Morning and evening exercises for weight loss: exercises for the abdomen, buttocks and legs

Overweight woman doing exercises to lose weight at home

Exercising for weight loss not only speeds up the fat burning process, strengthens muscles, but also charges you with energy for the whole day. Regular training increases muscle endurance, develops the cardiovascular system, improves mood due to the production of endorphins, and stimulates a person to lead a healthy lifestyle.

In order for morning exercises for weight loss at home to be effective, physical education must be combined with proper nutrition. It is also necessary to choose a suitable complex to make charging enjoyable.

When is the best time to exercise?

There is no single rule when it is better to do exercises for weight loss. This largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. Morning and evening physical education have their pros and cons.

Benefits of morning exercises:

  • gives a boost of energy and vigor;
  • accelerates metabolic processes, speeds up the fat burning process;
  • improves mood.

Disadvantages of morning exercises:

  • blood density is increased (the person did not drink during sleep, some of the liquid came out during morning urination), circulation is slow, exercise speeds it up, then the heart and blood vessels are subject to high load;
  • after sleep, the lungs are slightly narrowed, the activity of the nervous system is reduced due to lack of oxygen, exercise requires more concentration, so it is better to start with light exercises.

Before morning exercises, you need to drink 220-440 ml of liquid, and after 20 minutes start training. Then the blood will become more fluid, and the load on the cardiovascular system will decrease.

Advantages of evening physical activity for weight loss:

  • speeds up metabolism, food is digested faster, but it is important to remember that dinner should be light;
  • fats are burned during sleep, as muscles need energy to recover after exercise.
Salad with chicken and vegetables is a great option for a light dinner after a workout.

Disadvantages of evening training:

  • exercise can cause sleep disorders if the load was intense, so you need to exercise 2-3 hours before bedtime;
  • Appetite increases if the workout was too intense or long.

You will lose weight faster if you exercise in the morning and evening.

Morning exercise at home

Morning exercises at home will speed up weight loss if you follow these recommendations while doing it:

  1. Do classes every day for 15-30 minutes.
  2. Before training, drink 1-2 glasses of warm water (you can add honey and/or lemon juice). This is a useful habit that starts metabolic processes and helps the body "wake up".
  3. Be sure to warm up before morning exercises: lateral bending of the body, rotation of the shoulders, elbows, wrist joints, as well as knees, ankle, and hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
  4. Do not take a break between exercises longer than 60 seconds so that the fat burning process does not slow down.
  5. Have breakfast after morning exercise, the best choice is proteins, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.

To speed up weight loss, you need not only to do exercises, but also to eat right, sleep at least 7 hours, drink 1. 5 liters of water per day, avoid stress, and walk more.

Not everyone knows what kind of exercise to do in the morning to lose weight. This can be cardio training, strength exercises (or a combination of them, which is much more effective), complexes focused on certain areas of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over 50 years of age need to exercise according to a special program, movements should be less dynamic to reduce the risk of injury.

Exercise is useful for absolutely all people, including those who are not overweight.

Easy option for beginners

If your level of physical fitness is low, then it is recommended to start with simple morning exercises for beginners:

  1. Stand with your feet wider than shoulder-width apart and box. Keep your heels off the floor, aim your hand in front of you, and perform the exercise at a fast pace.
  2. Squat with your legs wide apart, and then rise onto your toes, stretching your arms up. When squatting, your back is straight, your knees do not go beyond the level of your toes.
  3. Lift dumbbells (the weight is the one you can lift).
  4. Take a step to the left, raising your arms, then take a step to the right, moving quickly.
  5. Lift your pelvis while lying on your back. Lean on your shoulders and feet, lift your buttocks, fixate at the top point.
  6. Do a "Bicycle" by lifting your head and shoulders.

Before morning exercises for weight loss at home, do a warm-up: swing your arms, legs, jump. Perform each exercise for 30 seconds, do them without a break or at intervals of 15-20 seconds. Repeat 2 sets with a pause of 1-2 minutes. This easy but effective workout in the morning will speed up weight loss and energize you for the whole day.

