Morning exercises for weight loss at home: effective exercises

1 July 2021

You can get rid of excess fat and make your shape perfect with the help of proper nutrition and a proper set of exercises. The set of measures also includes morning exercises for weight loss at home, which is ideal for beginners - start your morning with light exercise. At the same time, you should not turn exercise into a full workout, as it pursues a different goal - to charge the body with energy for the entire working day. As for the physical exercises that are included in the training complexes, they aim at the tension of the muscles, exhausting the body.

The Benefits of Morning Exercises

Weight loss training in the morning has great benefits for the body. Many people believe that you can feel pleasure if you drink a cup of strong coffee, however, this aromatic drink contains caffeine, which can hardly be described as useful. The benefits of morning exercise are revealed by the regular performance of the band and consist of:

Improving performance. Warming up helps to make the blood move faster than the blood vessels. Thanks to this, the tissues of the body are saturated with oxygen and nutrients, which leads to improved memory, accelerated thought processes and increased concentration.
Improving the body. Stimulation of blood flow has a positive effect on the function of the brain and respiratory organs. At the same time, phlegm is secreted by the bronchi and lungs, which accumulate during sleep and blood stagnation is eliminated in the veins.
Improved mood. By performing a series of simple exercises with refreshing music, you can ensure a long-term mood. In addition, exercise eliminates the cause of motivation (insufficient physical activity), eliminating the constant feeling of weakness and irritability.
Eliminate insomnia. Waking up early will help you follow a specific daily routine. When the body clock shows the rest time, fatigue will be felt. Adherence to the regime is a guarantee for a healthy and restful sleep.
Strengthen discipline. A person who is accustomed to exercising regularly copes better with adversity, wakes up easily and has no serious problems with discipline.

How to do morning exercises at home

It is possible to achieve the desired result and improve body tone with the help of regular morning workouts, subject to certain rules. A competent approach will help strengthen the muscles of the thighs, buttocks, back and other areas. Combined with the right diet, you can get rid of excess fat, making your figure slimmer and more visible. Basic rules and suggestions:

As the body wakes up gradually, any strong loads immediately after waking up will force the heart to switch abruptly to active work, which can adversely affect the heart muscle.
The best exercise in the morning is the one after which you will feel a wave of vitality and strength. You should not overload the body during the performance, the main thing is to increase body tone and not build muscle mass.
Some exercises can be done without getting out of bed. These only include 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. Choose formulations at a rate of 140-170 beats / minute if your band includes some intense exercise. Rhythmic songs will help you properly organize your movements and coordinate your breathing with them.
The set of morning exercises is best divided into three stages: warm-up, main and final.
Try to ventilate the room as it refreshes the fresh air.
Do not wear clothes that impede movement, otherwise you will be very uncomfortable.
Morning exercises 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 and individual complexes that are designed specifically for women, men and so on. In any case, try to do your morning workout regularly. Exercising in the morning for weight loss and breathing exercises will help you achieve the desired weight loss result. The training time lasts about 10-15 minutes. The main thing is not to be lazy, but to do everything with enthusiasm and energy.

For women

A weight loss diet is a waste of time and vain hopes of gaining a beautiful body without physical activity. The less calories enter the body, the more the body stores them in reserve. Check out the following group, which is ideal for women (the number of approaches and exercises is better determined by you, start with the minimum):

Walk in position for 30 seconds, raising your knees.
Lie on your back, bend your knees. Stretch, lift the pelvis off the floor and then relax and take the starting position.
Lie on your back and lift your straight legs to form a right angle to the surface. Hold your feet in this position for a few seconds and then lower them gently.
To reduce the volume of your hips, do alternating lungs with your left and right leg. At the same time, pull your stomach, straighten your back and put your hands in the middle.
Do deep squats without lifting your legs off the floor and keeping your arms extended at chest level.
Lie on your back, start pulling rhythmically and protruding the abdominal wall, pressing lightly on it with your hands.

For beginners

If you have not been involved in sports for a long time, choose a set of exercises specially designed for beginners. The main thing is not to overdo it, a fast pace is useless, the main thing is the regularity of performance and proper nutrition. A program of simple exercises for morning exercises:

Do regular squats in different sets 10-20 times (depending on your physical condition).
To exercise the press, lie on your back, raise your legs at a right angle to the floor, and lower them. Do it 10-15 times, 3 sets.
To work the hips, perform lungs - on each leg 15 times, 3-4 approaches.
Exercise bike - Do it for as long as possible, at least 1-2 minutes.
Turn your legs. Run forward and backward and sideways.
Jump up. Climb 30-40 times - repeat 4 sets.
Finally, stretch your muscles so that they are as flexible and warm as possible.

