Losing weight requires an increase in physical activity, so it is recommended to go in for sports. If you don’t have a lot of time to workout, then we offer you effective morning exercises for weight loss and health. This form of activity will not only enhance fat burning, but also energize you. The class takes place completely standing, which is very convenient for morning exercises.
Why this workout is useful:
- increased energy expenditure, increased general physical activity;
- stimulation of fat burning, support of metabolic processes;
- awakening of the body after sleep, appearance of vigor and energy;
- toning muscles and joints, restoring lymph and blood flow.
Exercises for weight loss (round 1)
The complex contains 10 exercises that use the muscles of the whole body. Particular stress will be placed on the buttocks, hips, shoulder girdle, abs and back. This will increase energy expenditure and speed up fat burning. It will also help that this type of exercise for weight loss is intense, accelerating the pulse. You don't need any equipment, but if you want to make the workout more challenging, you can put weights on your arms or legs. In this case, the load will increase significantly.
Side steps + arm swings
Stand up straight, place your feet next to each other, and lower your arms freely. Straighten your body in a straight line, straighten your shoulders. Step to the side with your right foot, bring your hands forward, then place your left foot next to it, and put your hands back. Take the next step to the other side. Repeat at an above average pace. The muscles of the whole body warm up, energy consumption is activated, and the body recovers from sleep.
How much to do: 20-25 arm swings.
Shin wraps + arm swings
Place your feet one and a half shoulder width apart, straighten your knees. The back is straight along the entire length, looking forward. Shift your support to your left leg, and sweep your right shin back, reaching your heel to your buttock, and swing your arms to the sides. Next, stand back up and bring your hands in front of your hips. Repeat the overlap, but with the other leg. The exercise uses the hamstrings, back muscles, arms and shoulders. A great fat-burning move for losing weight throughout your entire body.
How much to do: 20-25 arm swings.
Leg abduction + arm lift
Leave your feet spread and your toes turned out slightly. Bend your arms along your sides and hold them loosely. Your knees should spring slightly. Shift your support to your left leg, put your right leg aside on your toe, bend to the left and straighten your right arm, raising it up. Stand back, change direction. In this weight loss exercise, the muscles of the arms and body are used, and the whole body works intensively.
How much to do: 20-25 arm raises.
Knee lift + leg lift
Place your feet together, keep your arms loose and straighten your back. Start from the accepted position to perform a bunch of movements: swing forward with your straight right leg, return it back, then bend it, raising your thigh to the level of the pelvis. Once you reach the desired number of repetitions, switch legs. Move your arms in a marching manner. The gluteal and thigh muscles are toned, the stomach and problem areas on the waist are eliminated.
How much to do: 20-25 leg raises, first on one side, then the same number on the other side.
Steps to the side + bends towards the foot
Stay in a normal stance with your feet together. Stretch your arms up above your head with your palms facing forward. Take a step to the right - tilt and twist your body towards the outstretched leg and touch the toe with your left hand, and take your right hand back behind your back. Straighten up and take a step to the left. The back, hamstrings, arms, and abs are loaded. A must-have element in exercise for weight loss.
How much to do: 15-20 inclinations in total.
Hand strikes + side turns
Place your feet shoulder-width apart and bend your knees slightly. Keep your back straight and place your arms in a boxing stance near your chest. Make a bunch of movements: put your right leg aside, turn your body to the left in order to straighten your right arm in the form of a blow in this direction. Come back and immediately repeat to the right. An excellent exercise for warming up the shoulder girdle and legs. The oblique abdominal muscles work, the sides go away.
How much to perform: 20-25 punches.
Squat steps + arm swings
Spread your feet farther apart, as if you were doing a squat. Bend your knees slightly and keep them over your toes, without falling inward. Tilt your body slightly, but your back should have a straight line. Start walking from side to side, swinging your arms back and forth along your torso for each movement. The lower body, buttocks with thighs and calves, as well as the muscles of the shoulders, arms, and abs will work intensively.
How many to perform: 20-25 hands.
Leg abductions + arm curls
Place your feet together, stand straight, look forward. Stretch your arms out to the sides and then bend them towards you, clasping your palms in front of your chest. Take your right leg out of the stance in the same direction, slightly bend the knee on your left. At this point, spread your arms. Go back and repeat the abduction with the other leg. This exercise will be an excellent warm-up for your back, triceps, shoulders and hips.
How much to do: 20-25 arm extensions.
Stepping Back Knee Raise
Keep your normal stance with your feet side by side. Set your back straight and tilt your body slightly. Step your right leg back, then put your foot fully forward, shift your body weight and pull your left thigh towards your stomach. Perform the entire set on one side. The arms move as if running. In such exercises for weight loss, the fat burning effect works to the maximum, there is an active load on the belt area.
How much to do: 10-15 knee raises, first on one side, then the same number on the other side.
Side steps + arm extensions
Place your feet wide apart and bend your knees slightly. Keep your body straight and tuck your stomach. Place your hands like a boxer: fists in front of your chest, elbows spread at your sides. Start alternately placing your right and left legs next to each other, and straighten and bend your arms. The exercise is aimed at accelerating fat burning. The muscles of the arms and legs will also be intensively pumped.