Complex for losing weight on the abdomen and sides

It's no secret that the stomach and sides are the most problematic areas for women. To correct your figure, you need to supplement exercises for the abdomen and sides with cardio exercises.

Cardio training on a treadmill will help you lose weight in the abdomen and sides

It is important to remember that it is impossible to lose weight in one place, since fats are burned evenly throughout the body.To do this, you need to speed up blood circulation and fat burning with the help of cardio, and isolated exercises will tighten the muscles in a certain area. Training must be supplemented with proper nutrition.

An example of morning exercises for losing weight on the stomach and sides:

  1. Warm-up: joint gymnastics for 5-10 minutes.
  2. Lying on your back, perform crunches at a fast pace. The legs are bent, the shoulder blades are lifted off the floor.
  3. Do not change your position, straighten your legs, lift your head off the floor, put your hands under the back of your head. Raise your limbs without lowering them to the floor (leave a small distance - from 15 to 20 cm).
  4. In the same position, raise your straight legs at a right angle, reaching your toes with your hands. Rise up, lifting your head, shoulders and shoulder blades, and then lie down.
  5. Stay on your back, raise your head and shoulder blades, and try to reach your opposite knee with your elbow. Move at a moderate pace.
  6. Roll onto your side, stand in a side plank (emphasis on one arm and both legs), hold the position for 30 seconds or more. To increase the effectiveness of the exercise, try to reach the elbow of your upper arm to your knee.
  7. Cool down: sit down, spread your legs as far as possible, reach your toes with your hands, bend over to feel the stretch in your muscles.

To begin with, repeat each element 10 times, gradually increasing the number to 20-25. Perform 2 sets.

To make morning exercises for weight loss more beneficial, increase the amount of cardio training. To do this, it is enough to walk more, ride a bike, dance, step aerobics, and visit the pool.

Exercises for legs, thighs and buttocks

Morning exercises for losing weight in your legs include dynamic cardio, as well as isolated exercises to strengthen the muscles of the buttocks, thighs, and legs:

  1. Start by jogging in place for 5 to 10 minutes.
  2. Stand up and lunge so that your left leg is in front and your right leg is behind. Make sure that the body is level, transfer the weight to the front limb, the knee should not protrude beyond the toe. Repeat in both directions 10 times.
  3. Perform plie squats (wide-legged) for the thighs and buttocks. The back is straight, the heels do not come off the floor, the knees do not go beyond the level of the toes. Repeat 10 times.
  4. Swing your legs while standing on all fours. Raise your leg with your knee bent so that your thigh is parallel to the floor (or slightly higher). Repeat for each limb - 10-15 times.
  5. Stand in front of the step platform, move to its left edge. Step onto a hill with your right foot, take your left foot to the side, bend the knee of your right limb, and squat down. For balance, bring your palms together in front of you at chest level. Then lower your left leg to the floor. Get off the platform. Perform 10 repetitions on each side.
  6. Do the "Chair" exercise near the wall. Press your back against the support, step back ½ step, squat smoothly, as if sitting on a chair, until your thighs are parallel to the floor. Perform in 2-3 approaches.

This morning exercise for losing weight in the legs and buttocks reduces the amount of fat throughout the body, strengthens and tightens the muscles of the lower extremities.

Working with an elastic band

Morning exercises for weight loss with an elastic band will help you get rid of extra pounds and make your body more prominent. To do this, exercises with the band need to be alternated with cardio.

A set of exercises for morning exercises using a fitness band

Morning complex with a fitness band:

  1. While standing, spread your arms with an elastic band above your head. The loop is at the level of the wrists, the limbs are slightly bent, they need to be moved apart, stretching the elastic band. Repeat 10 times.
  2. Do the horizontal running exercise. Put the elastic band on your toes, take a lying position, bend your legs one by one, pulling your knees to your chest. Make sure that the elastic does not slip, keep your back straight. Perform 10 times for each limb.
  3. Squat and jump with an elastic band on your hips 10 times.
  4. After a break of 30-60 seconds, move on to cardio. Perform "Burpees" - from a standing position, go to a lying position, then stand up and jump. Repeat 10 times.
  5. Stand in front of the step platform with your feet together. Jump onto a hill, spread your legs at shoulder level, squat down, clasp your hands in front of you. Step down from the platform, lowering first one leg and then the other. Repeat 10 times for each limb.
  6. Spread your legs in a plank position. Alternately move your limbs to the side 10 times.

