If you knew that you had the opportunity to start burning calories as soon as you got out of bed, would you refuse this opportunity?
And if we say that all you need to do is get out of bed in the morning, grab 2 dumbbells and exercise for only 10 minutes, and such exercises in the morning for weight loss will help you get rid of your sides and belly fat in a short time.
A morning workout that doesn't even require a five-minute warm-up is the most effective for burning fat because it requires your body to use up reserves from your stomach and sides, and it revs up your metabolism, maintaining it throughout the day, which in turn allows you to burn more. calories. Not to mention, daily exercise for weight loss can boost your mood and definitely improve cognitive function, and we're sure it will impress your boss.
We've developed a 10-minute exercise routine to get your body moving in the morning. Perform the workout below at least three times a week. We will now tell you how to properly do exercises in the morning to lose weight at home with a minimum set of equipment.
To quickly lose weight and burn excess fat, do not forget to eat a high-protein breakfast immediately after gymnastics.
- Level: Beginner
- Equipment: dumbbells 2-5 kilograms
- Approaches: 1-2
- Reps: 15-20 or time (when indicated)
Complete the first circle, and only then move on to circle number 2.
A set of morning exercises
You should start exercises for exercise in the morning without immediately jumping out of bed. A competent sequence of actions is essential. It is most advisable to do a light warm-up-massage for the body after fully awakening.
Movements go from the periphery to the center of the body in order to further activate the lymphatic system and promote additional cleansing of the body from waste and toxins. In addition, you should awaken the nervous system and there are also effective methods for this.
For example, the following algorithm can be used (right in bed after waking up):
- rubbing the palms of your hands against each other, at first one palm puts a little pressure on the other, then vice versa;
- light facial massage with warm palms, movement from the top to the neck, press your palms to your eyes, massage the area around the eyes;
- press the centers of the palm to the ear canals, create a slight vacuum, sharply remove the palms (improves the sense of hearing), then massage the ears, lightly knead the earlobes and cartilage;
- stroking each hand from the fingers to the body, lightly kneading;
- identical actions with legs;
- stroking movements along the body with concentration on touch, in order to feel the body completely and whole, move on to activity.
This algorithm can be supplemented with some other actions according to your own taste. For example, some people like to massage their calves separately in the morning and this makes sense and is beneficial. One way or another, the point is to prepare yourself for more active movements, warm up and feel your body better.
Long-term perspective
Of course, most people are concerned about the end result of long morning workouts:
- The good news is that you will notice positive changes within 2-3 days. You will begin to wake up much easier in the morning, your body will almost immediately start working.
- Every day you will need less and less time for your morning routine. You will begin to act more energetically, the morning “slowness” will go away, and the organs of vision and hearing will begin to activate faster.
- Regular morning exercises will help tidy up the nervous system. After just a couple of weeks of regular exercise, you will notice how you have become calmer; random events can no longer unsettle you. You will feel lightness in your joints and muscles, your sleep and general condition will improve.
- After a few months, your blood flow will normalize, which will help your brain get oxygenated faster and your heart become stronger. Your weight will also return to normal and excess fat will disappear.
Warm up the arms and forearms
The first exercises for optimal exercise in the morning are most often warm-up movements for the arms. This part can also be done while sitting in the pastel, but in order to better warm up, it is better to stand. The sequence may vary, but the following is specifically arranged to obtain the best effect.
Exercises for morning exercises to warm up joints and tendons:
- fold your palms at your chest (as for prayer), without lifting them apart from each other, spring and press down a little - 10-20 movements;
- arms to the sides, stretched to the maximum, moving only the hands up/down with a feeling of tension to the fingertips - 10-20 movements;
- rotation of the elbows towards/away from oneself – 10-20 movements in each direction;
- stretching your arms up above your head, twisting the wrist lock, pulling up from the shoulder joints - about 20 seconds;
- wrist lock in front of you, springing movements to the chest and back while maintaining the wrist lock - 10-20 movements;
- one hand is stretched forward, the palm is looking up, with the other hand they take the fingers and pull them down, trying to bend the straight fingers in the opposite direction, repeat on the second hand - 10-20 movements for each hand;
- the hand rises up, bends at the elbow, which is above the head, and the palm behind the back above the cervical vertebrae, with the other hand they press on the elbow and knead the shoulder joint - 10-20 small movements.
