: arm swinging, leg swinging, and jumping. Each exercise lasts 30 seconds and can be performed without a break or with 15-20 second intervals. Repeat for 2 sets, resting for 1-2 minutes. This simple but effective morning workout will speed up weight loss and keep you energized throughout the day.

Slimming complex for belly and sides

As we all know, the abdomen and sides are the areas most prone to problems for women. To correct your shape, you need to supplement abdominal and side exercises with aerobic exercise.It is important to remember that it is impossible to lose weight in one place, as fat is burned evenly throughout the body.To do this, you need to speed up blood circulation and fat burning with the help of aerobic exercise, while isolation exercises tighten the muscles in a certain area. Training must be supplemented with proper nutrition.Examples of morning exercises to lose weight on the abdomen and sides:

1. Warm up: joint gymnastics for 5-10 minutes.
2. Lie on your back and quickly perform sit-ups. Bend your legs and lift your shoulder blades off the floor.
3. Without changing your position, straighten your legs, lift your head off the floor, and place your hands underneath your head. Lift the limb without lowering it to the floor (leave a small distance - 15 to 20 cm).
4. In the same position, raise your straight leg at a right angle with your hands touching your toes. Stand up, lifting your head, shoulders and shoulder blades, then lie down.
5. While lying on your back, lift your head and shoulder blades and try to touch your elbow to your opposite knee. Move at a moderate speed.
6. Turn onto your side, standing in side plank (focusing on one arm and both legs), and hold this position for 30 seconds or more. To increase the effectiveness of the exercise, try extending the elbow of your upper arm to your knee.
7. Calm down: Sit down, spread your legs as far as possible, touch your toes with your hands, and bend over to feel the stretch in your muscles.

Start by repeating each element 10 times, gradually increasing to 20-25 times. Perform 2 sets.

To make morning exercise more beneficial for weight loss, increase your aerobic training volume. To do this, it is enough to walk more, ride a bicycle, dance, step aerobics, go to the swimming pool.

Legs, Thighs and Butt Exercises

Morning leg workout for weight loss includes dynamic aerobics, as well as separate exercises to strengthen your glutes, thighs and leg muscles:

1. Start by jogging in place for 5 to 10 minutes.
2. Stand up and lunge with your left leg in front and your right leg behind you. Keeping your body level, transfer your weight to your forelegs and keep your knees from sticking out past your toes. Repeat 10 times in both directions.
3. Perform push-ups (wide legs) on thighs and buttocks. Keep your back straight, your heels not leaving the floor, and your knees not going past your toes. Repeat 10 times.
4. Swing your legs while standing on all fours. Lift your legs, bending your knees so that your thighs are parallel (or slightly higher) to the floor. Repeat 10-15 times for each limb.
5. Stand in front of the stepped platform and move to its left edge. Step onto the hillside with your right foot, move your left foot to one side, bend your right knee, and squat down. To maintain balance, place your palms together in front of your chest. Then lower your left leg to the floor. Leave the platform. Repeat 10 times on each side.
6. Perform "chair" exercises close to a wall. Press your back into the support, step back 1/2 step, and squat smoothly, as if you were sitting on a chair, until your thighs are parallel to the floor. Do it in 2-3 ways.

This morning exercise can reduce weight in the legs and buttocks, reduce body fat, and strengthen and tighten the muscles of the lower limbs.

Use elastic bands

Morning weight loss exercises using elastic bands will help you shed excess pounds and make your figure more pronounced. To do this, resistance band exercises need to be alternated with aerobic exercise.Morning complex with fitness band:

1. While standing, open your arms and lift the elastic band above your head. The loop is located at the level of the wrist, the limbs are slightly bent, it is necessary to separate them and stretch the elastic band. Repeat 10 times.
2. Perform horizontal running exercises. Wrap the elastic band over your toes, and in a lying position, bend your legs one by one and pull your knees toward your chest. Make sure the elastic doesn't slip and keep your back straight. Perform 10 times per limb.
3. Squat and jump with an elastic band on your hips 10 times.
4. After resting for 30-60 seconds, continue with cardio. Perform "burpee jumps" - go from a standing position to a lying position, then stand up and jump. Repeat 10 times.
5. Stand in front of a step platform with your feet together. Jump onto a hill, spread your legs to shoulder height, squat down, and cross your hands in front of you. Descend from the platform, first lowering one leg, then the other. Repeat 10 times for each limb.
6. Spread your legs apart into a plank position. Alternately move each limb to one side 10 times.