You can complete your morning weight loss exercises with 5 minutes of stretching, this will restore your heart rate and relax tense muscles. Working out to music will increase productivity and improve your mood.

Work with dumbbells

You can lose weight and pump up your muscles using dumbbells. The optimal weight of equipment for weight loss is from 2 to 4 kg. But if you lift more, then increase the load.

Women can do morning exercises for weight loss with dumbbells according to this plan:

  1. Stand up, bend your arms with dumbbells so that they are at shoulder level, and squat.
  2. While standing, do side lunges with weights.
  3. Lie down, bend your arms with dumbbells so that they are at chest level. Do press ups with both hands.
  4. Stand up, tilt your body slightly, bend your knees. Spread your arms with the apparatus to the sides.
  5. In a standing position, bend your arms with dumbbells so that they are at shoulder level. Do an upward press with both limbs at the same time.

Before morning exercises, do joint exercises to warm up. Perform each weight loss exercise 10-15 times for 2 sets. After your workout, do some stretching.

Cardio exercise

Aerobic exercises or cardio exercises train the heart muscle, speed up blood flow, metabolic processes, and fat burning. These classes allow you not only to lose weight, but also to increase muscle tone, endurance, and get rid of stress.

Morning cardio exercise for weight loss for beginners on a step platform:

  1. Warm up – step in place for 5 minutes.
  2. Then perform the "Step-touch" element. While standing, lift one leg off the floor, bend it and place it next to the other. Gradually increase the pace. Then change the exercise a little - slide along the floor, bending/extending your elbows.
  3. "Basic step". Climb onto the platform, then apply the other limb. Lower yourself to the floor, lowering your legs one at a time.
  4. "Step-up. "Step onto a raised platform with one foot and place the other on your toe behind. Return to the floor from the limb that is behind you.
  5. Kel Step. Step onto the platform with one leg, bend the other, and try to reach your buttocks with it.
  6. "Bounce". Step onto the step platform with your right foot, then move your left foot. Return to the floor on the back side of the platform, turning 180 degrees. You can jump down.

All weight loss exercises are performed 10-15 times in 2 sets.

Japanese exercise with a towel

A popular technique from Japan also helps you lose weight. Technique for performing Japanese exercises with a towel:

  1. Roll up a roll from a towel (length - from 40 cm, thickness - from 7 to 10 cm).
  2. Lie down on a fitness mat, place a cushion under your lower back (at navel level), holding it with your hands.
  3. Spread your legs so that they are at shoulder level. From this position, bring your big toes together, with the distance between your heels being 20 cm. This position is called "club-toed feet. "
  4. Raise your arms above your head, turn your palms over so they touch the floor, touch the tips of your little fingers so that your wrists are apart.
  5. Lock in this position for 2-5 minutes.

Climb carefully to avoid injury. Gradually increase the fixation time by 10-20 seconds each time.

On the ball

Training with a fitball is effective for losing weight; the fat burning process is accelerated, as you need to maintain balance.

An example of morning exercises on the ball:

  1. Perform crunches with the ball under your back, straight and oblique.
  2. Perform hyperextension - place the ball under your stomach, rest your toes on the floor, clasp your hands behind your head, raise and lower your body (chest).
  3. Lie on the floor, place a fitball under your feet and shins, lift your buttocks, fixating on top for a few seconds.
  4. The position is the same as in the previous exercise - buttocks raised. Roll the ball with your feet, bending and then straightening them.
  5. Place a fitball under your head and shoulders, rest your feet on the floor, spread your arms with light dumbbells to the sides at chest level.
  6. Stand in a classic plank position, but place a ball under your feet, pull your knees to your chest, pumping the apparatus.

Repeat all movements 10-15 times in 2 approaches with a break - from 30 to 60 seconds.

Exercises for those over 50

You can lose weight even in adulthood, but in this case you need to choose the right loads, as the risk of injury increases.