How much to do: 20-25 arm extensions.
Nuances of training
An older woman’s body is no longer capable of intense training, as in her youth. A physical exercise program for women after forty-five should be built on the following principles:
- The exercises are aimed at strengthening the musculoskeletal system, burning excess fat, and have a beneficial strengthening effect on the respiratory and cardiovascular systems.
- Aerobic exercise is required to speed up your breathing. These include running or walking at a fast pace. There should be at least three such training sessions for half an hour each week. You can replace them with swimming or cycling.
- Anaerobic training includes strength exercises aimed at the abs, arms, legs, and back. They can be performed with special equipment, dumbbells, fitballs, weights. You can work with your own weight. To properly strengthen the body, you will need at least 2 strength training sessions per week. If it is not possible to do a full half-hour workout, you can do the exercise for 15 minutes in the morning and evening. The best effect is achieved with 12 repetitions in 3 approaches.
- Before starting a workout at home, there must be a proper warm-up so that the muscles are prepared for the load. Otherwise, muscle pain will occur after exercise.
- Stretching after workouts should become a habit. This will help soothe the muscles and reduce the risk of pain.
- It is important to follow the breathing technique, you need to breathe evenly, control your inhalations and exhalations. Breathing too quickly can lead to hyperventilation, which is accompanied by dizziness and malaise.
- Exercises must be regular, you cannot do three exercises once a week, you will not achieve results that way. At least three times a week you need to devote time to sports.
- It is necessary to balance the diet as much as possible, remove salty, fatty, and sweet foods. The emphasis is on fresh vegetables and lean meat, which is best steamed or boiled. You need to drink at least one and a half liters of water per day. Tea, coffee, carbonated drinks are not included in this one and a half liter.
Having started to change your life, you need to learn to follow new rules every day, then you will notice that your body has begun to change for the better, the symptoms of approaching menopause have stopped bothering you, and your health has improved.
Exercises for weight loss (round 2)
Includes the second round of 10 effective exercises for the muscles of the whole body, with an emphasis on the legs, buttocks, abs, back and shoulder girdle. The movements are performed at an intense pace, exercises for weight loss will be fat-burning. Additional muscle tone and improved body quality will also be beneficial. You can alternate two sets of exercises with each other or combine them into one workout.
Hip raises with hand touch
Stand straight, feet shoulder-width apart, looking forward. Next, straighten your arms up above your head, palms in the direction of your gaze. From the accepted position, begin the main movement: lift your right thigh high, then lower your left hand, touch your knee, go back, then vice versa. The work will involve the muscles of the abs, shoulder girdle, back, and lower half of the body.
How much to do: 20-25 hip touches.
Quick steps back
Stay in a normal stance with your feet closer. Hands on the waist, straight back, body slightly tilted forward, knees bent. From this position, begin the main movement: alternately move your legs back to the length of your step. You can have a little spring in your knees. Hands remain static on your sides. Effective exercises for exercise not only help you lose weight, but also have a high tonic effect on the lower body.
How much to do: 25-30 steps back.
Knee to belly pull-ups
Move into a high lunge position, for which you can put one leg back from a normal stance and put it on your toes, and bend the other. Lean your body forward slightly and keep your back straight. Hands along your sides as if running. Pull your back leg towards your stomach with your thigh, bring it back and repeat again, there are almost no pauses. Perform the entire set on one leg. Energy consumption increases, the abdominal muscles are toned, and the stomach goes away.
How much to do: 20-25 knee pull-ups, first on one side, then the same number on the other side.
Walking in a half squat
Place yourself in a high squat position: spread your feet, lower your pelvis down and back, leave your hips slightly above parallel to the floor, bend slightly. Clasp your hands in front of your chest. Step from side to side without changing the height of your pelvis; you can spring a little in your knees. It is necessary to include walking exercises in exercises for weight loss, since the muscles of the legs and buttocks actively work, and the pulse accelerates.
How much to do: 15-20 steps in total.
Alternating punches and kicks
Get back into a standing position with your feet shoulder-width apart. Keep your body in a straight line, position your arms like a boxer, that is, your hands are opposite your chest, and your elbows are at the side of your body. Swing your left leg forward, straightening your knee, then kick it with your right hand, then do the opposite. The pace is moderate. Movement will help activate fat burning and tone the muscles of the legs and arms.
How much to perform: 20-25 punches/kicks in total.
Knee raises + arm scissors
Maintain a normal stance with your feet side by side and your arms out to your sides. Smooth body line, looking forward. Begin to alternately raise your legs, bringing your hips to the level of your pelvis and bending your knees. For each movement, bring your hands in front of you into a scissors position, bringing either your left or your right hand from above. Active work remains with the muscles of the lower body, shoulders and arms, which helps to lose weight. The press is being worked on.
How much to do: 20-25 arm raises.