Warm up the muscles:
- intense flexion/extension of fingers into a fist – 20 seconds;
- wall push-ups, standing – 20 times;
- hands on the wall, the body is bent so that both the arms and the body are perpendicular to the surface, springy movements of the body up/down - 20 seconds;
- independent tension/relaxation of the arms completely - 10-20 times;
- imitation of lifting a barbell (dumbbells) for the biceps – 10-20 times (light dumbbells can also be used).
This warm-up of muscles, joints and ligaments improves grip strength and develops muscles, helps tighten muscles and improves the appearance of the hands.
Morning exercises standing (emphasis on upper body)
Warming up muscles and joints in the morning is necessary for every person, of any age or health condition, gender and level of physical development. As a result of exercise, the flow of lymph and blood will be restored, stiffness in the body will be eliminated, and general tone will return. The first exercise complex in the morning consists of movements on the neck, shoulders and arms, back, and body. When performing, you should not rush, as there is a high risk of injury for an organism unprepared for the load.
You can perform all 20 exercises presented in one day (upper body and lower body), or alternate two programs of 10 exercises every other day. If desired, you can perform the exercises in two circles.
Turning the head from side to side
What are the benefits: Release from muscle tension and relieve tension. These movements will improve blood circulation to the head, relieve drowsiness and reduce eye fatigue, which is necessary when working at the computer. The neck and upper back are loaded: scalene, sternocleidomastoid muscles, trapezius.
How to do it: Stand up straight, relax your body, place your feet shoulder-width apart, place your hands on your waist. Gently and without sharpness, turn your head to the right, chin to shoulder. Then gently move to the left side.
How much to do: 6-8 head turns on each side.
Rotations in the shoulder joints
What are the benefits: Returning flexibility to joints, elasticity to muscles, as well as eliminating stiffness and tension in the upper body. At the same time, posture will improve, stoop will go away, and blood circulation will be activated. A simple but effective exercise for standing up on the shoulder muscles.
How to do it: Stay in a classic stance with your feet at a comfortable distance for stability and your arms down. Straighten your back, keep your neck straight, look clearly ahead. From this position, begin to roll your shoulders forward in a circle. Do not move your arms away from your body too much. Repeat the rotation first forward, then backward.
How much to perform: 5-6 forward rotations, then 5-6 backward rotations.
Bringing your hands together in front of you
What are the benefits: Opening the chest area, straightening your posture. Muscle tension in the upper part of the body goes away, neck pain is eliminated, and the feeling of “crowdedness” with tension in the trapezius is reduced. The muscles of the chest, back in the area of the shoulder blades, arms, and shoulders are involved. For light morning exercises, such arm extensions will be very useful.
How to do it: Take a T-shaped stance - place your feet shoulder-width apart from each other, extend your arms to the sides and move them back. Slightly tilt your back and head back. Bring your hands together in front of you at chest level, round your back a little and stretch forward more. Return to the starting position.
How much to do: 8-10 arm raises.
Upper back curls
What is the benefit: Traction of the cervical and thoracic vertebrae, opening the shoulder girdle to the maximum. Posture improves, muscle stiffness in the upper part of the body decreases, and breathing normalizes. The latissimus and teres major muscles and deltoids are loaded with active work.
How to do it: From a classic stance position, extend your arms up above your head, palms next to each other. Bend them across the sides and pull your elbows down. Bring it to waist level, push your chest forward a little, from the bottom point, tensing your muscles, return your arms to the starting position.
How much to do: 8-10 arm raises.
Bring your elbows in front of you
What is the benefit: Complex load on the upper area of the body. The muscles that hold the back are strengthened and stretched, and the shoulders open. With regular exercise, stooping goes away and posture improves. Exercising in the morning helps strengthen the shoulder girdle and remove tension.
