Morning exercises for weight loss at home: effective exercises

1 July 2021

You can get rid of excess fat and make your figure perfect with the help of proper nutrition and a suitable set of exercises. The set of remedies also includes morning exercises for weight loss at home, which are great for beginners. Good - start your morning with light fitness. At the same time, you should not turn exercise into a full-fledged workout, as it pursues a different goal - to charge the body with energy for the whole working day. training complexesAs for the physical exercises involved, they are aimed at creating muscle tension by exhausting the body.

benefits of morning exercise

Morning weight loss workout has great benefits for the body. Many people think that if you drink a cup of strong coffee you can feel happy, however, this aromatic drink contains caffeine, which can hardly be called useful. The benefits of exercising in the morning are manifested with regular execution of the complex, and include:

Improving performance. Warming up helps blood vessels to move more quickly. Thanks to this, the body's tissues are saturated with oxygen and nutrients, which improves memory, accelerates thought processesand the concentration of attention increases.
Improves the body. Stimulating blood flow has a positive effect on the functioning of the brain and respiratory organs. In parallel, phlegm is released from the bronchi and lungs, which accumulates during sleep, and eliminates stagnation of blood in the veinsit happens.
Improve mood. Performing a set of simple exercises with energizing music, you can ensure yourself a long-lasting mood. In addition, exercise eliminates the cause of hypokinesia (inadequate physical activity), weaknessAnd eliminates the constant feeling of irritability.
Overcome insomnia. Waking up early will help you stick to a certain daily routine. When the body clock indicates rest time, you will feel tired. Compliance with the regime is the guarantee of a good, restful sleep.
Strengthening discipline. A person who is accustomed to doing gymnastics regularly, copes better with adversity, wakes up easily and does not experience major problems with discipline.

how to do morning exercise at home

Subject to certain rules, it is possible to achieve the desired effect and improve body tone with the help of regular morning workouts. A competent approach will help strengthen the muscles of the thighs, buttocks, back and other areas. With proper nutrition, You can get rid of excess fat, which will make your figure slimmer and more prominent. Basic rules and recommendations:

Since the body wakes up slowly, any strong load soon after waking up will force the heart to suddenly perform active work, which can negatively affect the heart muscle.
The best gymnastics in the morning is the one after which you will feel vigor and strength. While doing it you should not overload the body, the main thing is to increase body tone, and not build muscle.
Some exercises can be done without even getting out of bed. These include only warm-up exercises that do not carry a special load - this will not be enough to recharge your vitality for the whole day.
Find the right music. If your complex includes some kind of intense exercise, choose compositions with a tempo of 140-170 beats / min. Rhythmic songs will help to organize movements correctly and coordinate breathing with them.
The complex of morning exercises is divided into three phases: warm-up, main and final.
Try to ventilate the room as fresh air invigorates.
Do not wear clothing that hinders movement, otherwise you will be very uncomfortable.
Morning exercise and food are incompatible things. If you feel hungry, drink a glass of water. Do not exercise on a full stomach.

morning exercises for weight loss at home

There are both general complex and isolated, which are specially designed for women, men, etc. In any case, try to do your chosen morning workout regularly. Weight loss and breathing exercisesFor morning exercises will help to achieve the desired weight loss effect. Training time takes about 10-15 minutes. The main thing is not laziness, but to do everything with enthusiasm and energy.

For ladies

Weight loss diet is a waste of time and vain hopes of getting a beautiful body without physical activity. The fewer calories that enter the body, the more the body stores them in reserve. See the complex below, which womenGreat for (the number of approaches and exercises is determined by you best, start with the minimum):

Keeping your knees elevated, walk in place for 30 seconds.
Lie on your back, bend your knees. Tension, lift the pelvis off the floor, then relax and take the starting position.
Lie on your back and raise your straight legs to form a right angle to the surface. Hold your legs in this position for a few seconds, then lower them slowly.
To reduce the volume of your hips, do alternate lunges with your left and right legs. Simultaneously draw your abs in, straighten your back and place your hands on your waist.
Do deep squats without lifting your feet off the floor and without extending your arms at chest level.
Lie on your back, begin to rhythmically retract and stretch the abdominal wall, pressing it lightly with your hands.

for beginners

If you have not been involved in sports for a long time, give preference to a set of exercises designed specifically for beginners. The main thing is not to overdo it, the fast pace is useless, the main thing is regularity of performance and proper nutrition. Simple Exercise Program for Morning Exercise:

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

for fast weight loss

Achieving quick results with morning exercises is possible only with a combination of proper nutrition and an active lifestyle. Each exercise below is performed for 30 seconds, after which you need to exercise for 30 seconds to improve metabolic processes in the body. It is required to take a break and drink about 1/4 glass of water. You can not eat for 1. 5 hours before and after the complex, in more detail:

