Morning weight loss exercises at home: effective exercises

1 July 2021

You can get rid of excess fat and make your figure perfect with the help of a proper diet and an appropriate set of exercises. The set of measures also includes morning weight loss exercises at home, which is great for beginners - start the morning with light fitness. At the same time, you should not turn the exercise into a full-fledged workout, because it has a different goal - filling the body with energy for the whole working day. As for the physical exercises included in the training complexes, they are aimed at tensing the muscles exhausting the body.

The benefits of morning exercise

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 beverage contains caffeine, which can hardly be called useful. The advantages of performing morning exercises are revealed by regular performance of the complex, and they consist of:

Improving performance. Warming up helps force the blood to move more intensely through the veins. Thanks to that, body tissues are saturated with oxygen and nutrients, which leads to improved memory, acceleration of thought processes and increased concentration of attention.
Body improvement. Stimulating blood flow has a positive effect on the work of the brain and respiratory organs. In parallel, phlegm is excreted from the bronchi and lungs, which accumulates during sleep, and blood stagnation is removed in the veins.
Improved mood. By performing a set of simple exercises with invigorating music, you can ensure yourself a long-lasting mood. In addition, exercise removes the cause of hypokinesia (insufficient physical activity), removes the constant feeling of weakness, irritability.
Eliminate insomnia. Waking up early will help you stick to a certain daily routine. When the body clock shows the rest time, you will feel tired. Adherence to the regime is a guarantee of peaceful and peaceful sleep.
Strengthening discipline. A person who is accustomed to doing gymnastics regularly copes better with adversity, wakes up easily and has no major problems with discipline.

How to do morning exercises at home

Achieving the desired effect and improving body tone is possible with the help of regular morning training, with adherence to certain rules. A competent approach will help strengthen the muscles of the thighs, buttocks, back and other areas. Combined with a proper diet, you can get rid of excess fat, making your figure slimmer and more prominent. Basic rules and recommendations:

Because the body wakes up gradually, any strong load immediately after waking up will cause the heart to abruptly switch to active work, which can negatively affect the heart muscle.
The best gymnastics in the morning is the one after which you will feel a wave of liveliness and strength. You should not overload the body when performing, the main thing is to raise the tone of the body, not to build muscle mass.
Some exercises can be done without getting out of bed. They only include warm-up exercises that do not carry a special load - it will not be enough to recharge your batteries for the whole day.
Find the right music. Choose compositions at a rate of 140-170 beats per minute if your complex involves some type of intense exercise. Rhythmic songs will help to properly organize movements and coordinate breathing with them.
The complex of morning exercises is best divided into three phases: warm-up, main and final.
Try to ventilate the room as fresh air invigorates.
Do not wear clothes that interfere with movement, otherwise 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 weight loss exercises at home

There are also general and separate complexes, which are designed specifically for women, men and so on. In any case, 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. Training time lasts about 10-15 minutes. The main thing is not to be lazy, but to do everything with enthusiasm and energy.

For a woman

A weight loss diet is a waste of time and a vain hope that you will get a beautiful body without physical activity. The fewer calories enter the body, the more the body stores them in reserve. Check out the complex below that is great for women (the number of approaches and exercises is best determined by yourself, start with the minimum):

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. Stretching, lift your pelvis off the floor, then relax and take up your starting position.
Lie on your back and lift your straight legs to form a right angle to the surface. Hold your legs in this position for a few seconds, then lower them slightly.
To reduce hip volume, do alternating steps with your left and right foot. At the same time, pull in your stomach, straighten your back and put your hands on your waist.
Do deep squats without lifting your feet off the floor and keeping your arms outstretched at chest height.
Lie on your back, begin to rhythmically retract and emphasize the abdominal wall, lightly pressing it with your hands.

For beginners

If you haven't played sports for a long time, then give preference to a set of exercises specially designed for beginners. The main thing is not to overdo it, the fast pace is useless, the main thing is the regularity of performance and proper nutrition. Simple exercise program for morning exercises:

Do regular squats in several sets of 10-20 times (depending on your fitness).
To train the press, lie on your back, raise your legs at right angles to the floor and lower them. Do this 10-15 times, 3 sets.
To exercise the hips, perform a relegation - on each leg 15 times, 3-4 approaches.
Exercise your bike - Do this for as long as possible, at least 1-2 minutes.
Swing your legs. Perform both back and forth, and sideways.
Jumping. Jump up 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 a proper diet and active lifestyle. Each exercise below is performed for 30 seconds, after which you must take a break of 30 seconds and drink about 1/4 cup of water to improve metabolic processes in the body. Before and after the complex you can not eat 1, 5 hours, more:

Put 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 upward and trying to clap your palms.
Lie on the floor, spread your arms to your hips, start lifting your legs alternately. The angle to the floor should be 90 degrees.
Move the chair firmly against the wall and alternately change legs, put them on it.
Take a backrest for bent arms, with elbows at an angle of 90 degrees. Lie 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 head. Start swinging your abs by touching your knees with your elbows.
Place your hands on the carrier, like a sofa, with your legs straight and your back straight. Start doing push-ups without bending the torso.
Spread your legs shoulder-width apart. When doing squats, spread your bent knees in different directions, but your buttocks should not touch the floor and legs.
Try doing push-ups on one arm, alternating it - you definitely need support.
Lie on your side, then start lifting one leg up. Extend one hand on the floor above your head and rest the other on the floor, creating a 90-degree angle. After 15 seconds of performing the exercise, switch to the other side.
Lying on the floor on your stomach, stretch your arms above your head. At the same time, lift them off the floor with your feet. Try to hold this position for about 10 seconds. Take more sets.

