Losing weight at home: morning exercises with light but effective exercises

How to motivate yourself

Sleep is a blissful state and getting up earlier to exercise is not always a desire, even if you are in the process of losing weight. Take every morning as a new path to interesting discoveries to tune in to the right emotions. Keep a weight loss diary in which you record the time you got up, the food you ate the day before, the calories you burned during the day, and your weight at the end of the day. This will make it easier for you to monitor your weight loss process, adjust your diet and exercise. Awaken your body with a contrast shower, a light snack and active exercises. For vivacity, turn on your favorite music, preferably in a fast rhythm, and you will enjoy energy throughout the working day.

Benefit for health

Exercising in the morning should become a regular part of your daily schedule. Just a few minutes can improve your health, increase your self-confidence, and improve your mood. Due to the active saturation of brain cells and blood with oxygen, it becomes easier to concentrate, think, and perform new tasks: all this is equally important for a schoolchild, a student, a working person and a pensioner.

You can do some exercises at home or go to the nearest park, go for a light jog or walk a few laps around the house. The main thing is that all this brings pleasure, then positive results will not keep you waiting.

Evening exercises types of activities

Physical exercise and exercise in the evening is not only useful, but also very romantic. Yes, yes, imagine leisurely walks along the paths of an autumn/spring/winter park or jogging along the sea (or, in extreme cases, river) embankment. And the interesting personalities that you might meet along the way?! After all, it’s not only your subtle nature that is distinguished by romanticism. In a word, evening exercises are a successful combination of business and pleasure.

So, having determined that evening running is an exclusively positive activity, you can focus on some aspects of “correct” running

Jogging should not be fast or long. The pace is average, duration is up to forty minutes.
You should run regularly, but not often. Optimally, you should do 3 running sessions per week. If there are more sessions, the body gets tired and there is no recovery effect. If there are fewer sessions, there is no healing effect.
Before running, in order not to strain your muscles or damage your joints, you need to warm up. During the warm-up, perform swings and other arm movements. For legs - do squats, leg muscles can be stretched with your hands. Remember that such a warm-up is indicated for any type of physical exercise or sports.
The running session begins at a slow pace. After a quarter of an hour, you can increase the speed. After 10-15 minutes, the speed can be reduced until the running stops completely.
As always, after classes - water treatments. A hot relaxing bath and an invigorating contrast shower are possible.

If the weather doesn’t allow it or you don’t feel like breathing in the fresh evening air before bed, you can do some simple exercises for your spine at home. This exercise is recommended for almost everyone. The exception is exacerbation of spinal diseases.

Exercises are performed slowly, smoothly, without jerking. The back muscles should be tense and stretched.
A good and simple exercise for the back is “cat pose”. Get on your knees, stretch your arms forward, rest them on the floor. Arch your back and stretch forward, just like a cat does.
Back exercises are done every day, no longer than 15 minutes.

You can do yoga and even Pilates in the evening as exercise. But don't get carried away: evening exercises should not be too intense or stimulating, otherwise it will be difficult to fall asleep. An excellent solution is breathing exercises, which are suitable for absolutely everyone, will help relieve work stress and fall asleep faster.

— Author — Irina Bogdanova, portal about weight loss Losing weight without problems!

About evening exercises

Since the term exercise still defines a morning set of simple exercises, we call evening exercises conditionally. It would be more accurate to say evening training.

Pros:

speed up metabolism (in the evening the metabolism slows down, which is why it is harmful to eat a lot at night);
burn fat while you sleep (muscles consume energy to repair themselves for several hours after exercise, so fat will be used to replenish energy at night).

Minuses:

may cause insomnia. Indeed, very intense evening exercise shortly before bedtime will cause insomnia. The solution is to exercise 2-3 hours before your expected bedtime;
can awaken a beastly appetite overnight. This problem can be solved by reducing physical activity or reducing exercise time.

Thus, the advantages of both morning and evening exercises are obvious, and the disadvantages can be eliminated.

Gymnastics

Separately, it is necessary to say about the plan for conducting general developmental training at home. If time allows and there is a need for training, then it can also be done in the morning. However, there are a few things to consider when compared to charging.

Morning workout:

requires additional time for breakfast and its absorption (working out on an empty stomach is bad, as over time there will be an overexpenditure of energy).
creates additional stress on the heart due to thick blood (during sleep, the body does not receive water, its total amount in the body decreases, which makes the blood thicker). To thin the blood, you need to drink 1-2 glasses of water 10-15 minutes before starting exercise;

General developmental training exercises must begin with a warm-up. Next, you should do exercises for individual muscle groups.

Exercises for the abs:

from a lying position, we raise our legs together at an angle of 45 OC upward, without lifting our lower back from the floor, several approaches 5-7 times;
from a lying position, we raise the torso to a full sitting position, with the legs bent at the knees, but closed together; when lifting, we alternately turn the body to the right and left, several approaches 10-15 times;
from a lying position, we raise our legs and, holding them in weight, do scissors, several approaches 5-7 times;

We jump in place on both legs, then alternately on the right and left.

Stretching exercises:

from a sitting position, we spread our legs as wide as possible, and then reach with both hands to the tips of the toes, first of the right foot, then of the left; after that, we bring our legs together and reach with our hands to the tips of our toes, several approaches;
from a sitting position, stretch the right leg to the side, directing the weight of the body to the left, bent at the knee; after that, we transfer the weight from the left leg to the right, while stretching the left leg and bending the right at the knee, several approaches;
from a lying position with bent knees, closed tightly, we reach the floor to the left of the body (the back and shoulder blades do not come off the surface and remain in a straight position), then to the right of the body, several approaches.

