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 the right set of exercises. The set of measures also includes morning exercises to lose weight at home, which is ideal for beginners - start your morning with a light physical shape. At the same time, you should not turn exercise into a full-fledged workout, because it pursues a different goal - to charge the body with energy for the whole working day. As for the physical exercises included in the training complexes, they aim at muscle tension by exhausting the body.

The benefits of morning exercises

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

Performance improvement. Warming up helps force blood to flow through the vessels more intensively. Thanks to this, the tissues of the body are saturated with oxygen and nutrients, which improves memory, speeds up thought processes and increases the concentration of attention.
Improvement of the body. Stimulation of blood flow has a positive effect on the functioning of the brain and respiratory organs. Along with this, phlegm is excreted from the bronchi and lungs, which accumulate during sleep, and stagnant blood is removed in the veins.
Improved mood. By performing a series of simple exercises with invigorating music, you can ensure a lasting mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminating the constant feeling of weakness, irritability.
Eliminate insomnia. Getting up early will help you stick to a certain daily routine. When the biological clock indicates the time to rest, fatigue will be felt. Compliance with the diet is the guarantee of healthy and restful sleep.
Reinforcement of discipline. A person who is used to doing gymnastics on a regular basis copes better with adversity, wakes up easily and does not experience major disciplinary problems.

How to do morning exercises at home

It is possible to achieve the desired effect and improve the tone of the body with the help of regular workouts in the morning, subject to certain rules. A competent approach will help strengthen the muscles of the thighs, buttocks, back and other areas. Combined with good nutrition, you can get rid of excess fat, making your figure slimmer and more prominent. Ground rules and recommendations:

Since the body is gradually waking up, any heavy load immediately after waking up will force the heart to suddenly switch to active work, which can negatively affect the heart muscle.
The best morning gymnastics is the one after which you will feel a surge of liveliness and strength. You should not overload the body when performing it, 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. These only include warm-up exercises that don't carry a particular load - that won't be enough to recharge your liveliness for the whole day.
Find the right music. Choose compositions with a tempo of 140-170 beats / minute if your complex includes some kind of strenuous exercise. Rhythmic songs will help to organize movements correctly and coordinate breathing with them.
The morning exercise complex is best broken down into three stages: warm-up, main and final.
Try to ventilate the room while the fresh air is invigorated.
Do not wear clothes that interfere with movement, otherwise you will be very uncomfortable.
Morning exercise and diet are incompatible things. If you are hungry, drink a glass of water. Don't exercise on a full stomach.

<1_img_centerxx>

Morning exercises for weight loss at home

There are both general and separate complexes, designed specifically for women, men, etc. Either way, try to do your chosen morning workout regularly. Exercising in the morning for weight loss, and breathing exercises will help achieve the desired weight loss effect. 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

Dieting is a waste of time and wasted hopes of getting a beautiful body without physical activity. The fewer calories there are in the body, the more the body stores them in reserve. Check out the complex below, which is ideal for women (the number of approaches and exercises is best determined by yourself, start with a minimum):

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. Stretching, lift the pelvis off the ground, then relax and assume the starting position.
Lie on your back and lift your straight legs to form a right angle with the surface. Hold your legs in this position for a few seconds, then lower them gently.
To reduce the bulk of your hips, alternate lunges with your left and right legs. At the same time, tuck your stomach in, straighten your back, and place your hands on your waist.
Do deep squats without lifting your feet off the ground and keeping your arms straight at chest level.
Lie on your back, start to retract and rhythmically protrude the abdominal wall, lightly pressing on it with your hands.

For beginners

If you haven't been playing 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 regularity of performance and good nutrition. A simple exercise program for morning exercises:

Do regular squats in several sets of 10 to 20 times (depending on your physical condition).
To work the press, lie on your back, raise your legs perpendicular to the floor and lower them. Do it 10-15 times, 3 sets.
To work the hips, perform lunges - on each leg 15 times, 3-4 approaches.
Exercise bike - Do this for as long as possible, at least 1 to 2 minutes.
Swing your legs. Perform both forward and backward, and to the sides.
Jump. Jump 30-40 times - repeat 4 sets.
Finally, stretch your muscles so that they are as flexible and warm as possible.