Stand with your feet shoulder-width apart, locking your hands in a lock above your head. As you jump, lock your feet and open your hands, raising your arms and clasping your palms. try.
Lie down on the floor, spread your arms to the sides, begin to alternately raise your legs. The angle of the floor should be 90 degrees.
Take the chair firmly against the wall and place it on it, alternating legs.
Keeping the elbow at a 90-degree angle, relax the bent arm. Lie in this position for 30 seconds while contracting your abdominal and thigh muscles.
Lie on your back, bend your knees and place your hands behind your head. Begin rotating the abs in such a way that your elbows touch your knees.
Place your hands on a support, such as a sofa, stretch your legs straight and back. Start doing push-ups without tilting your torso.
Spread your feet shoulder-width apart. While doing squats, spread your bent knees in different directions, but buttocks should not touch the floor and feet.
Try to do push-ups on one hand, alternating it - you definitely need support.
Lie on your side, then begin to raise one leg. Extend one hand on the floor above your head, and rest the other on the floor, forming a 90-degree angle. After 15 seconds of exercise, shift to the other side.
Lie on the floor on your stomach, with your arms extended above your head. At the same time, have them lift your legs off the floor. Try to stay in this position for about 10 seconds. Take several sets.

for all muscle groups

A great option to lose weight as efficiently as possible is to charge all muscle groups at home. For starters, it would be good to do a light warm-up after sleeping, for example, head, arms, shoulders, elbows, ankles and kneesLet's move around in pairs. Put some rhythmic music, because without it it will be difficult to wake up. A set of exercises:

Jump in place (you can jump rope) - 20 times.
Walk 20 times so that the angle between your leg and knee is 90 degrees.
Squat 10 times, focusing on your glutes and knees.
Do 20 lunges on the side.
Keep your knees raised and run for a bit.
Do your abs 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees and begin rotating them in one direction or the other.
Run so that your heels touch your buttocks.
Push up from the floor 8-10 times - you can with bent knees.

5 minute charge

Everyone can make 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 the warm-up, because if you want to include general toning in the program. If you include exercises, the workout will last at least 10-15 minutes. Approximate complex, designed for 5 minutes:

Turns the head left-right.
Head tilts back and forth, left and right.
With the arms extended forward, move the brushes outward and inward.
Rotate the forearms in and out.
Moving back and forth in the shoulder joints.
Rotate the leg clockwise and counterclockwise.
With leg turns left and right, bends to and from itself.
Movement of the feet in the knee joints.

20 minutes charging

If you exercise mainly for weight loss, then you should organize all exercises correctly. Workout should last at least half an hour, because 20 minutes of exercise starts reducing body fat. The break in between should be no more than 1 minute. Also keep an eye on the pace of your movements. Finally, cool down or stretch. Complex:

On legs and buttocks. 30-60 seconds - Begin your activity by walking in place. Also try to raise your knees higher. Then, holding onto the back of the chair, stand on your toes, for 30-60 secondsBegin to rise and fall. Also, jump on each leg separately.
On the abdomen and sides. Begin to make circular rotations along the pelvis, while the abdomen needs to be pulled in and out. Lie on the back, begin to press out the abdominal cavity with your hands. Do this 10 times.
In hand. Find the right dumbbells from 1 kg and above. Begin lifting both hands to the side at the same time for about 30-60 seconds.
At the hips. Bend your legs while lying down so that your feet are on the floor. Begin to lift your pelvis and rotate it left and right 6 times in each direction. Take several sets.

fitness exercise

Fitness exercises performed correctly and regularly in the morning will boost vigor and contribute to weight loss. One should not experience heavy physical exercise or excessive stress while charging, otherwise charging may be harmful. During trainingThe heart rate should not exceed 60 percent of the maximum possible. The simplest fitness exercise program that is perfect for people with no fitness experience:

Begin your morning exercise at a relatively brisk pace for 10 minutes. If you raise your knees high, within a few minutes you will feel a pleasant tension in the muscles.
After this, do 3 sets of 10-15 squats without any weight (according to the sensations).
To continue fitness exercises for weight loss, do push-ups from the floor in the same mode - 3 sets of 10-15 times.
After this, do any ab exercise that interests you. There should be no increase in blood pressure and shortness of breath after charging. Increase the number of repetitions over time.

Dance

Such morning exercises for weight loss at home can be no less effective than the other mentioned options. Dance gymnastics means a complex of gymnastic exercises performed exclusively with a certain rhythm to music. Such classes are widely used to develop flexibility, coordinating movements. Start your workout with a light warm-up. It is accompanied by special video lessons to visually see the implementation of all elements. Doable with. Helpful hints:

For dance morning exercises for weight loss at home, choose a spacious room where there are no foreign objects.
The floor covering should be non-slip to avoid injury.
For musical accompaniment, connect the speakers to the computer - you should not take the phone or the player, as this will only interfere with the process.
You should not be distracted by anything during dance morning gymnastics.
Choose clothes that are more comfortable, loose. A sports kit is perfect.
If you look at your movements in the mirror, you will benefit more.

circular

This workout is considered a very effective way to get rid of excess fat. Its main goal is to exercise all the muscles of the body in just one day. It is not aimed at building muscle, but at the same time it should be done with high intensity. For its implementation, 10-12 exercises are selected for all body parts. One circle is repeated 2-3 times, and the rest is about 30 seconds between sets. Each exercise in a circleK are performed from 10 to 50 repetitions. You need to do this 2-3 times a week. The classic circuit training complex consists of:

Squats. aimed at the formation of the gluteal muscles.
Push ups. Exercise the muscles of the arms and chest.
Emphasis on squatting. The starting position is engaged in the form of a push-up, followed by a jump transition to the squat position.
Jumping "starfish". While jumping, spread your legs and arms to the sides. Jump as fast as you can.
Rotating the press. Also, both upper and lower.
Jump rope. Good cardio exercise.
Shuttle sack. You need to run as fast as possible.