Morning Exercises for Weight Loss at Home: Effective Exercises

You can get rid of excess fat and improve your figure with the help of proper nutrition and exercise. The set of activities also includes morning exercises for weight loss at home, which is perfect for beginners - start the morning with light fitness. At the same time, you do not want to be frustrated if you cannot get the right pitch so invest in a good capo. As for the physical exercises included in the exercise complexes, they are aimed at tensing the muscles by exhausting the body.

Benefits of Morning Exercise

Morning weight loss has great benefits for the body. Many people think that you can have fun if you drink a strong cup of coffee, however, this aromatic drink contains caffeine, which is hardly called helpful. The advantage of performing morning exercises is manifested by the regular performance of the complex and they include:

  • Improve performance. Warming promotes more intense movement of blood in the blood vessels. Thanks to this, body tissues are saturated with oxygen and nutrients, which improves memory, speeds up thought processes and increases concentration.
  • Improving the body. Stimulating blood flow has a positive effect on the work of the brain and respiratory organs. At the same time, phlegm is secreted from the bronchi and lungs, which accumulates during sleep, and blood stagnates in the veins.
  • Improved mood. By performing simple exercises with uplifting music, you can keep yourself in a long mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminates the constant feeling of weakness and irritability.
  • Eliminate insomnia. Waking up earlier can help you to follow a certain daily routine. When the body clock indicates a time of rest, fatigue is felt. Compliance with the regime is a guarantee of a quiet, restful sleep.
  • Strengthen discipline. A person who does gymnastics regularly, copes better with adversity, wakes up easily and does not experience major problems with discipline.

How to do morning exercises at home

It is possible to achieve the desired effect and improve body tone with the help of regular morning exercises, following certain rules. A competent approach will help the muscles of the thighs, buttocks, back and other areas. With proper nutrition you can get rid of excess fat, make your figure more slender and pronounced. Basic rules and recommendations:

  • Since the body gradually wakes up, any strong load upon awakening forces the heart to move sharply to active work, which can negatively affect the heart muscle.
  • The best gymnastics in the morning is the one after which you will feel energized and strong. When performing it, you should not strain the body, the main thing is to increase the tone of the body and not to build muscle mass.
  • Some exercises can be done without getting out of bed. This includes only warm-up exercises that do not carry a special load - it will not be enough to load your life all day long.
  • Find the right music. Choose compositions with 140-170 beats / minute if your complex includes any type of intense exercise. Rhythmic songs will help to organize the movements properly and coordinate breathing with them.
  • The morning exercise complex is best divided into three stages: warm-up, home and final.
  • Try to ventilate the room as the fresh air is refreshing.
  • Do not wear clothing that obstructs movement, otherwise you will be very uncomfortable.
  • Morning exercise and eating are incompatible. If you are hungry, then drink a glass of water. Do not exercise on a full stomach.
Morning exercises for weight loss

Morning exercises for weight loss at home

There are both general and individual complexes designed specifically for women, men, and so on. Sh. In any case, try to do your chosen morning workout regularly. Morning exercises for weight loss and breathing exercises will help you achieve the desired weight loss effect. The duration of the training is about 10-15 minutes. The main thing is not to be lazy, but do everything with enthusiasm and energy.

ᲥFor Ali

A weight loss diet is a waste of time and vain hopes of getting a beautiful body without physical exertion. The fewer calories entering the body, the more the body stores them in reserve. Check out the complex below, which is perfect for women (the number of approaches and exercises best determines you, start with the minimum)

  • Walk on the ground for 30 seconds, raising your knees.
  • 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 lift your straight legs to create a right angle to the surface. Hold your feet in this position for a few seconds, then gently lower yourself.
  • To reduce the volume of your thighs, do alternating lunges with the left and right legs. At the same time, pull the abdomen, straighten the back and wrap your arms around your waist.
  • Make deep hugs so that your feet do not slide off the floor and your arms do not extend to your chest.
  • Lie on your back, start rhythmically turning and coming out of the abdominal wall, gently pressing it with your hands.

For starters

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

  • Fight regularly in several sets, 10-20 times (it depends on your fitness).
  • To work the press, lie on your back, raise your legs at a right angle to the floor, and lower yourself. Do 10-15 times, 3 sets.
  • To work the thighs, perform lunges - 15 times on each leg, 3-4 approaches.
  • Exercise on the bike - do it as long as possible, at least 1-2 minutes.
  • Swim your legs. Perform both front and back and sides.
  • Jump up. Jump 30-40 times - Repeat 4 sets.
  • Finally, stretch the muscles so that they are as flexible and warm as possible.
The girl is doing exercises for weight loss

For rapid weight loss

Achieving fast results with morning exercises is possible only with proper nutrition and active lifestyle. Each exercise below is held for 30 seconds, after which you should rest for 30 seconds and drink about 1/4 cup of water to improve metabolic processes in the body. You can not eat before and after the complex for 1, 5 hours, in more detail:

  • Place your feet shoulder-width apart, keeping your hands on the lock on your head. As soon as you move, close your legs and spread your arms, stretch your arms up and try to clap your hands.
  • Lie on the floor, spread your arms out to the sides, start alternating lift above the legs. The floor angle should be 90 degrees.
  • Move the chair firmly against the wall and alternately change legs, place on it.
  • Rest the bent arm, elbows at a 90 degree angle. Sit in this position for 30 seconds, contracting the abdominal and thigh muscles.
  • Lie on your back, bend your knees and put your hands behind your back. Begin to rotate the abs so that the elbows touch the knees.
  • Place your hands on a support, such as a sofa, with your legs straight and your back straight. Start doing push-ups without twisting your torso.
  • Spread your legs shoulder-width apart. When doing the sit-ups, bend the bent knees in different directions, but the buttocks should not touch the floor and the feet.
  • Try to do push-ups on one arm, alternating between them - you really need support.
  • Start on the side, then start lifting one leg. The arm that is on the floor, stretch your head, and the other lean on the floor, creating a 90-degree angle. 15 seconds after the exercise, move to the other side.
  • Lying on the floor on his stomach, spread your hands on his head. At the same time, lift them with your feet on the floor. Try to hold this position for about 10 seconds. Get multiple kits.

For all muscle groups

The most effective way to lose weight is to work all muscle groups at home. To begin with, it will be good to do a light warm-up after sleep, for example, circular rotations of the head, hands, shoulders, elbows, ankles and knee joints. Put on rhythmic music as it will be hard to wake up without it. Exercise set:

  • Jump on the ground (you can jump with a 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.
  • Perform 20 exits side by side.
  • Slightly run on the ground, raise the elbows.
  • Do the abdomen 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 the heels touch your buttocks.
  • Lift off the floor 8-10 times - you can bend the elbows.

Charge for 5 minutes

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

  • Turn left and right.
  • Tilt your head left and right, back and forth.
  • Movement of the brushes from the outside and inside to the outstretched arms.
  • Rotation of the forearms from the outside and inside.
  • Rotate the shoulder joints back and forth.
  • Rotate the foot clockwise as well as counterclockwise.
  • He turns his foot left and right, leaning away from himself and himself.
  • Rotate the legs at the knee joints.
Exercises and exercises for weight loss

Charges for 20 minutes

If you are training mainly for weight loss, then you need to arrange all the exercises correctly. Exercise should be continued for at least half an hour as body fat starts to drop within 20 minutes. The break between them should not be more than 1 minute. Also, keep an eye on the pace of your activities. Finally, cool or strain. complex:

  • On the legs and buttocks. Start your activity by walking on the ground - 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 rising and falling for 30-60 seconds. Also, do the jumps separately on each leg.
  • On the abdomen and sides. Start performing circular rotations of the pelvis while pulling and pulling the abdomen is required. Lie on your back, start expelling your abdomen by pressing on it with your hands. Do it 10 times.
  • On the hands. Find straight dumbbells from 1kg and up. Start lifting both arms simultaneously to the side for 30-60 seconds.
  • On the thighs. When lying down, bend your legs so that your feet are on the floor. Start lifting the pelvis and moving left and right 6 times in each direction. Get multiple kits.

Fitness exercises

Properly and regularly performed fitness exercises in the morning will increase energy and promote weight loss. You should not experience strenuous physical exercise or excessive stress while charging, otherwise charging can be harmful. Heart rate during exercise should not exceed a maximum of 60 percent. The easiest fitness training program that is perfect for those who do not have a fitness experience:

  • Start your morning workout with a 10 minute relatively fast walk. If you raise your knees, you will feel a pleasant tension in the muscles in a few minutes.
  • Then make 3 sets of 10-15 sets without any weight (according to the sensations).
  • Continue fitness exercises to lose weight, get off the floor in the same mode - 3 sets 10-15 times.
  • Then do some abs exercises that interest you. There should be no increase in blood pressure and shortness of breath after charging. Repeat the number of repetitions over time.

Dance

Such morning exercises for weight loss may be no less effective than the other options described. Dance gymnastics means a set of gymnastic exercises performed in a certain rhythm just for music. Such classes are widely used for the development of flexibility, coordination movements. Start your workout with a light warm-up. It is worth doing special video tutorials to visually see the implementation of all the elements. Useful tips:

  • For a morning workout for weight loss at home, choose a spacious room where there will be no foreign objects.
  • The floor covering should not slip to prevent damage.
  • For musical accompaniment, connect the speakers to the computer - you do not need to pick up the phone or the player as this only interferes with the process.
  • During the morning gymnastics dance, nothing should distract you.
  • Choose more comfortable, loose clothing. The sports kit is excellent.
  • You will get more benefits if you observe your movement in the mirror.
Dance exercises for weight loss

Circular

This exercise is considered to be a very effective way to get rid of excess fat. Its main purpose is to work all the muscles of the body in just one day. It is not intended to build muscle mass, but at the same time it is held at high intensity. To perform it, 10-12 exercises will be selected for all parts of the body. One lap is repeated 2-3 times while the rest of the set is 30 seconds apart. 10 to 50 repetitions of each exercise are performed in one circle. You should do it 2-3 times a week. The classic circular training complex consists of:

  • Seats. Aimed at forming gluteal muscles.
  • Attractions. Work your arm and chest muscles.
  • Focus on squatting. The starting position is engaged as a thrust, followed by a jump to the jumping position.
  • Jump to the "Star Sea". While jumping, spread your legs and arms to the sides. Jump as fast as possible.
  • Rolling press. Moreover, both top and bottom.
  • Jump rope. Good cardio training.
  • Shuttle Bek. You need to run as fast as possible.