Group classes are an excellent option for women over 50 years of age.

Morning exercises for those over 50:

  1. While standing, rotate your hands, then your elbows and shoulders.
  2. Alternately rotate your limbs forward and then back.
  3. While standing, swing your arms so that one is on top and the other is on bottom.
  4. Tilt your body, put your hands on your knees, twist your legs to the right and then to the left.
  5. While standing, raise your leg, rotate at the ankle, knee, and hip joint. Repeat for the other leg.
  6. Swing your legs: back and forth, and then left and right (transverse).
  7. While standing, bend your arms, bring your palms together at chest level, and turn your body to the sides. Straighten your arms when turning.
  8. Do not change your position, place your left hand on your waist, tilt your body to the left, raising your right limb above your head. Spring 2-3 times, trying to go lower, and then return to the starting position.
  9. While standing, tilt your body, trying to reach your feet with your hands. Make sure your legs don't bend at the knees.
  10. Lunge to the side.
  11. While standing, squat against the support.

At first, you can repeat each element 4-6 times for 2 sets. Then the number of repetitions can be increased to 12 times.

Morning exercises for weight loss for women over 50 years of age should consist of low-impact exercises. You should avoid jumping, heavy sports equipment, and sudden movements. It is important to focus on technique, train regularly, and eat right.

Is it effective to exercise on the couch or in bed?

Some people who are losing weight believe that they can lose weight by doing simple exercises in bed in the morning. However, this opinion is wrong. To start the fat burning process, you need to actively move and load as many muscle groups as possible. But working out on the couch does not give such an effect. Therefore, to lose weight, it is better to choose more intense workouts.

Optimal exercise for a break at work

Even those who spend the whole day at work can lose weight. There is a whole complex that allows you to work out the main muscle groups and speed up fat burning.

Exercises for weight loss at the workplace:

  1. Sit upright, draw in your stomach as you exhale, hold for a few seconds. Repeat about 50 times.
  2. While sitting, tilt your body to the sides, placing your hands behind your head, 25 times for each side.
  3. Sit on the edge of a chair, rest your hands on it, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
  4. Standing, rise on your toes 20 times.
  5. Sit down, tilt your body, move your hands with small dumbbells or bottles of water back so that they are parallel to the floor, fixate for 3-5 seconds. Perform 10-15 times.
  6. Squat against the wall 10-15 times.

The exercises can be done at once or done in several approaches.

Evening exercises before bed

If you don’t have the time or desire to exercise during the day, you can do evening exercises to lose weight before bed. The complex should consist of simple but effective exercises.

Effective gymnastics for weight loss and relaxation before bed:

  1. Start with a warm-up: swinging your arms in circles and raising your knees for 30 seconds.
  2. Squat for 30 seconds.
  3. Get on all fours, swing your right leg up, lift it so that your thigh is parallel to the floor. Alternately swing your limbs.
  4. Take a lying position and do push-ups. If it’s difficult for you, then lean on your knees.
  5. Stand up straight, place your feet wider than shoulder-width apart (feet pointing outward), and place your hands on the back of your head. Squat down, then stand up and immediately raise your right limb so that your knee touches the elbow of your right hand. Then lower your leg, squat down, and lift your left leg to touch your left elbow.
  6. Take a lying position, push up, lower yourself onto your elbows (plank), and then rise again on your palms and lift your body.
  7. Stand straight, spread your legs wide, and extend your arms to the sides. Tilt your body, touching your right foot with your left hand, and return to the starting position. Then touch your right palm to your left leg.
  8. Warm up. While standing, raise your right leg, trying to reach your buttock with your foot, help yourself with your hand. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing your position, stretch your right hand along your chest, press it with your left limb, and pull for 30 seconds. Then repeat for your left hand.

The described evening exercise before bed lasts only 8 minutes.


  1. Choose any of the above workout plans to lose weight and get a more athletic and toned body. Do exercises daily.
  2. The most persistent ones can conduct classes in the morning and evening. In addition, it is necessary to maintain an adequate level of physical activity throughout the day. Then the weight loss will be noticeable.
  3. Eat right. Don't forget that to lose weight you need to burn more calories than you consume.