We do a light jog, after which we stretch our entire torso up towards the sun.

Morning training is over.

For fast weight loss

Exercises for weight loss at home are performed in the morning, before breakfast.

To lose weight on your sides:

While kneeling, bend in different directions. Arms extended above head.
While standing, make circular movements with your body. Hands on the back of the head.
Upper body rotation. The lower one should remain as motionless as possible. In this case, it is necessary to ensure that there is a deflection in the waist.
In a standing position, do a stretch - bend in one direction and the other to the limit, holding your hands on the back of your head. You need to stay for 30 seconds.
Running in place with knees raised – 1-2 minutes.

To pump up the leg muscles:

Swing your legs to the side and to the side. You need to do the exercise slowly, tensing your muscles. Do 10-20 swings for each leg.
Knee rotation. Each way 10 times. It is important to hold the kneecaps with your hands and take the correct position - chest forward and back straight, knees should be bent.
Shallow squats. Repeat – 20 times.

For hands:

Shoulder rotation. The back needs to be straightened, the arms are pressed to the body and the shoulders are rotated in a circular motion in each direction 10 times.
Elbow rotation. Your arms need to be straightened, elbows bent and fingers folded into a fist. The forearms are rotated in 5 circles in different directions.
"Castle" behind. One hand needs to be thrown behind your back from above, the other from below. Fingers clasp behind back. You need to stay in this position for 20-30 seconds.
The arms are straightened and spread to the sides. Rotation is carried out along the axis 20-30 times.

Movements to restore flexibility of the body:

Rotate your body in a circle. Initially, you need to straighten up, put your hands on your sides and start the exercise. You should stretch your back. Perform 15–20 repetitions.
The body is tilted forward and backward 15 times. When bending forward, you should try to reach the floor with your hands.
The body is tilted forward at a right angle, arms are spread to the sides. You need to imitate the movements of a helicopter, turning your body to the right and left.

To quickly achieve results, more difficult exercises are added to the complex:

push-ups from the floor 15 – 20 times;
lifts and twists to the right and left;
press;
swinging your legs using gymnastics bands;
jumping rope 15-20 minutes;
squats and lunges with dumbbells.

If you need to lose weight before an important event, it is recommended to perform 5-8 exercises from the list every day, devoting at least 20 minutes to exercise. Efficiency is achieved by increasing the number of repetitions. On the first day, a minimum number of repetitions is used, but each time they increase by 4-10 approaches. It is important to monitor your well-being.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

Set of exercises video

Performing a set of morning exercises for your body will help you lose extra pounds, get your body in order, get rid of fat and significantly improve your overall well-being. Below we offer the best videos with music that you can do every day right at home!

Video: Morning exercises, 10-minute lesson for beginners!

After just a week of charging. You will feel a constant surge of energy, vigor, a charge of good mood and feel how the problems with getting up in the morning go away, and only a good mood remains. Build your own training program; to do this, use the numerous video lessons provided on the Internet. Stay healthy and slim!

How to do morning exercises at home

In order for your morning exercises to be effective for weight loss and beneficial for the body as a whole, you should follow the following rules:

Regularity – it takes time to see the effect of morning exercises, and you need to do it every day, without breaks. As practice shows, the most difficult thing to keep track of is the first three weeks of classes. Then morning exercises will become a familiar and integral part of your morning exercise.

The system of exercises for charging should include the most varied exercises for all muscle groups. At the same time, the exercises should be performed easily and not subject your body to serious stress. Charging is performed on an empty stomach - this is how its maximum efficiency is achieved. All exercises should be performed smoothly, without sudden movements. Morning exercises should give you a feeling of vigor and a boost of energy, and not fatigue and pain in overworked muscles. Therefore, try to regulate the load level in such a way as to avoid unpleasant sensations. You can eat after exercise no earlier than a quarter of an hour after it ends.

Benefits of doing exercise in the evening

Most people observe their activity in the first half of the day after waking up, which gradually fades away, and by the evening it is within zero. But this does not mean at all that in the evening you need to lead a passive lifestyle, come home from work and lie down in front of the TV. During the daytime, we all are active, which includes walking to work, working hours, and others. It is in the evening that metabolic processes slow down, a person moves less, which provokes a set of extra pounds.

To avoid such an unpleasant moment as excess weight, it is worth considering the fact that in the evening you can do a light workout, which will not only improve your mood, but will also have a positive effect on the entire body as a whole. Among the positive aspects of doing exercises in the evening are:

After an evening workout, healthy sleep is ensured;
Exercising after work can help you get rid of stress and depression;
Increased mood;
Improving the functioning of the cardiovascular system;
No time for unnecessary snacks before bed.

It is evening workouts that are popular among many people who are losing weight, who spend a lot of time at work and do not have the opportunity to visit gyms and work out with a trainer. This is not necessary if you devote all 10-15 minutes every evening to a light warm-up for the whole body, and control your diet.

Many people are interested in the question: when will the first results be? You should not assume that a week after you start doing evening exercises, your body will actively begin to lose extra pounds. Changes will be observed, but at a slow pace. In one month of such exercise, on average, a person loses up to 5 kg of excess weight, provided that at that moment all the rules and principles of a healthy diet aimed at losing weight were fully observed.

