10 minutes a day set of exercises for weight loss

About the benefits of charging

If you do a set of exercises for the whole body every day in the morning, you can quickly get into great shape and lose excess weight. Complexes for the morning and evening differ due to the different state of the body. The complex of morning workouts should be lighter; in the evening you can do more difficult exercises. The main goal of a morning workout is to improve blood flow and improve your mood.

By performing simple exercises, you help the body activate internal resources faster and work more efficiently during the day.

Regular exercise in the morning brings many positive benefits:

enhance metabolism;
improve blood flow;
stimulate weight loss
improve mood;
the body is saturated with oxygen;
brain activity improves;
charge with energy and vivacity;
the elimination of toxins and waste is accelerated;
sleep improves.

Are there any differences between women's and men's warm-ups?

The muscle structure of women and men is the same, so they can do the same exercises. There are also no special divisions in the warm-up based on gender. The only difference is the phase of the menstrual cycle. During menstruation, girls are not recommended to do abdominal exercises and reduce the intensity of training if there is heavy bleeding.

Light exercise in the morning during menstruation will only bring benefits.

Laws of ease

The main thing is to practice regularly. Researchers from the American Johns Hopkins Clinic found that the positive effect of training does not depend on the weight, blood pressure and cholesterol level of the trainee. That is, no matter what your age, movement and the simplest exercises will only benefit you. Through moderately intense but regular physical activity, you can reduce weight by 5-30% even without dieting!

Exercising 30 minutes a day is enough. Moreover, as Swedish doctors have established, you can do this for half an hour in a row, you can do it twice for 15 minutes, or you can do it three times for 10 minutes. The weight loss results will be the same! Don't forget that muscles continue to burn fat for another 30-60 minutes after you finish exercising, so don't binge on food during this period.

Those who exercise in the morning can save time. According to scientists from Shanghai University (China), 10 minutes of morning exercise is equivalent to a half-hour daytime workout. This means that if you exercise before breakfast, do not exercise for more than 10-15 minutes.

All that remains is to choose an effective set of exercises.

A set of simple exercises for the whole body: abdomen and sides, hips, legs

In order for exercise to help you lose weight evenly, you need to load all muscle groups in turn. It is better to change the complex so that the muscles have time to rest and the effect is stable. Do each exercise in 10 approaches. Gradually the number of repetitions can be increased to 30.

Exercise will bring maximum benefit if over time the exercises included in its complex improve and become more complex.

Gluteal bridge

Thanks to this exercise, not only the shape and size changes, but also the strength of the gluteal muscles. In addition, the gluteal bridge brings the following benefits:

the load on the lumbar region is distributed and becomes correct;
running becomes easier;
the lower back is strengthened, which prevents the development of its diseases.

Stages and correct execution:

Lie down with your shoulder blades pressed to the floor.
Place your hands palms down.
Legs are spread wide and bent, feet fully flat on the floor.
Lift your pelvis up, placing emphasis on your heels, squeezing your buttocks.
Once your torso has formed a straight line from your knees to your shoulders, hold at the top point with your buttocks tense.
Return to the first point.

This exercise is also suitable for people with weak joints - here they are under minimal tension.

Straight Leg Raise

All parts of the abdominal press are involved, which helps to achieve relief faster.

Stages and correct execution:

Starting position - lying on your back on the floor, lower back pressed, arms in any position.
Raise one leg 45 degrees from the floor and stay in this position for a few seconds.
Lower your leg to the starting position.
As soon as the heel of the first leg touches the floor, lift the second leg, repeating step 2.

At the next stage, increase the load, using both legs.

Performing leg raises while lying on the floor is an easier version of hanging leg raises.

Exercise “scissors”

This exercise works the abdominal muscles and the front of the thigh well. There are four levels of difficulty, start with the simplest, gradually increasing the load and number of repetitions.

Execution in stages (easy level):

Lie on the floor, leave your arms free to lie along your body.
Inhale and raise both legs up at right angles, keeping your abs constantly tense.
Cross your legs from side to side in a scissor-like motion.
Make 5 to 10 crosses.
Lower your legs, pause for 5-10 seconds, repeat from point 2.

At the next difficulty level, the elevation angle is changed to 60 degrees. The penultimate and last level of difficulty is performed at angles of 30 and 10 degrees, respectively.

By regularly doing scissors, you can strengthen the strength of your abdominal muscles and give your stomach a beautiful appearance.

Twisting elbow to knee

The exercise also helps to achieve sculpted abs.

Execution in stages:

Lie on the floor, fold your arms behind your head, press your shoulder blades to the floor.
Place your right leg on your left knee in a crosswise manner.
Bend forward, turning your torso so that your left elbow touches your right knee.
Starting from the first point, repeat on the other side.

This is an isolated exercise to strengthen the oblique abdominal muscles, which does not require special equipment to perform.

Dynamic bar

One of the best and most effective exercises for losing weight and keeping your body in good shape. The dynamic bar is more complex than the classic version. You can start with the static one, when the muscles get used to it, the exercise becomes more complicated. During the plank, the muscles of the abs, arms, legs and buttocks are worked out.