For rapid weight loss

Getting fast results with morning exercises is only possible in combination with good nutrition and an active lifestyle. Each exercise below is performed for 30 seconds, after which you need to take a 30-second break and drink about 1/4 glass of water to improve metabolic processes in the body. You can not eat before and after the complex for an hour and a half, in more detail:

Place your feet shoulder-width apart, close your hands in a lock above your head. As you jump, close your legs and open your hands, stretching your arms out and trying to clap your palms.
Lie on the floor, spread your arms to the sides, start to alternately raise your legs. The angle to the ground should be 90 degrees.
Firmly move the chair against the wall and alternately change legs, place them on it.
Take a bent arm rest with your elbows at a 90 degree angle. Lie in this position for 30 seconds, contracting your abdominal muscles 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 doing squats, spread your bent knees in different directions, but the buttocks should not touch the floor and the legs.
Try doing push-ups on one arm, changing it alternately - you definitely need support.
Lie on your side, then start lifting one leg. Extend the arm that is on the floor above your head and rest the other on the floor creating a 90 degree angle. After 15 seconds of exercise, switch to the other side.
Lying on the floor on your stomach, extend your arms above your head. At the same time, lift them with your feet off the ground. Try to hold this position for about 10 seconds. Take several sets.

For all muscle groups

A great option for losing weight as efficiently as possible is to load all the muscle groups at home. To start, it would be nice to do a light warm-up after sleep, for example circular rotations of the head, hands, shoulder joints, elbows, ankles and knees. Put on some rhythmic music, becauseit will be difficult to wake up without it. A series of exercises:

Jump in 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 glutes and knees.
Perform 20 side lunges.
Run a bit in place, raising your knees.
Do your sit-ups 20 times. To do this, lower your arms down along your torso, raise your legs 45 degrees, and start rotating them one way or the other.
Run so that your heels are touching your buttocks.
Push off the ground 8-10 times - you can do this with your knees bent.

5 minute charge

Anyone can compose a set of exercises for the morning workouts 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 toning exercises in the program, the training will last at least 10-15 minutes. Approximate complex, designed for 5 minutes:

Turn your head from left to right.
The head tilts left and right, back and forth.
Rotation of the brushes outward and inward on the arms stretched forward.
Rotation of the forearms outward and inward.
Forward and backward rotation of the shoulder joints.
Rotation of the foot clockwise and counterclockwise.
Turns with the foot to the left and to the right, inclines of oneself and of oneself.
Rotation of the legs in the knee joints.

Charge 20 minutes

If you train mainly for weight loss, then you need to properly organize all the exercises. The workout should last at least half an hour, as body fat begins to decrease within 20 minutes of exercise. The break between them should not exceed 1 minute. Also keep an eye on the pace of your activities. Finally, cool off or stretch. Complex:

On the legs and buttocks. Start your activity by walking in place - 30-60 seconds. At the same time, try to raise your knees up high. Then, holding on to the back of the chair and standing on your tiptoes, begin to rise and fall for 30-60 seconds. Also do the jumps separately on each leg.
On the stomach and sides. Start doing circular rotations with the pelvis, while the abdomen should be pulled in and out. Lie on your back, start to protrude the abdominal cavity by pressing on it with your hands. Do it 10 times.
On the hands. Find the right dumbbells from 1 kg. Begin raising both arms to the sides at the same time for about 30 to 60 seconds.
On the hips. Bend your legs while lying down so that your feet stay on the floor. Start lifting your pelvis and move it left and right 6 times in each direction. Take several sets.

Fitness exercises

Properly and regularly performed fitness exercises in the morning will bring a boost of liveliness and aid in weight loss. No strenuous exercise or excessive stress should be felt while charging, otherwise the charging may be harmful. Heart rate during training should not exceed 60 percent of the maximum possible. The simplest fitness exercise program, perfect for those with no previous fitness experience:

Start your morning exercise with 10 minutes of relatively brisk walking. If you raise your knees high, you will feel a pleasant muscle tension in a few minutes.
Then do 3 sets of 10-15 weightless squats (depending on how you feel).
Continue the fitness exercises to lose weight, push-ups from the floor in the same mode - 3 sets of 10 to 15 times.
Then do all the ab exercises that interest you. After the load, 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 not be less effective than the other options described. Dance gymnastics refers to a complex of gymnastic exercises performed with a certain rhythm exclusively in music. These classes are widely used to develop flexibility, coordination movements. Start your workout with a light warm-up. It is worth doing this with special video lessons in order to visually see the implementation of all the elements. Useful tips:

For a morning dance exercise to lose weight at home, choose a spacious room where there will be no foreign objects.
The flooring should be non-slip to avoid injury.
For musical accompaniment, connect the speakers to the computer - you should not take a phone or player, as this will only interfere with the process.
During the morning dance gymnastics, you should not be distracted by anything.
Choose more comfortable, loose fitting clothes. A sports kit is perfect.
You will get more benefits if you observe your movements in the mirror.

Circular

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

Squats. Intended for the training of the gluteal muscles.
Shoes. Work your arm and chest muscles.
Crouching accent. The starting position is engaged as in push-ups, followed by the transition from the jump to the squat position.
Jump "starfish". When you jump, spread your legs and arms to the sides. Jump as fast as you can.
Run the press. In addition, both the top and the bottom.
Jumping rope. Good cardio exercise.
Bek shuttle. You have to run as fast as possible.