Squats with an expander

Take the edges of the expander in your palms and stand in the middle of the expander, placing your feet shoulder-width apart. Moving your pelvis back, squat until your thighs are parallel to the floor. The knees should not extend beyond the edges of the socks. As you stand up, press your arms up. While squatting, inhale, straighten as you exhale.

Evening exercises are an easy way to lose weight at home.

Evening exercise is an excellent alternative to going to the gym and doing fitness classes. It allows you to reduce your appetite, lose extra pounds, and improve your night's sleep. Let's consider the benefits of exercise in the evening, as well as what set of exercises you need to perform in order to qualitatively improve your figure.

Day 4. Home workout plan for beginners. Workouts for weight loss

Day 4. Home workout plan for beginners.
Workouts for weight loss Duration: 69 minutes. Burnt: 373-643 kcal.

So, day 4 of the home workout plan for weight loss includes: a cardio workout with warm-up and stretching, and a workout for the buttocks and thighs (plus a little ab involvement), which effectively combines strength training and Pilates. Together, these two workouts give an amazing fat-burning effect, and also tighten, strengthen and give beautiful shape to your legs and buttocks.

1. 32-minute home cardio workout without equipment. Fitness Blender.

Duration: 32 minutes. Intensity: above average. Burns: 160-288 kcal.

This interesting, fun cardio workout will keep you busy. When you work out on a cardio machine in the gym, you feel bored, the movements are monotonous and performed mostly mechanically. The benefits of this and any other home cardio workout with a variety of exercises are obvious. You put in more effort, focus, use more muscles, and burn more calories in the same amount of time.

2. Home workout for buttocks and thighs: strength + Pilates. Fitness Blender.

Duration: 36 minutes. Difficulty: average-above average. Burns: 213-355 kcal.

Strength training is the best way to create a beautiful body. In addition to the aesthetic benefits, strength training has health benefits, especially after age 30. I mentioned this in previous posts, but it doesn’t hurt to repeat it - technique should always come first! Heavy weight or even range of motion makes no difference and can even cause harm and injury if proper exercise technique is not followed.

This workout sculpts the buttocks and thighs, strengthens muscles, and promotes fat burning. I have already said that strength training accelerates the metabolism so that even after training, the body continues to burn calories for several hours. Although weight training itself does not burn as many calories compared to high-intensity cardio. However, this home workout effectively combines dumbbell lower body exercises with Pilates exercises, making it more effective than the same workouts alone.

Separately, I would like to note that you should not start training with dumbbells until you have mastered the exercise technique. Since this plan is for beginners, I advise you to do all the strength without dumbbells, at least at the initial stage, until you get the hang of it.

I plan to post videos of individual exercises from Fitness Blender with a detailed description of the technique. Stay tuned for updates!

Morning exercises for weight loss at home

There are both general complexes and separate ones, which are designed specifically for women, men, etc. In any case, try to perform the chosen morning workout option regularly. Exercising in the morning for weight loss and breathing exercises will help achieve the desired weight loss effect. The training takes approximately 10-15 minutes. The main thing is not to be lazy, but do everything with enthusiasm and energy.

For women

A weight loss diet is a waste of time and a vain hope of getting a beautiful body without physical activity. The fewer calories enter the body, the more the body stores them in reserve. Check out the complex below, which is great for women (it’s best to determine the number of approaches and executions yourself, start with a minimum):

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. While straining, lift your pelvis off the floor, then relax and take your starting position.
Lie on your back and lift your straightened legs to form a right angle with respect to the surface. Hold your legs in this position for a few seconds, then slowly lower them.
To reduce the volume of your hips, do alternate lunges with your left and right legs. At the same time, pull your stomach in, make your back straight, and place your hands on your waist.
Do deep squats, keeping your feet flat on the floor and keeping your arms extended at chest level.
Lie on your back, begin to rhythmically draw in and push out your abdominal wall, lightly pressing on it with your hands.

For beginners

If you haven’t exercised for a long time, then give preference to a set of exercises specifically designed for beginners. The main thing is not to overdo it, a fast pace is of no use, the main thing is regularity and proper nutrition. A program of simple exercises for morning exercises:

Do regular squats in several sets of 10-20 times (depending on your fitness).
To work your abs, lie on your back, raise your legs at right angles to the floor and lower them. Do 10-15 times, 3 approaches.
To work your hips, perform lunges - 15 times on each leg, 3-4 approaches.
Exercise bicycle – perform it for as long as possible, at least 1-2 minutes.
Swing your legs. Perform both forwards and backwards and to the sides.
Jumping up. Jump up 30-40 times - repeat 4 sets.
At the end, stretch your muscles so that they are as flexible and warm as possible.

For fast weight loss

You can achieve quick results with morning exercises only in combination with proper nutrition and an active lifestyle. Each exercise below is performed for 30 seconds, after which you need to take a break for 30 seconds and drink about 1/4 glass of water to improve metabolic processes in the body. You cannot eat before or after the complex for 1.5 hours, more details:

Place your feet shoulder-width apart and clasp your hands above your head. As you jump, close your legs and open your hands, stretching your arms up and trying to clap your palms.
Lie on the floor, spread your arms to the sides, and begin to lift your legs up one by one. The angle with respect to the floor should be 90 degrees.
Move the chair tightly to the wall and alternate your legs, place them on it.
Lie down with your arms bent so that your elbows form a 90-degree angle. Lie in this position for 30 seconds, tensing your abdominal and thigh muscles.
Lie on your back, bend your knees and place your hands behind your head. Start pumping your abs so that your elbows touch your knees.
Place your hands on a support, such as a sofa, leaving your legs straight and extended back. Start doing push-ups without bending your torso.
Spread your feet shoulder-width apart. When performing squats, spread your bent knees in different directions, but your buttocks should not touch the floor and legs.
Try doing push-ups on one arm, alternating it – you definitely need support.
Lie on your side, then begin to lift one leg up. Stretch your arm near the floor above your head, and rest the other on the floor, creating an angle of 90 degrees. After 15 seconds of doing the exercise, lie on the other side.
Lying on the floor on your stomach, extend your arms above your head. At the same time, lift them together with your legs from the floor. Try to hold this position for about 10 seconds. Do several approaches.

