Morning exercises to lose weight at home: effective exercises

1 July 2021

You can get rid of excess fat and get in perfect shape with the help of proper nutrition and proper exercises. This set of measures also includes morning weight loss exercises at home, which are great for beginners - start your morning with gentle exercise. At the same time, you should not turn exercise into a full-fledged workout, as it pursues another goal - fueling the body for the whole working day. As for the strength exercises that are part of the training complex, they aim to stretch the muscles by exhausting the body.

Benefits of morning exercises

Exercising in the morning has many great benefits for the body. Many people think that you can feel refreshed if you drink a strong cup of coffee, however, this aromatic drink contains caffeine, which can hardly be called helpful. The benefits of exercise in the morning are revealed with regular practice of the complex and they include:

Improve the performance. Warm-up helps blood move more vigorously through the vessels. As a result, the body's tissues are saturated with oxygen and nutrients, leading to improved memory, speeding up thought processes, and increased ability to focus attention.
Body improvement. Stimulating blood flow has a positive effect on the functioning of the brain and respiratory organs. Simultaneously, sputum is excreted from the bronchi and lungs when sleeping, and blood stagnation in the veins will be eliminated.
Improve mood. Performing a series of simple exercises with invigorating music, you can guarantee yourself a relaxed mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminating the constant feeling of weakness and irritability.
Eliminate insomnia. Waking up early will help you stick to a certain daily routine. When your body clock points to rest time, you will feel tired. Adhering to this regimen is a guarantee of a good and comfortable sleep.
Strengthen discipline. A person who is used to regular exercise copes better with adversity, wakes up easily, and does not have major problems with discipline.

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 exercise in the morning, following certain rules. A consistent method will help strengthen the muscles of the thighs, buttocks, back and other areas. Combined with a reasonable diet, you can get rid of excess fat, help your body slimmer and more prominent. Basic rules and recommendations:

As the body wakes up gradually, any forceful load immediately upon awakening will force the heart to suddenly shift into activity, which can negatively affect the heart muscle.
The best exercise in the morning is the one after which you will feel energized and energized. You should not overload the body when doing it, the main thing is to improve the tone of the body, and not to build muscle mass.
Some exercises can be done without getting out of bed. They include only warm-up exercises without special loads - this will not be enough to fuel you for the whole day.
Find the right music. Choose compositions with a tempo of 140-170 beats/min if your body consists of some kind of high-intensity exercise. Rhythmic songs help organize movements correctly and coordinate breathing with them.
The complex of morning exercises should preferably be divided into three phases: warm-up, main and final.
Try to ventilate the room as fresh air is invigorating.
Do not wear clothes that interfere with movement, or you will be very uncomfortable.
Morning exercise and eating are incompatible things. If you feel hungry, drink a glass of water. Do not exercise on a full stomach.

Morning exercises to lose weight at home

There are both general complexes and separate complexes, specially designed for women, men, etc. v. In any case, try to practice your chosen morning regularly. Morning exercise to lose weight and breathing exercises will help achieve the desired weight loss effect. The training takes 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 the hope of getting in shape without physical activity is a pipe dream. The fewer calories that enter the body, the more the body stores them for storage. Take a look at the complex below, which is great for women (the number of best methods and exercises is determined by you, starting with the bare minimum):

Walk in place for 30 seconds, raising your knees.
Lie on your back, bend your knees. Stretch, lift your pelvis off the floor, then relax and return to the starting position.
Lie on your back and raise your straight legs to form a right angle to the surface. Hold your leg in this position for a few seconds, then gently lower it.
To reduce the weight of the hips, do a hip swing alternating with the left and right legs. At the same time, pull your stomach in, straighten your back, and put your hands on your waist.
Perform a deep squat without lifting your feet off the floor and keeping your arms extended at chest level.
Lying on your back, begin to gently retract and protrude the abdominal wall, gently pressing in with your hands.

For the beginners

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

Perform regular squats in sets of 10-20 reps (depending on your fitness).
To perform the press, lie on your back, raise your legs perpendicular to the floor, and lower them. Perform 10-15 times, 3 sets.
To train the hips, do hip swings - 15 times each leg, 3-4 reps approach.
Exercise Bike - Do it for as long as possible, at least 1-2 minutes.
Swing your legs. Perform both forward and backward, and to the sides.
Jump up. Jump up 30-40 times - repeat 4 sets.
Finally, stretch the muscles so they are as flexible and warm as possible.

To lose weight fast

You can only achieve quick results with morning exercises when combined with proper nutrition and an active lifestyle. Each exercise below is done for 30 seconds, then you need to rest for 30 seconds and drink about 1/4 glass of water to improve metabolism in the body. You can not eat before and after the combination for 1. 5 hours, in more detail:

Place your feet shoulder width apart, clasp your hands in a buckle overhead. As you jump, close your legs and extend your arms, straighten your arms and try to clap your palms.
Lie on the floor, spread your arms to the sides, and begin to alternately raise your legs. The angle to the floor should be 90 degrees.
Move the chair firmly against the wall and alternate legs, placing them on it.
Relax with arms bent, with 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. Begin to rotate your abs so that your elbows touch your knees.
Place your hands on a support, such as a sofa, with your legs straight and back. Start a push-up without bending your torso.
Spread your feet shoulder width apart. When performing the squat, spread your bent knees in different directions, but don't touch the floor and legs.
Try one-arm push-ups, alternating - you definitely need support.
Lie on your side, then begin to lift one leg. Extend the arm on the floor over your head and place the other arm on the floor, making a 90-degree angle. After 15 seconds of the exercise, switch to the other side.
Lie on your stomach on the floor, extending your arms over your head. At the same time, lift them with your feet off the floor. Try to hold this pose for about 10 seconds. Take multiple sets.