How to do it: Extend your arms out to your sides from a classic stance. Place your feet shoulder-width apart and straighten your back. Bend your elbows and place your fingers on your shoulders. This will be the starting position. Now bring your hands together in front of your face, reaching your elbows towards each other. Straighten it back, bring your shoulder blades together.
How many to perform: 8-10 elbows.
Alternately swing your arms up and down
What is the benefit: Intensive acceleration of blood flow along the top of the body. Most muscles are used, tone returns after sleep, and energy is given. The muscles surrounding the spinal column become stronger, and the shoulders and chest straighten. This is one of the best exercises for standing exercises, as it is very invigorating.
How to do it: Raise your right arm up, lower your left arm down, spread your legs shoulder-width apart. Keep your back straight and look forward. From this position, begin swinging deeply back, alternating your hands. Bend your back a little, bringing your chest forward. Maintain a fairly fast pace.
How much to do: 5-6 arm swings on each side (10-12 in total).
Straight arm rotations
What is the benefit: Activation of blood flow throughout the body. Opening, toning, and strengthening the muscles and joints of the shoulder girdle. Such rotations will normalize overall well-being, restore strength and energy, support brain function, and straighten the lungs. Among the popular exercises for exercise, it warms up the upper body.
How to do it: Stand again in a normal stance, with your feet shoulder-width apart, this will give you good stability. Place your arms along your body. Your back is straight; to do this, straighten your shoulders and keep your neck straight. Now begin to rotate your arms forward in a circle at the shoulder joints, maintaining a wide amplitude.
How much to perform: 5-6 rotations in one direction, then 5-6 rotations in the other direction.
Lateral tilts of the body
What is the benefit: Stretching the abdominal muscles, side bundles. The back and gluteal muscles are loaded. The vertebrae return to their place, relaxation occurs, and pain, tension, and discomfort in the lumbar region are reduced.
How to do it: Place your feet slightly wider than your shoulders and straighten up. Tilt your torso to the right, releasing and extending your left arm over your head. At the same time, straighten your right hand to the left along your lower abdomen. Turn your head up. Stand back up, then repeat on the other side. Move smoothly.
How much to do: 5-6 bends on each side (10-12 in total).
Turning the body to the sides
What is the benefit: Warming up the spinal column, strengthening and toning muscle fibers and stabilizers throughout the back. U-turns will tone the body and enrich you with energy for the working day. The morning exercise also uses the abdominal muscles, especially the obliques.
How to do it: Take a stance with your feet slightly wider than shoulder-width apart and your hands at your waist. Straighten your back and keep your neck straight. Turn your body to the right side, stretch your left arm along your chest in the same direction, do not move your pelvis. Return to the starting position and repeat the turn to the left.
How much to perform: 5-6 turns on each side (10-12 in total).
Standing cat poses
What are the benefits: Stretching the spine, giving mobility, reducing stiffness and eliminating tension in the lower back, between the shoulder blades, and in the neck. This exercise is also credited with the following properties: strengthening the abdominal muscles, stimulating the nutrition of abdominal tissues, supporting the health of the pelvic organs.
How to do it: Place your feet at a distance of one and a half shoulder widths, to take the starting position, lower yourself into a half-squat, bending your knees. Now place your hands on the front of your thighs. First, round your back and rise slightly, then move your pelvis back a little, arching your lower back.
How much to do: 8-10 extensions.
See also other collections for charging:
- Easy exercise for ages 70+ or for very beginners
- Morning exercises on the bed: 20 pleasant poses to start the day
- An easy, low-impact cardio workout to get you going in the morning
Core warm-up
Morning exercises do not involve aerobic exercise. Therefore, in warming up the core, mainly static exercises are used, which, on the one hand, give a high positive effect and prepare the body for the coming day, but at the same time do not give excessive load and require a minimum of time.
The standard duration for each exercise is 30 seconds; depending on the preparation, the duration should be increased.
- Plank. Famous exercise. Stand like a push-up, only on your forearms, palms pressed to the floor. The buttocks are pulled up a little, the legs are tensed, the pelvis is slightly tucked towards the body.