For all muscle groups

An excellent option to lose weight as effectively as possible is to exercise all muscle groups at home. To begin with, it would be a good idea to do a light warm-up after sleep, for example, circular rotations of the head, hands, shoulder, elbow, ankle and knee joints. Put on some rhythmic music, because... It will be difficult to wake up without it. Set of exercises:

Jump in place (you can jump rope) – 20 times.
Walk 20 times so that the angle between your foot and knee is 90 degrees.
Do 10 squats, focusing on your buttocks and knees.
Perform 20 side lunges.
Run in place for a while, raising your knees.
Do the abdominal exercise 20 times. To do this, lower your arms along your body, raise your legs 45 degrees and begin to rotate them in one direction or the other.
Run so that your heels touch your buttocks.
Do push-ups from the floor 8-10 times - you can do it with your knees bent.

5 minute charge

Anyone can create a set of exercises for morning exercises for weight loss at home, which will take about 5 minutes. In this case, the main importance should be given to warming up, because if you include general tonic exercises in the program, the workout will stretch to at least 10-15 minutes. Approximate complex, designed for 5 minutes:

Turn your head left and right.
Tilt your head left and right, back and forth.
Rotation of the hands outwards and inwards with arms extended forward.
Rotation of the forearms outwards and inwards.
Rotation of the shoulder joints forward and backward.
Rotate the foot both clockwise and in the opposite direction.
Turns the foot left and right, bends away from you and away from you.
Rotation of the legs at the knee joints.

Charging 20 minutes

If you exercise mainly for weight loss, then you should arrange all the exercises correctly. The training should last at least half an hour, because... the fat layer begins to decrease within 20 minutes of exercise. The break between them should not be more than 1 minute. Also, watch your pace. Finally, do some cool down or stretching. Complex:

On the legs and buttocks. Start the session by walking in place for 30-60 seconds. At the same time, try to raise your knees high. Then, holding onto the back of the chair and standing on your toes, begin to rise and fall for 30-60 seconds. Also, perform jumping jacks on each leg separately.
On the stomach and sides. Start performing circular rotations with your pelvis, while your stomach needs to be pulled in and out. Lie on your back, begin to protrude the abdominal cavity while pressing on it with your hands. Do it 10 times.
In your arms. Choose suitable dumbbells from 1 kg and above. Start raising both arms to the sides at the same time for about 30-60 seconds.
On the hips. Bend your legs while lying down so that your feet remain on the floor. Begin to lift your pelvis and move it left and right 6 times in each direction. Do several approaches.

Fitness exercise

Correctly and regularly performed fitness exercises in the morning will give you a boost of energy and help you lose weight. You should not experience any strenuous physical exercise or excessive stress, otherwise the exercise may be harmful. The heart rate during training should not be higher than 60 percent of the maximum possible. The simplest fitness exercise program, which is perfect for those who have no experience in fitness:

Start your morning exercises with 10 minutes of relatively brisk walking. If you raise your knees high, within a few minutes you will feel a pleasant tension in your muscles.
Next, do 3 sets of 10-15 squats without any weights (as you feel).
Continue fitness exercises for weight loss: push-ups in the same mode - 3 sets of 10-15 times.
Next, perform any abdominal exercises that interest you. After charging there should be no increase in blood pressure and shortness of breath. Increase the number of repetitions over time.

Dance

Such morning exercises for weight loss at home can be no less effective than other described options. Dance gymnastics means a set of gymnastic exercises that are performed with a certain rhythm exclusively to music. Such exercises are widely used to develop flexibility and coordination movements. You need to start your workout with a light warm-up. It’s worth studying with special video lessons in order to clearly see the implementation of all elements. Helpful Tips:

For morning dance exercises for weight loss at home, choose a spacious room where there will be no foreign objects.
The floor covering must be non-slip to avoid injury.
For musical accompaniment, connect the speakers to the computer - you shouldn’t take a phone or player, because it will only interfere with the process.
During morning dance exercises, nothing should distract you.
Choose clothes that are more comfortable and loose. A sports kit is perfect.
You will get more benefit if you watch your movements in the mirror.

Circular

This workout is considered a very effective way to get rid of excess fat. Its main goal is to work out all the muscles of the body in just one day. It is not aimed at building muscle mass, but is carried out with high intensity. To carry it out, 10-12 exercises are selected for all parts of the body. One circle is repeated 2-3 times, and the rest between sets is about 30 seconds. In one circle, perform from 10 to 50 repetitions of each exercise. You need to exercise 2-3 times a week. The classic circuit training complex consists of:

Squats. Aimed at shaping the gluteal muscles.
Push-ups. Works the muscles of the arms and chest.
Squatted down. The starting position is similar to a push-up, followed by a transition from jumping to a squatting position.
Starfish jumps. When jumping, spread your legs and arms to the sides. Jump as quickly as possible.
Abs swing. And both upper and lower.
Jumping rope. Good cardio exercise.
Shuttle back. You will need to run as quickly as possible.