For all muscle groups

An excellent option for losing weight as efficiently as possible is to fill all muscle groups at home. For starters, it would be nice to do a slight warm-up after sleep, for example, circular rotations of the head, arms, shoulders, elbows, ankles, and knee joints. Put on some rhythmic music, it will hardly wake up without it. Set of exercises:

Jump into place (you can skip the rope) - 20 times.
Walk 20 times so that the angle between your foot and knee is 90 degrees.
Squat 10 times, focusing on the gluteus and knees.
Perform 20 side falls.
Run a little in place, raising your knees.
Do sit-ups 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees, and begin to rotate them in one direction or another.
Run so that your heels touch your buttocks.
Get off the floor 8-10 times - you can also bend your knees.

5-minute charge

Anyone can put together a set of exercises for morning weight loss exercises 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, then the exercise will last at least 10-15 minutes. Approximate complex, designed in 5 minutes:

He turns his head left and right.
The head is tilted left-right, back and forth.
Rotation of the brushes outwards and inwards on the arms outstretched forwards.
Rotation of the forearm outwards and inwards.
Rotation in the shoulder joints back and forth.
Rotation of the foot clockwise and counterclockwise.
He turns his foot left and right, leaning away from himself and from himself.
Rotation of the legs at the knee joints.

Charging for 20 minutes

If you exercise mostly for weight loss, then you should schedule all the exercises properly. Training should last at least half an hour, as body fat begins to decrease in 20 minutes of exercise. The rest between them should not be longer than 1 minute. Also keep an eye on the pace of your activities. Finally cool or stretch. Complex:

On the legs and buttocks. Start your activity by walking on the spot - 30-60 seconds. At the same time, try to raise your knees high. Then, holding on to the back of the chair and standing on your toes, start lifting and lowering for 30-60 seconds. Also, jump separately on each leg.
On the abdomen and hips. Start performing circular rotations with the pelvis, while the abdomen should be pulled in and out. Lie on your back, start to emphasize the abdominal cavity by pressing it with your hands. Do this 10 times.
On hands. Find real dumbbells of 1 kg and more. Start raising both arms at the hips at the same time for about 30-60 seconds.
On the hips. Bend your legs while lying down so that your feet remain on the floor. Start lifting the pelvis and move it left and right 6 times in each direction. Take more sets.

Fitness exercises

Proper and regular performance of fitness exercises in the morning will bring a boost of vitality and contribute to weight loss. There should be no heavy physical exercise or excessive stress during charging, otherwise charging can be harmful. Heart rate during training should not be higher than 60 percent of the maximum possible. The simplest fitness program that is perfect for those who do not have fitness experience:

Start your morning exercise with 10 minutes of relatively brisk walking. If you raise your knees high, you will feel a pleasant tension in the muscles within a few minutes.
Then do 3 sets of 10-15 squats without any weights (according to sensations).
Continue fitness exercises for weight loss, push-ups from the floor in the same mode - 3 sets of 10-15 times.
Next, do abdominal exercises that interest you. After charging, there should be no increase in blood pressure and difficulty breathing. Increase the number of repetitions over time.

Dance

Such morning exercises for weight loss at home can be no less effective than the other described options. Dance gymnastics means a complex of gymnastic exercises that are performed to a certain rhythm exclusively with music. Such classes are widely used to develop flexibility and coordination of movements. Start your workout with a light warm-up. It is worth working with special video lessons to visually see the implementation of all the elements. Useful tips:

For a dance morning weight loss exercise at home, choose a spacious room where there will be no foreign objects.
The floor covering must be non-slip to prevent injuries.
For music, connect the speakers to your computer - you shouldn't take your phone or player, as this will only interfere with the process.
During morning dance gymnastics, you should not be disturbed by anything.
Choose clothes more comfortable, wide. The 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 deal with excess fat. Its main goal is to work out all the muscles in the body in just one day. It is not aimed at building muscle mass, but at the same time it is carried out with great intensity. For its implementation, 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. 10 to 50 repetitions of each exercise are performed in one round. You need to do this 2-3 times a week. The classic circuit training complex consists of:

Squats. Aimed at creating gluteal muscles.
Push-ups. Work out your arm and chest muscles.
Emphasis squatting. The starting position is engaged as in push-ups, followed by the transition of jumping to the squat position.
Jumping "starfish". When jumping, spread your legs and arms to the sides. Jump as fast as you can.
Swinging press. Moreover, both the upper and lower.
Jump rope. Good cardio workout.
Shuttle Beck. You have to run as fast as possible.