For fast weight loss

Achieving fast results with morning exercises is possible only in combination with proper nutrition and active lifestyle. Each of the following exercises is performed for 30 seconds, after which you should take a break for 30 seconds and drink about 1/4 glass of water to improve metabolic processes in the body. You can not eat before and after the band for 1, 5 hours, with more details:

Place your feet shoulder width apart, close your arms in a lock above your head. As you jump, close your legs and open your arms, stretching your arms and trying to tap your palms.
Lie on the floor, spread your arms sideways, start lifting your legs alternately. The angle to the floor must be 90 degrees.
Move the chair firmly against the wall and change legs alternately, place them on top of it.
Rest with an inclined arm, with the elbows at a 90 degree angle. Lie in this position for 30 seconds, contracting your abs and thighs.
Lie on your back, bend your knees and place your hands behind your head. Start swinging your abs so that your elbows touch your knees.
Place your hands on a support, such as a sofa, with your legs straight and extended backwards. Start doing push-ups without bending your torso.
Spread your legs shoulder width apart. When squatting, stretch your bent knees in different directions, but your buttocks should not touch the floor and feet.
Try push-ups with one hand, changing it alternately - you definitely need support.
Lie on your side and then start lifting one leg up. Extend the arm on the floor above your head and support the other on the floor, creating a 90-degree angle. After 15 seconds of exercise, go to the other side.
Lying on the floor on your stomach, spread your arms over your head. At the same time, lift them off the floor with your feet. Try holding this position for about 10 seconds. Get lots of sets.

For all muscle groups

A great option to lose weight as effectively as possible is to load all the muscle groups at home. For starters, it would be nice to do a warm-up after a nap, for example, circular rotations of the head, arms, shoulders, elbows, ankles and knee joints. Put on some rhythmic music, because it's hard to wake up without it. A set of exercises:

Jump into place (you can jump rope) - 20 times.
Walk 20 times so that the angle between your foot and your knee is 90 degrees.
Squat 10 times, focusing on your buttocks and knees.
Run 20 fins on the side.
Run in place for a while, raising your knees.
Do your abs 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees and start 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.

Charge 5 minutes

Everyone can compose a set of exercises for morning exercises for weight loss at home, which will last about 5 minutes. In this case, the main importance should be given to warming up, since if you include general toning exercises in the program, then the workout will last at least 10-15 minutes. Approximate band, designed for 5 minutes:

He turns his head left and right.
The head tilts left and right, front and back.
Rotate the brushes outwards and inwards with the arms outstretched forward.
Rotate the forearms outwards and inwards.
Rotate the shoulder joints forward and backward.
Rotate the foot clockwise and counterclockwise.
He turns with his foot to the left and to the right, he leans from himself and from himself.
Rotation of the legs at the knee joints.

Charging for 20 minutes

If you exercise mainly for weight loss, then you need to properly arrange all the exercises. Workout should last at least half an hour, as body fat begins to decrease in 20 minutes of exercise. The break between them should not be more than 1 minute. Also, keep track of the pace of your activities. Finally, cool or stretch. Complex:

On the legs and buttocks. Start your activity by walking in the position - 30-60 seconds. At the same time, try to raise your knees. Then, holding the back of the chair and standing on your toes, start going up and down for 30-60 seconds. Also, do the jumps separately on each leg.
In the stomach and on the sides. Start making circular rotations with the pelvis, while the abdomen should be pulled in and out. Lie on your back, start protruding the abdominal cavity by pressing on it with your hands. Do it 10 times.
In the hands. Find the right dumbbells from 1 kg and up. Start raising both hands at the same time for about 30-60 seconds.
In 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. Get lots of sets.

Fitness exercises

Proper and regular exercise in the morning will enhance vitality and contribute to weight loss. There should be no strenuous exercise or excessive stress while charging, otherwise charging may be harmful. The heart rate during training should not be higher than 60% of the maximum possible. The simplest fitness program that is ideal for those who do not have fitness experience:

Start your morning workout with 10 minutes of relatively brisk walking. If you raise your knees high, then within a few minutes you will feel a pleasant tension in the muscles.
Then do 3 sets of 10-15 squats without weights (according to the senses).
Continue the exercises for weight loss, push-ups from the floor in the same way - 3 sets 10-15 times.
Then do some 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 may be less effective than the other options described. Dance gymnastics means a set of gymnastic exercises performed at a specific rhythm exclusively in music. Such classes are widely used to develop flexibility, coordination. Start your workout with a warm-up. It is worth doing with special video tutorials to visually see the application of all the elements. Auxiliary tips:

For a morning dance for weight loss at home, choose a spacious room where there will be no foreign objects.
The floor covering must be non-slip to prevent injury.
For music accompaniment, connect the speakers to the computer - you do not need to pick up a telephone or player, as it will only interfere with the process.
During the morning dance gymnastics, you should not be distracted by anything.
Choose clothes that are more comfortable, loose. A sports kit is perfect.
You will get more benefits if you observe 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 exercise all the muscles of the body in a single day. It does not aim to build muscle mass, but at the same time it is performed with high intensity. For its application, 10-12 exercises are selected for all parts of the body. One cycle is repeated 2-3 times and the rest between sets is about 30 seconds. In a cycle, perform 10 to 50 repetitions of each exercise. You should do 2-3 times a week. The classic circuit training complex consists of:

Occupations. Aims at the formation of gluteal muscles.
Push ups. Exercise in the muscles of the arms and chest.
Squat emphasis. The starting position is engaged as in push-ups, followed by the jump to the squat position.
Jumping "starfish". When jumping, spread your legs and arms sideways. Jump as fast as possible.
Move type. In addition, both the top and the bottom.
Jumping rope. Good cardio exercise.
Sack Beck. You have to run as fast as possible.