Leg swing with toe touch
Leave your feet shoulder-width apart and straighten up. Extend your arms to your sides, keeping them in line. Start performing the main movement: swing your right straight leg forward and slightly diagonally, touch the toe with your left hand while slightly tilting your body. Stand up and repeat, switching sides. This weight loss exercise tones the lower body, back and abs.
How much to do: 15-20 leg swings in total.
Half squat + leg swing to the side
Spread your feet wide, straighten up, clasp your hands in front of you. To squat, lower your pelvis down and back, without bringing your hips to parallel to the floor (advanced ones can lower to parallel). Keep your knees over your toes and tilt your body forward slightly. Stand up, swing to the side with your left leg straight, squat down again and repeat with your right leg. The muscles of the entire lower body are involved: buttocks, biceps and quadriceps, and the riding breeches area.
How much to do: 10-15 leg raises, first on one side, then the same number on the other side.
Standing knee-elbow crunch
Return to a normal stance with your feet shoulder-width apart. Clasp your palms behind your head and point your elbows to the sides. Start doing crunches by raising your right thigh high, bending your leg, bending slightly, and reaching your knee with your left elbow. Stand up and repeat, alternating sides. This type of weight loss exercise intensively involves the abdominal and thigh muscles.
How much to perform: 20-25 knee and elbow movements.
Leg abduction + arm lift
Maintain your standing position, place your right hand on your waist, and bend your left hand in front of you, pointing your forearm up and keeping your elbow at the side of your chest. There is a straight line in the back, looking forward. Move your left leg clearly to the side, and bend your right knee slightly, straighten your arm up. Go back. Many muscles are loaded, but the emphasis is on the shoulder girdle, inner thigh and side area.
How much to do: 20-25 arm raises, first on one side, then the same number on the other side.
Other morning exercise options:
- Morning exercises fully standing without a mat: 20 exercises
- Active morning exercises for losing weight in the stomach: 20 exercises
- Exercises for the back while standing: prevention of scoliosis and osteochondrosis
- Exercises on the bed: 20 static poses to start the day
- Easy exercise for ages 70+ or for very beginners
Why do we need sports?
“Why do I need these exercises, I’m already thin!”, some reader will say. In vain, we will answer! The essence of physical exercise is not only to lose weight, but also to normalize metabolism and the functioning of internal organs. Morning exercises will help you wake up, get rid of drowsiness, and tone your muscle tissue. In older women, bones and joints become fragile, increasing the risk of developing osteoporosis. Muscle mass becomes smaller, and due to hormonal changes in the body, the fat layer increases. Regular exercise will help control weight gain and strengthen the musculoskeletal system.
Spend 20-30 minutes daily on physical exercise, and within a few weeks you will notice that:
- the body has become slimmer;
- feeling better;
- High blood pressure stopped tormenting me;
- joints stopped hurting;
- migraines disappeared;
- performance has improved.
“I'm afraid the muscles will become too big and ugly!” There is nothing to be afraid of. The female body does not produce enough hormones that promote muscle growth. Without additional hormonal supplementation, you will not become a bodybuilder, but you will be able to pump up beautiful abs and buttocks.
What should a woman do after 40? Doctors recommend running or swimming; these types of physical activity are good for eliminating the unpleasant manifestations of menopause and menopause. Many organizations have special sections for women who are “for...”. Professional trainers develop special programs with moderate loads that allow you to work out the necessary muscle groups without physical fatigue.
Tips and tricks
It's no secret that at first a person has to force himself to do exercises. To ensure that morning exercises are not a burden, but bring pleasure, you need to follow a few tips:
- Gradual emergence from sleep. It is not recommended to immediately jump out of bed as soon as the alarm clock rings. You need to lie down for a few minutes, smile and think about how wonderful the new day will be.
- You should not immediately try to perform complex exercises from the first lessons. The body must get used to morning workouts. It is better to increase the load gradually.
- Before starting your workout, it is advisable to ventilate the room well. If you wish, you can practice outside.
- Charging should not last more than half an hour. The optimal time spent on performing basic exercises is ideally 15-20 minutes.
- To lift your mood and improve charging efficiency, it is recommended to turn on your favorite music in the morning.
Following simple recommendations will also help you quickly achieve the desired results. And everyday training will bring only joy.
Cheerful morning! Morning exercises for weight loss! Fitness at home
Are there any contraindications?
If you are determined to exercise every day, consult your doctor before starting morning exercises. This is especially important if you have chronic diseases. A competent doctor will select the optimal system of physical activity, tell you what you can do and what you cannot do. There are no general contraindications; if you have certain ailments, you can swim, but you cannot lift heavy weights. Or you can do strength exercises, but you should not focus on cardio, since such training increases the load on the heart. Based on the data obtained, you need to contact a trainer who will select an individual program. If it is difficult to perform the exercises, you need to reduce the weight or choose a different type of training. Don't push yourself to the point of exhaustion. At the end of the workout you should feel pleasantly tired, but not overexerted.
You should avoid serious training during pregnancy or painful menstruation. In such cases, regular training is replaced with specially designed gymnastics. Some exercises are not recommended for women with high blood pressure, serious heart problems, or bronchial asthma.