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

Work with dumbbells

You can use dumbbells to lose weight and build muscle. The optimal weight of weight loss equipment is 2 to 4 kilograms. But if you're lifting more, increase the load.Women can follow this plan to perform dumbbell morning exercises to lose weight:

1. Stand up, bend your arms with dumbbells so they are level with your shoulders, and squat down.
2. While standing, perform side lunges with weights.
3. Lie down and bend your arms with dumbbells so they are level with your chest. Use both hands to perform presses.
4. Stand up, leaning slightly and bending your knees. Spread your arms out to the sides with the machine.
5. Standing, bend your arms with dumbbells so they are level with your shoulders. Push up with both limbs at the same time.

Warm up with joint exercises before morning exercise. Perform each weight loss exercise 10-15 times and do 2 groups. After your workout, do some stretches.

Aerobic exercise

Aerobic exercise, or aerobic exercise, trains the heart muscle, speeds up blood flow, metabolic processes and fat burning. Not only do these classes allow you to lose weight, they also build muscle tone, endurance, and eliminate stress.Morning weight loss aerobics for beginners on a step platform:

1. Warm up – stand still for 5 minutes.
2. Then execute the "Step-touch" element. While standing, lift one leg off the floor, bend it and place it next to the other leg. Gradually pick up the pace. Then change the exercise up a bit - glide along the floor and bend/extend your elbows.
3. "The basic steps". Climb up to the platform and apply the other limb. Lower yourself to the floor, one leg at a time.
4. "Step up. " Place one foot on the raised platform and place the other foot behind your toes. Return to the floor with the limb behind you.
5. Kyle Steps. Step one leg onto the platform, bend the other leg, and try to reach your hip 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 of the platform and rotate 180 degrees. You can jump down.

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

Japanese towel exercise

A popular technique from Japan can also help you lose weight. Tips for performing Japanese exercises with a towel:

1. Roll the towel into a roll (length - 40 cm, thickness - 7 to 10 cm).
2. Lie on an exercise mat, place the mat under your lower back (at belly button level) and hold it with your hands.
3. Spread your legs so they are shoulder level. Starting from this position, bring the big toes together with a distance of 20 cm between the heels. This position is called "deformed toe foot".
4. Raise your arms above your head, turning your palms so they touch the floor and the tips of your pinky fingers, keeping your wrists apart.
5. Lock this position for 2-5 minutes.

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

on the ball

Training with an exercise ball is great for weight loss; it speeds up the fat-burning process because you need to maintain balance.Examples of morning ball drills:

1. Perform sit-ups with the ball under your back, either straight or inclined.
2. To perform a hyperextension - place the ball under your belly, place your toes on the floor, cross your hands behind your head, and raise and lower your body (chest).
3. Lie on the floor, place an exercise ball under your feet and shins, lift your hips, and hold on top for a few seconds.
4. The posture is the same as the previous exercise - hip lift. Roll the ball with your feet, bending and then straightening.
5. Place an exercise ball under your head and shoulders, place your feet on the floor, and use light dumbbells to extend your arms to your sides at chest level.
6. Standing in a classic plank position, but with the ball under your feet, pull your knees toward your chest and pump the machine hard.

Repeat all moves 10-15 times in two sessions, resting 30 to 60 seconds in between.