- Side plank. Focus on only one hand (the position is identical to the previous one), the second hand lies on top along the body. The body is smooth and straight. Perform on each side.
- Holding your legs. Lying on your back, body and buttocks pressed to the surface, straight legs raised above the ground 45 degrees. In addition, it is possible to hold at 30 and 60 degrees.
- Body rotation. Standing, feet parallel at a distance of about 30 centimeters, legs fixed. Circular movements only with the upper part of the body in one direction and the other, for about a minute.
- Extension of the body. The pose is identical to the previous exercise. One hand is along the thigh, pressed, the other rises up, stretches, bends to the side, towards the hand pressed to the thigh. The upper hand reaches into the distance, helping to further stretch the body. Performed on both sides with position fixation.
Static exercises additionally train stabilizer muscles and tendons. The result of such regular training is a pleasant body shape, as well as the absence of fatigue during the day, correct body position when sitting and walking.
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Leg warm-up
Exercising in the morning not only gives you energy, but also kickstarts your metabolism. They are an integral part of a weight loss program and maintaining a normal weight.
We stretch the joints and tendons:
- swing your legs forward/backward and sideways – 10-20 times, support on the wall if necessary;
- rotation of the pelvis - half a minute in different directions;
- rotation in the knee joints, thigh parallel to the floor, shin suspended - 10-20 times;
- rotation of the foot in weight - 10-20 times, on each leg, rotation in different directions;
- the leg is slightly raised (5 centimeters from the ground), the foot is pulled away from the body with tension and pressed back, pushing with effort towards the shin - 10-20 times for each leg.
After the joints and tendons are stretched, you should work on the muscles. To do this, first raise your toes for about a minute.
Next, perform various variations of squats 10-20 times each:
- squats when the legs are pressed together;
- squats with your feet approximately under your shoulders;
- sumo squats;
- plie squats.
After squats, it is useful to do exercises on transverse and longitudinal splits. In general, these exercises improve tissue trophism in the legs, relieve fatigue and are an excellent prevention of cellulite.
Neck exercises
Morning exercises for the neck have contraindications. If you have any ailments such as a hernia in the cervical spine or osteochondrosis, you should do the minimum range of motion and first ask a specialist what exercises are permissible.
For those who have no restrictions, it is useful to perform the standard complex:
- bending to the sides;
- rotations in different amplitudes;
- traction with fixation in different directions.
After completing this warm-up, the so-called plow is performed: lie on your back, straight legs thrown over your head, hands on the floor. The emphasis is on stretching the back and cervical spine.
Exercises for neck exercises in the morning improve blood supply to the brain with oxygen throughout the day
It is also useful to use an exercise from wrestler training. Starting position: standing on all fours with emphasis on your palms, your head rests on the floor with the space between your forehead and the top of your head. In this position, body movements (mainly the shoulder girdle) are performed in different directions to warm up the neck.
The benefits of this complex mainly lie in preventive and therapeutic effects. The muscles that support the small cervical vertebrae in an optimal position are worked out, and the blood supply to the brain improves.
Often, regular warm-up is enough to get rid of migraines and tension in the collar area.
Risk for diabetics
Those living with diabetes should be especially careful with morning exercise. Hypoglycemia can occur during exercise, especially if you skip breakfast before exercise. The American Diabetes Association recommends implementing a trial and error system. Adjust your activity level, insulin dose, or pre-workout snack as needed to ensure your blood glucose levels remain safe and you feel good throughout your workout, especially in the early morning when you're recovering from an overnight fast.
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Basic exercises
If there is a need to optimize the process and reduce the duration of charging, it is quite possible to get by with basic exercises and movements. Although they may look a little primitive, even this sequence provides significant benefits and prepares the body for the day:
- rotation of the arms, in different directions, in the hands, elbow and shoulder joints;
- rotation of the body and pelvis and head in different directions;
- swing your legs forward/backward;
- squats with jumping 10-15 times;
- push-ups 10-15 times;
- splits – 2-3 minutes.