Evening exercises for weight loss alternative option

With a special love for abduction swings, it’s quite difficult to imagine yourself, oh horror, squatting with heavy dumbbells. But we understand you - you can start with the native swings and abductions, but put into a more effective form. In particular, no one has yet canceled body ballet classes. An hour-long class three times a week will help you work your legs and buttocks, as well as get a significant workout on your abs. Ballet “corrects” posture and does not put a shock load on the joints, at least if we are talking about fitness ballet. Supplement your workouts with walking on your free days, gradually progress to jogging, and you will improve your figure in a matter of days.

Don't like classical dancing? Pilates gymnastics is at your service. The complex is designed in such a way that you will work your abs, back, buttocks and hips by performing simple exercises on the mat. You won't have to sweat or get out of breath either. And Pilates also has a real super-power - just do it for a couple of months and you will not only reduce your waist circumference by developing strong abs, but you will also be completely ready to do strength exercises with weights, no matter what your original shape is.

Do you want results like those from the security forces, but don’t respect the security forces themselves? Do static gymnastics – callanetics, for example.

In any case, follow the rules of evening training:

do not train completely on an empty stomach, a couple of hours before class, have a snack with something light and protein, 100 g of cottage cheese is suitable;
Don't go to bed hungry after training. No matter what people hopelessly stuck in the 80s say, you should avoid sleeping on an empty stomach if you are not used to it. A small portion of lean meat with vegetables will help you lose weight. But the fact that the next morning you wake up sleep-deprived and finish a bucket of caramel latte on the way to work - most likely, yes;
after training - only a bath, relaxation, maybe a gentle massage, but not any types of activity that stimulate the nervous system, from computer games to finishing coursework;
complexes should be changed every 4-6 weeks. People who do the same routine for years do not achieve anything, as a rule, or greatly embellish their starvation diets in the eyes of others.

In general, a little serious attitude towards training won’t hurt; if you start training regularly, you’ll see for yourself. In the mirror, not in motivating articles.

Evening exercises: pros and rules.

The best type of relaxation is a change of activity, so the weight loss portal “Lose Weight Without Problems” promotes evening exercises along with morning exercises as a proven way to cheer up and relax.

What should be included in evening exercises for weight loss

Physiologically, the best time for serious training is from 13 to 16 hours. Everything that previously required some preparation - a contrast shower, drinking water, a longer warm-up. Anything that can later be a great workout, but at the same time can also stimulate the nervous system. The usual approach to fitness for a busy city person - that is, an hour after work in the evening - is not the most physiologically successful. It’s good if at least a couple of hours pass after training before going to bed, and you have time to readjust. And it’s not at all so wonderful if the body still cannot calm down. Often overload in the evening leads to disruption of sleep patterns.

But there is a completely direct relationship between disturbed sleep and diet failure. People most often overeat precisely when they feel a lack of energy. And it “comes” to those who can hardly call their sleep quality.

However, there are as many individual reactions as there are organisms. Some people have no need to feel sorry for themselves at all and choose some lighter version of regular strength or cardio training.

If a serious workout does not affect your sleep pattern in any way, after it you can easily get by with a standard diet dinner of a protein dish with vegetables, and you like training in the evening - try to push yourself away from thinking with light “exercises”.

A few numbers - a standard set from the series “lying on the mat, waving my legs and arms” allows you to consume about 100 kcal in 30 minutes. Typically, “charging” does not last longer. 100 kcal is half a regular pack of dense low-fat cottage cheese. There are not so many additional bonuses for gymnastics like exercise therapy, and all of them are designed for beginners for 1-3 months of classes.

Only simple exercises, of which there are a million on the Internet and a little more in fitness magazines, will help them:

improve blood circulation and the condition of the respiratory and cardiovascular systems;
slightly increase calorie consumption;
raise your vitality, stabilize your emotional background, and stop “scrolling” thoughts about the past day in your head.

Actually, the penultimate 2 points apply to all people, trained and not so trained. But the respiratory and cardiovascular systems successfully adapt to light exercise in just 4 weeks. It’s somehow inconvenient to write about the so-called “muscle tone”. At first, any movement will give the effect of greater density, simply by improving blood circulation. Well, in the future you will need a serious strength load so that the fibers become even more dense, and outwardly you see what is called a “toned, trained body.”

And a few more numbers - a standard not “exercise”, but a completely normal strength training with weights that are feasible for a person (these can be chosen for everyone) not only allows you to burn up to 200 kcal in 30 minutes, but also helps you “finish the burn” due to the effect of accelerating metabolism another 50 kcal. And if you add cardio to your workouts, for example, walking at a fast pace, you will increase your calorie consumption by another 200-300 units.

Therefore, the sooner you get out of your head thoughts about how to train and not train at the same time, the faster you will lose weight.

An effective evening complex should include:

squats, lunges, lying hyperextensions, and dumbbell rows to the stomach on the first strength day;
weighted forward bends, glute bridges, pull-ups or variations thereof, and standing dumbbell presses on the second strength day;
one abdominal exercise on the first and second days;
30 minutes of walking, cycling, or swimming every free day.

Strength exercises are performed with medium weights, the number of repetitions is 10-12, approaches - 3-4, not counting the warm-up without weight. After each workout, stretch. The weights increase as strength increases; the complex can be complicated or changed, approximately once every 6 weeks.