Exercise for people over 50

Even in adulthood you can lose weight, but in this case you need to choose the right load, since the risk of injury increases.Morning exercises for people over 50 years old:

1. While standing, rotate your hands, then your elbows and shoulders.
2. Alternately rotate your limbs forward and backward.
3. While standing, swing your arms so that one arm is up and the other is down.
4. Lean your body, place your hands on your knees, and twist your legs to the right, then to the left.
5. While standing, lift your legs and rotate your ankles, knees, and hips. Repeat with the other leg.
6. Swing your legs: front and back, then side to side (sideways).
7. While standing, bend your arms, bring your palms together to chest level, and turn your body to your sides. Keep your arms straight when turning.
8. Without changing your posture, place your left hand on your waist, lean your body to the left, and raise your right limb above your head. Bounce 2-3 times, try lowering, then return to starting position.
9. While standing, lean forward and try to reach your feet with your hands. Make sure your legs are not bent at the knees.
10. Dash to the side.
11. While standing, squat against a support.

Initially, you can repeat each element 4-6 times for a total of 2 sets. Then the number of repetitions can be increased to 12 times.

Morning exercise for women over 50 should include low-intensity exercise. Jumping, use of heavy exercise equipment and sudden movements should be avoided. It is important to focus on technique, train regularly and eat right.

Is exercising on the couch or in bed effective?

Some people who are losing weight believe that they can lose weight by doing some simple exercises in bed in the morning. However, this view is wrong. To start the fat burning process, you need to be active and load up as many muscle groups as possible. But exercising on the couch doesn't have that effect. Therefore, if you want to lose weight, it is best to choose more intense exercise.

Best exercises for breaks at work

Even people who work all day can lose weight. There is a complete complex that allows you to target major muscle groups and accelerate fat burning.Workplace weight loss exercise:

1. Sit up straight and tighten your abdominals as you exhale and hold for a few seconds. Repeat about 50 times.
2. While sitting, lean to both sides and put your hands behind your head, 25 times on each side.
3. Sit on the edge of a chair, place your hands on the chair, lift your bent legs, and hold this position for 5 seconds. Repeat 25 times.
4. Stand on tiptoes 20 times.
5. Sit down, tilt your body, and move your hands holding small dumbbells or water bottles back so that they are parallel to the floor, and hold them there for 3-5 seconds. Do this 10-15 times.
6. Squat against the wall 10-15 times.

These exercises can be done all at once or in multiple ways.

Evening practice before going to bed

If you don’t have time or don’t want to exercise during the day, you can lose weight by doing evening exercise before going to bed. Comprehensive exercises should include simple but effective exercises.Effective exercises for weight loss and relaxation before bed:

1. Start with a warm-up: Swing your arms in a circle and lift your knees for 30 seconds.
2. Squat for 30 seconds.
3. Lie on all fours and swing your right leg upward, lifting it so that your thigh is parallel to the floor. Swing your limbs alternately.
4. Get into a lying position and do push-ups. If this is difficult for you, lean on your knees.
5. Stand upright with your feet wider than shoulder-width apart (feet facing out) and hands behind your head. Squat down, then stand up, immediately raising your right limb so that your knee touches your right elbow. Then lower your legs, squat, and raise your left leg to touch your left elbow.
6. From a lying position, push up and lower yourself onto your elbows (plank), then lift and lift yourself up again with your palms.
7. Stand upright with your legs spread wide and your arms extended to your sides. Lean your body, touch your right foot with your left hand, and return to the starting position. Then touch your left leg with your right palm.
8. Warm up. While standing, lift your right leg and try to reach your hip with your foot, using your hands to help yourself. Then repeat the above steps for the left limb. Stretch the muscles on both sides for 30 seconds. Keeping the posture unchanged, stretch your right hand along your chest, press with your left limb, and pull for 30 seconds. Then repeat the action with your left hand.

The described evening exercise before bed lasts only 8 minutes.

in conclusion

1. Choose any of the above workout plans to lose weight and get a more athletic and toned body. Do exercises every day.
2. The most persistent can attend classes in the morning and evening. Additionally, it is necessary to maintain adequate physical activity levels throughout the day. Then the weight will drop significantly.
3. Eat well and drink well. Don't forget that to lose weight you need to burn more calories than you consume.