This warm-up will take about seven minutes; a contrast shower after completion will bring additional benefits.
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Completing charging
In the final stage, it is useful to “collect” the whole body.
Therefore, the corresponding basic exercises are used here in the following sequence:
- bend forward to straight legs while sitting, without sudden movements and with fixation - about a minute;
- bridge with fixation (if necessary, preparatory lifts into the bridge and rest are made, and then the position is fixed) - half a minute;
- push-ups – an affordable but not excessive number of repetitions.
After the set of exercises for exercise in the morning is completed, you should lie down quietly and relax for 2-3 minutes. Next they go to wash and do other morning chores.
The benefits and harms of morning exercises for weight loss
In this case, losing weight means proper nutrition in combination with physical exercise, in the form of daily morning exercises. Unfortunately, this technique for increasing energy and losing weight also has its drawbacks. But first, we will look at its main advantages:
- increases endurance;
- gives positive emotions;
- accelerates the metabolic process;
- improves brain activity.
The harm from morning exercises may include the following:
- heart rhythm disturbances;
- there is a possibility of muscle strain;
- in the absence of any physical training, nausea, dizziness and severe fatigue are possible.
A set of exercises for weight loss
The essence of exercises, which not only give you energy, but also help you lose weight, is to further enhance your metabolism. In addition, they are more energy-intensive and allow you to burn calories better. Only in order for the body to burn subcutaneous fat, you need to do the exercises strictly on an empty stomach.
- Dynamic warm-up. Jumping: legs to the sides/legs together; hands along hips/over head. Performed with cotton, about a minute. Next, in place with raising the hips - a minute and the same run only with throwing the shin.
- Strengthening and slimming legs. The stance, as for a cross split, is high enough to allow you to bend one leg and “sit” on the bent leg. The second leg is straight, the knee bent approximately near the shoulder. From this position, a “roll” is made onto the second leg, keeping the body lower. Complete in about a minute.
- Legs and body. Lying on your back, first the legs are thrown over the head, then they return to the starting position and the body is lifted with an inclination towards the legs. Complete in about a minute.
- Lifting onto a chair. You should firmly place a chair or choose another surface of a comfortable height in order to alternately stand on this surface with one leg and go down. Performed 20-30 times on each leg.
- Squats. You can't go anywhere without them. Moreover, after the previous exercise, the effect will be more vivid.
- Plank push-ups. Also a classic that works. Perform 10 push-ups, followed by 20 seconds of planks. The cycle is repeated at least three times.
How to complete a weight loss complex
The workout should be completed by performing simple exercises, as in the initial stage - warm-up, aimed at calming and relaxing the muscles. Simple calm walking helps stabilize the pulse and heartbeat.
It will take about a week for a beginner to get used to the load. After this, you should gradually and little by little complicate the training, increasing the number of exercises performed in one approach and the number of approaches. Particular attention should be paid to rationalizing nutrition in order to speed up metabolism. This will make the fat burning process more effective.
To make it more convenient to perform exercises for exercise in the morning, it is useful to have a plan previously drawn up on paper with a clear sequence of actions. There it is advisable to note the main parameters, for example, the available number of repetitions (until fatigue) and monitor progress, gradually increasing the load.
How to choose exercises?
If there are no diseases that require special conditions for conducting classes, then a video of morning exercises can be found on the Internet.
When performing the exercises found, you need to listen to how you feel. It is important to remember that the essence of exercise is a warm-up after sleep, not a workout.
If you have health problems, you should select a physical training complex only after consulting a doctor or a specialist in physical therapy.
Standard gymnastics, familiar to us since childhood, is constantly supplemented with new exercises and improved.
In modern society, which advocates a healthy lifestyle, people devote a lot of time to physical education and sports. Sometimes for at least an hour after waking up.
Today, exercise has been replaced by Pilates, yoga, jogging, training with iron, exercise equipment and others. Each of these types of physical education can be considered gymnastics.
But it is worth remembering that the best morning exercise is a set of exercises that gives vigor and good mood, and does not leave behind fatigue and muscle pain.