Aerobic exercises should be performed while monitoring your heart rate. It should be in the zone of 60-70% of the maximum heart rate. If you're serious about losing weight, don't waste $40 on the simplest (but no less effective) heart rate monitor. But... what if you categorically do not like strength exercises, and you cannot convince yourself that dumbbells are healthier than swinging arms and legs?

Principles and rules

The main rule of morning exercises for weight loss is regularity. Only constant training can lead to the desired result. If it is not possible to exercise every day, then you are allowed to perform exercises at least four times a week. Other principles:

You need to exercise on an empty stomach. If you feel hungry, you can drink a glass of water with lemon juice.
It is advisable to start gymnastics with a warm-up. The muscles will have time to warm up before the main part, which will reduce the risk of injury.
Stretching. Must be completed at the end of the lesson.
Taking a contrast shower. It will help consolidate the results of your workout and boost your immunity.
A proper breakfast is the key to rapid weight loss. The body will make up for the lack of nutrients and stock up on energy for the first half of the day.

It must be remembered that the break between performing two exercises should not last longer than one minute. You should also stick to the same pace.

Exercise for Weight Loss! Elena Silka

Benefit or harm

In the medical community today there is an opinion that physical activity for an unawakened body is not only unhelpful, but even harmful

. Fans of this point of view insist that even a car is “warmed up” before a trip, let alone a living organism.

But if your schedule doesn’t allow you to move a lot, then morning exercises are a real salvation.

To reduce stress from workload

on still sleeping organs and muscles, start doing some exercises - stretching, twisting - while still in bed.

A good alternative to morning exercises for weight loss is 15 minutes of dancing to your favorite music,

with a gradual increase in tempo and increased sharpness of movements.

In order for charging to have an effect, you need to follow several important rules:

Warm up and train as many muscle groups as possible
, rather than focusing only on your problem areas. If you only pump up your abs or do only exercises for your hips, the result of exercise will be practically zero.
Try to do the exercises sequentially
- “from top to bottom” or vice versa. That is, if you start by warming up your feet, move on - knees, lower back, arms, etc. And if you start by bending your head, then finish by stretching your legs.
Morning exercises for gradual weight loss should not last longer than 20 minutes, 5 of which should be warm-up, and 15 should be toning exercises. Your main goal is to warm up your muscles and gently wake up your body
. That is why choose a set of exercises, after which you will feel a surge of energy, and not fatigue and exhaustion.
In order for the body not only to wake up in the morning and be filled with energy, but also to lose calories
, morning exercises for active weight loss should include cardio and strength training. This could be running in place or on a machine, exercises with dumbbells.
After getting up and after exercise, be sure to drink a glass of water
. The body dehydrated overnight will be grateful to you, and muscle spasms and rapid heartbeat will not threaten you.

Sympathy. net offers a five-minute morning exercise program for weight loss

, which is well suited for busy adults, as it takes up a tiny amount of time. Repeat each exercise 2-5 times.

After a week or two, the number of repetitions of each exercise can be increased by an order of magnitude - by increasing muscle tone, the exercises will be performed at a higher pace, while the exercises will still not take you more than five to seven minutes.

Warm up the ankles
Warm up your knees
Warm up the hip joint
Bend the torso to the sides
Shoulder warm-up
Head tilts

Next you can do ten half squats

(so that your knees do not go beyond the line of your toes), place your hands on your palms and your feet on your toes and stand in this straight position for about 10 seconds (at the same time, the
abdominal muscles are perfectly toned
, which even the traditional “abs pumping” cannot provide).
Next, do a few push-ups
while on your knees. Afterwards, you can stretch by stretching your arms forward on the floor and sitting on your heels, then stand with straight legs, also stretching slightly.

The main secret to the effectiveness of morning exercises for weight loss lies in its daily repetition.

Any fitness trainer will confirm that if you spend at least five minutes on your body every morning, within a week the difference will be noticeable to the naked eye. Besides the fact that you will start to lose weight

and feel your muscles, your
day will be much more energetic
.

Performed daily - even short - morning exercises for weight loss not only help to tighten the contours of the body, but also get into working condition as quickly as possible in the morning

High physical and mental activity throughout the day - what other reason is needed for complete self-satisfaction?

—— Author – Ekaterina Maksimova, website www.sympaty.net – Beautiful and Successful Copying of this article is prohibited!

A set of simple exercises for the whole body: abdomen and sides, hips, legs

In order for exercise to help you lose weight evenly, you need to load all muscle groups in turn. It is better to change the complex so that the muscles have time to rest and the effect is stable. Do each exercise in 10 approaches. Gradually the number of repetitions can be increased to 30.

Exercise will bring maximum benefit if over time the exercises included in its complex improve and become more complex.

Gluteal bridge

Thanks to this exercise, not only the shape and size changes, but also the strength of the gluteal muscles. In addition, the gluteal bridge brings the following benefits:

the load on the lumbar region is distributed and becomes correct;
running becomes easier;
the lower back is strengthened, which prevents the development of its diseases.

Stages and correct execution:

Lie down with your shoulder blades pressed to the floor.
Place your hands palms down.
Legs are spread wide and bent, feet fully flat on the floor.
Lift your pelvis up, placing emphasis on your heels, squeezing your buttocks.
Once your torso has formed a straight line from your knees to your shoulders, hold at the top point with your buttocks tense.
Return to the first point.

This exercise is also suitable for people with weak joints - here they are under minimal tension.

Straight Leg Raise

All parts of the abdominal press are involved, which helps to achieve relief faster.