For all muscle groups

A great option to lose weight as effectively as possible is to charge all muscle groups at home. For starters, it's better to do a light warm-up after sleep, such as spinning your head, arms, shoulders, elbows, ankles, and knees. Put on some rhythmic music, because it would be hard to wake up without her. A set of exercises:

Jump in place (can jump rope) - 20 times.
Walk 20 times so that the angle between your feet and knees is 90 degrees.
Squat 10 times, focusing on glutes and knees.
Do the side swing 20 times.
Run in place a little, raising your knees.
Do abs workout 20 times. To do this move, lower your arms along your torso, raise your legs to 45 degrees, and begin to rotate them in one direction or another.
Run so that your heels touch your butt.
Push up from the floor 8-10 times - you can with your knees bent.

5 minutes charging

People can compose a set of exercises for weight loss morning exercises at home, which will take about 5 minutes. In this case, the main importance is warm-up, since if you include general toning exercises in the program, then the workout will last at least 10-15 minutes. Complex interval, designed in 5 minutes:

Turn your head from left to right.
Head tilted left and right, back and forth.
Rotate the brush outward and inward on the outstretched arm.
Rotate the forearm outward and inward.
Rotate the shoulder joint forward and backward.
Rotate your feet both clockwise and counterclockwise.
Turn with your feet left and right, lean and lean.
Rotate the knee joint.

Charge 20 minutes

If you exercise mainly to lose weight, then you should arrange all exercises correctly. The training session should last at least half an hour, as body fat starts to decrease after 20 minutes of training. The break between them should not exceed 1 minute. Also, keep track of the pace of your activities. Finally, cool down or stretch. Complex:

On legs and butt. Begin your activity by walking in place - 30-60 seconds. At the same time, try to raise your knees. Then, hold the back of the chair firmly and on tiptoes, begin to rise and fall for 30-60 seconds. Alternatively, perform separate jumps on each leg.
On the belly and sides. Start performing circular movements with the pelvis, while the abdomen needs to be pulled in. Lying on your back, begin to protrude the abdominal cavity by pressing in with your hands. Do 10 times.
On hand. Find the right dumbbell for 1 kg or more. Begin to raise your arms out to the sides at the same time for about 30-60 seconds.
On the hip. Bend your legs while lying down so that your feet are still on the floor. Start lifting your pelvis and move left and right 6 times in each direction. Take multiple sets.

Exercises

Proper and regular exercise in the morning will bring vitality and contribute to weight loss. Do not do heavy exercise or excessive stress while charging, otherwise charging may cause harm. Heart rate during exercise should not be higher than 60% of the maximum possible. The simplest exercise program perfect for those with no fitness experience:

Start your morning workout with a relatively brisk 10-minute walk. If you raise your knee high, within a few minutes you should feel a pleasant stretch.
Next, do 3 sets of 10-15 squats without weights (depending on how you feel).
Continue weight loss exercises, push-ups from the floor in the same mode - 3 sets of 10-15 times.
Next, do any abs exercise that interests you. After charging there is no increased 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 the other options described. Dance gymnastics means a combination of exercises performed with a certain rhythm specifically for music. Such classes are widely used to develop flexibility, coordination of movements. Start your workout with a light warm-up. It is worth doing with special video lessons to visually see the implementation of all the elements. Helpful tips:

For the morning dance exercise to lose weight at home, choose a spacious room, free of foreign objects.
Floor coverings must be non-slip to avoid injury.
For music accompaniment, connect the speakers to the computer - you should not take out your phone or music player as it will only interfere with the process.
During the morning gymnastics dance class, you should not be distracted by anything.
Choose comfortable, looser clothing. A sports set is perfect.
You will get more benefit if you watch your movements in the mirror.

Round shape

This exercise is considered a very effective way to get rid of excess fat. Its main goal is to train 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 done with high intensity. To perform, 10-12 exercises are selected for all parts of the body. One round is repeated 2-3 times, and the rest between sets is about 30 seconds. In a circle, 10 to 50 repetitions of each exercise are performed. You need to do it 2-3 times a week. The classic circuit training complex includes:

Squat. Aim to build butt muscles.
Promote. Exercise arm and chest muscles.
Emphasize the squat. The starting position is performed as in a push-up, followed by a jump transition to a squat position.
Jump "starfish". When jumping, spread your legs and arms to the sides. Jump as fast as possible.
Swinging press. Moreover, both top and bottom.
Skipping. Exercise is good for the heart.
Pick up Beck. You need to run as fast as possible.