Stages and correct execution:

Starting position - lying on your back on the floor, lower back pressed, arms in any position.
Raise one leg 45 degrees from the floor and stay in this position for a few seconds.
Lower your leg to the starting position.
As soon as the heel of the first leg touches the floor, lift the second leg, repeating step 2.

At the next stage, increase the load, using both legs.

Performing leg raises while lying on the floor is an easier version of hanging leg raises.

Exercise “scissors”

This exercise works the abdominal muscles and the front of the thigh well. There are four levels of difficulty, start with the simplest, gradually increasing the load and number of repetitions.

Execution in stages (easy level):

Lie on the floor, leave your arms free to lie along your body.
Inhale and raise both legs up at right angles, keeping your abs constantly tense.
Cross your legs from side to side in a scissor-like motion.
Make 5 to 10 crosses.
Lower your legs, pause for 5-10 seconds, repeat from point 2.

At the next difficulty level, the elevation angle is changed to 60 degrees. The penultimate and last level of difficulty is performed at angles of 30 and 10 degrees, respectively.

By regularly doing scissors, you can strengthen the strength of your abdominal muscles and give your stomach a beautiful appearance.

Twisting elbow to knee

The exercise also helps to achieve sculpted abs.

Execution in stages:

Lie on the floor, fold your arms behind your head, press your shoulder blades to the floor.
Place your right leg on your left knee in a crosswise manner.
Bend forward, turning your torso so that your left elbow touches your right knee.
Starting from the first point, repeat on the other side.

This is an isolated exercise to strengthen the oblique abdominal muscles, which does not require special equipment to perform.

Dynamic bar

One of the best and most effective exercises for losing weight and keeping your body in good shape. The dynamic bar is more complex than the classic version. You can start with the static one, when the muscles get used to it, the exercise becomes more complicated. During the plank, the muscles of the abs, arms, legs and buttocks are worked out.

Classic plank option:

Take a lying position with straight arms.
There should be a straight line from head to heels.
Tighten all the muscles of your body.
Pull your stomach in, tighten your buttocks.

The dynamic bar has many options:

combine with push-ups;
pull the bent legs one by one towards the body;
raising your arms alternately upward with a turn of the body.

The options are limited only by your imagination; different muscle groups work each time.

Additionally, muscle groups that were not involved in the stationary version are worked out.

Vacuum

The exercise is borrowed from yoga and helps to work the transverse abdominal muscle. You must do a vacuum on an empty stomach, you can even do it in bed. In combination with a diet aimed at drying, with the help of a vacuum for the abdomen, the waist quickly becomes narrower and the abs are outlined. Pay attention to separate recommendations for performing a vacuum during menstruation.

You can do a vacuum from different positions: sitting, lying, standing on all fours.

The basis of the exercise is proper breathing. Take a deep, slow breath, then exhale slowly, completely emptying the lungs of air. As you exhale, you need to press the abdominal wall to the spine, twisting it towards the ribs.

Do not eat or drink before performing the vacuum.

Fast charging with hula hoop

Hoop exercises are added to morning exercises for losing belly fat. Hula hoop will help you shape a thin waist. Start with a hoop with a small weight. As the load increases, you can purchase heavier equipment.

The exercise is very simple - spin the hoop around your waist, gradually increasing the rotation time.

A hoop designed, through the creation of a torque by a person, to influence the waist area, making it narrower.

Exercises with a jump rope

During training with a jump rope, all muscle groups are worked out. Exercises with a jump rope help you burn fat faster and speed up your metabolism. Start with 3-5 minutes, gradually increasing the load to 15-20 minutes. Helps lose weight on the back, abdomen, thighs, legs.

Like any physical activity, active jumping rope increases serotonin levels. For you, this means a good mood and a surge of energy.

Advantages and disadvantages

Pros and cons of gymnastics

Gymnastics for weight loss has a lot of advantages, thanks to which it has long been loved by women and men all over the world.

Working out all muscles;
No severe fatigue after training;
Short execution time (about half an hour per day);
The ability to practice at home and without special equipment;
Suitable for most people.

There are also a number of disadvantages that you should be aware of.

Not a very impressive result. On average, one session burns from 300 to 500 kcal.
The need to exercise regularly. Missing even one or two days may not result in the desired effect.

The disadvantages also include the presence of contraindications, which are described below.

About the benefits of charging

If you do a set of exercises for the whole body every day in the morning, you can quickly get into great shape and lose excess weight. Complexes for the morning and evening differ due to the different state of the body. The complex of morning workouts should be lighter; in the evening you can do more difficult exercises. The main goal of a morning workout is to improve blood flow and improve your mood.

By performing simple exercises, you help the body activate internal resources faster and work more efficiently during the day.

Regular exercise in the morning brings many positive benefits:

enhance metabolism;
improve blood flow;
stimulate weight loss
improve mood;
the body is saturated with oxygen;
brain activity improves;
charge with energy and vivacity;
the elimination of toxins and waste is accelerated;
sleep improves.

Are there any differences between women's and men's warm-ups?

The muscle structure of women and men is the same, so they can do the same exercises. There are also no special divisions in the warm-up based on gender. The only difference is the phase of the menstrual cycle. During menstruation, girls are not recommended to do abdominal exercises and reduce the intensity of training if there is heavy bleeding.

Light exercise in the morning during menstruation will only bring benefits.

Stereotypes are not a hindrance

Since childhood, we are taught that morning physical exercise is the key to a good day, a long-lasting boost of energy. This is certainly true. But the evening exercise in question is an important stage in the body’s vital activity, especially for owl people. And since physical exercises are performed to tone up, invigorate and provide psycho-emotional relief, evening exercise after work is exactly what you need.

And even if you don’t sit at work, but do physical activity, then evening exercises will be very useful for you. After all, when doing physical evening exercises, unlike the workload during the working day, all muscle groups will be involved in physical exercises.

This will allow you to relax the body as a whole, relieve tension from individual parts of the body, get emotional relief and long-awaited rest.

And don’t think that lying down with a book or close communication with the TV will be a better and more productive rest than evening exercises. You should not rely on felt slippers and a glass of tea and cake at night as reliable tools that relieve fatigue and moral stress of the working day.

Force yourself and your body to actively engage in physical activity, and you will see how much more enjoyable your vacation will become.

How to do evening workouts correctly?

Evening exercises for weight loss have a number of simple rules, compliance with which will allow you to achieve your desired results in a shorter time:

It is necessary to eat food an hour before the start of classes; after exercise, you can eat 2 hours later, so that the body uses the already accumulated reserves, and not the energy from incoming food;

Photo: When can you eat in the evening after exercise?
The duration of charging depends on its intensity. If you use cardio exercises with minimal rest, then the charging time is 15 minutes. If you choose a more measured pace with less complex exercises, then the duration of the workout is doubled;
perform the selected complex daily. At first you may feel tired, but you must endure the painful syndrome. Such discomfort will not bother you in the future;
When choosing exercises, give preference to such complexes that work out problem areas as much as possible. Do not forget that any complex must be changed from time to time in order to prevent the body from getting used to the stress;
In order to achieve your goal, you need not only to do gymnastics, but also to properly adjust your diet. Give preference to foods that are low in calories but rich in nutrients. Of course, you will have to forget about such “pranks” as chips, cookies and chocolate.

Photo: Evening exercises
Don't forget about motivation! Exercising in the evening will not only improve your physical fitness, but also make your body healthier. Avoid bouts of laziness and try to exercise daily. If you don’t have the strength for a full workout, use at least short 10-minute loads. This will already have a positive effect.

MORNING WORK-OUT

It is necessary to determine what we want to get from morning exercises:

improve blood circulation and speed up metabolism;
invigorate the body to start the day in a good mood, that is, increase the production of endorphins;
improve muscle tone and make your figure slim;
improve your concentration so you can stay focused all day.

Stage one.

This will include washing and morning prayers. Orthodox Christians are often interested in how to organize their morning, namely, in what order exercises and prayer should follow: pray, and then do exercises, or exercises first, and then the prayer rule. What is better - immediately upon waking up, cheer up with a warm-up, wash and begin the “sweet conversation”, which St. Theophan the Recluse calls a prayer? Or, on the contrary, to “charge” the spirit, and only then the body?

The answer to this question can be found in the Orthodox prayer book before the start of morning prayers:

“Rising from sleep, before doing anything else, become reverent...”

So, having done what is necessary for the body, ideally you should do it. And indeed, will we be able to focus on prayer and inner peace of mind if we first perform a series of physical exercises? Of course, there may be exceptions in this matter, but still, these will be exceptions.

Stage two. The actual exercise (warm-up)

Physical education teacher Anna Sh. about exercises: “Exercises for exercises should be done before breakfast after bedtime. The load should be moderate and cover the main skeletal muscles. In the same way, we warm up before training or physical labor. Morning exercises are performed daily for 5-10 minutes. After it, the person remains not tired and even rested. The movements are general developmental, starting from the head and ending with the toes and heels.”

So, we always start exercises with the head: turning the head left and right, then tilting the head back and forth, slowly rotating the head in a circle.

Then we move on to the shoulders: we perform rotational movements first with the right shoulder joint, then with the left, then with both simultaneously.

After the shoulders comes the turn of the arms:

circular movement with a straightened arm from the shoulder joint, first with the right, then with the left, then with both simultaneously from top to bottom;
alternately swing your arms up and down;
movements with arms bent at the elbows at chest level backwards, followed by straightening the arms to the sides;
movements with straightened arms at chest level left and right in the form of scissors;
rotation of the elbow joints with bent arms at chest level inward and outward;
rotation of the hands in and out;
Raising straight arms up while simultaneously lifting onto your toes.

After the arms, we move on to the torso:

bend the torso down (feet shoulder-width apart, fingertips should touch the floor, knees remain straight);
rotation of the pelvis from left to right and from right to left, hands on the belt;
tilting the body left and right (when tilting to the left, the left hand is on the belt, the right is straightened and follows the body; when tilting to the right, the right hand is on the belt, the left is straightened and follows the body).

Now you need to stretch your legs:

squats;
lifting up onto your toes, lowering down onto your heels (with your legs together);
rotation of the feet in and out (the foot should be placed on the toe).

This completes the morning exercises.

Warm up before charging

Morning exercises must begin with a warm-up. Muscles, joints and tendons need to be warmed up after sleep. Otherwise, the risk of injury and damage increases significantly.

Warm-up should last about 2-5 minutes and consist of light, leisurely exercises, for example:

head tilts: forward, backward, left, right;
circular movements of the shoulders;
rotation in the shoulder, elbow and wrist joints;
turns and tilts the body: forward, backward, left, right;
bending towards straight or bent knees;
circular movements of the pelvis;
rotation in the knees and ankle joints.

Each exercise must be done 8 times or 4 on each side.