Classic plank option:

Take a lying position with straight arms.
There should be a straight line from head to heels.
Tighten all the muscles of your body.
Pull your stomach in, tighten your buttocks.

The dynamic bar has many options:

combine with push-ups;
pull the bent legs one by one towards the body;
raising your arms alternately upward with a turn of the body.

Day 1: Workout for toned buttocks

The complex includes 8 exercises based on squats, lunges, and swings from different positions. Benefits of the workout: losing weight in the legs, reducing fat deposits in the riding breeches and inner thighs, tightening the buttocks. This will restore tone and visually improve the figure in the lower half of the body. No equipment is required for the exercise, only a mat for exercises lying down or on all fours.

10 minute workout. Perform the exercises sequentially one after another according to the scheme 30 seconds work / 15 seconds rest.
15 minute workout. Perform the exercises sequentially one after another according to the scheme 40 seconds work / 20 seconds rest.
20 minute workout. Perform the exercises sequentially one after another according to the scheme 30 seconds work / 15 seconds rest. Repeat the workout in two circles. Rest 1 minute between circles.
30 minute workout. Perform the exercises sequentially one after another according to the scheme 40 seconds work / 20 seconds rest. Repeat the workout in two circles. Rest 1 minute between circles.

You can perform exercises in a number of repetitions, resting 10-15 seconds between exercises. If desired, repeat the workout in 2-3 circles.

Squats + straight leg swings back

Place your feet at a distance for a classic squat, straighten up, clasp your hands in front of you at chest level. Lower your pelvis down and back - bring your hips to parallel with the floor, do not bring your knees beyond your toes, and do not lean forward with your body. Get back up, swing your left leg back, now squat down again, stand up and repeat the swing with your right leg. Keep your back straight as you swing, slightly arching your lower back. The muscles of the thighs work, the swing specifically loads the buttocks, the fat burning process is stimulated, and cellulite is eliminated.

How much to do: 8-10 repetitions on each leg.

Back lunges from a half-squat position

Place your feet next to each other, clasp your hands in front of you, and from this position lower yourself into a half-squat. Do not bring your knees beyond your toes; keep your back straight, tilting it slightly forward. Without rising, step your left leg back, lunge, return to the half-squat position. Perform a full set on one side, then repeat on the other. A very effective exercise for training girls at home, as it combines static and dynamic, increasing the load on the legs.

How much to do: 10-12 repetitions, first on one leg, then on the other leg.

Leg raises in downward-facing dog pose

Move into a downward-facing dog position. Palms directly under shoulders, pelvis up, back straight, knees straight, heels slightly raised. Take your left leg out for the swing and lift it until it is in line with your body while keeping the rest of your torso in a fixed position. Lower without making sudden movements, now repeat with your right foot. The buttocks work on the rise, the muscles tighten. Arms, shoulders, back, abs are loaded.

How much to do: 8-10 repetitions on each leg.

Pulsating sumo squats

Place your feet further apart with your toes pointing out to the sides. Straight back, hands clasped in front of the chest. Start lowering your pelvis down and at the same moment move it back, keep your knees in the direction of your feet, and do not lean your body too far forward. As your hips reach parallel to the floor, begin to pulse your pelvis 3 times up and down in a very small amplitude. Stand up, then repeat again. The exercise is suitable for home use every day; such squats load the buttocks, adductor muscles and hips, and increase tone.

How many to perform: 8-10 repetitions.

Fire hydrant with pulsation

Get down on all fours - palms under your shoulders and knees under your pelvis. Keep your back straight, with a slight arch in the lumbar area. Fix your body in a single position, move your left leg to the side, lift it to the level of your back, and maintain the angle at the knee to follow the correct technique. Raise and then lower your leg three times in a small amplitude, this will be a pulsation. Perform a full set on one side, then repeat on the other. The exercise strengthens the gluteus maximus muscles and thighs.

How much to do: 8-10 repetitions, first on one leg, then on the other leg.

Bend + raise leg on all fours

Stay on all fours - just lower the top of your body, rest on your elbows and forearms. The back should be straight, the pelvis above the knees, from the hip to the shin at an angle of 90 degrees. Raise and straighten your right leg until it is parallel to the floor. Bend your knee, squeezing your hamstrings, lift your leg up, lower it to the previous position, straighten it back and repeat again. Perform a full set on one side, then repeat on the other. Emphasis on the biceps femoris, buttocks, and lower back muscles.

How much to do: 12-15 repetitions, first on one leg, then on the other leg.

Swing with a straight leg on all fours

Maintain the position from the previous exercise: rest on your elbows and forearms, as well as your knees, straight back, look down. Straighten your right leg, place your toe on the floor. Without bending your knee, perform a regular swing, squeezing your butt until you are in line with your back, lower back and repeat. Perform a full set on one leg, then repeat on the other. Exercise at home is useful for losing weight, as it specifically affects the gluteal muscle.

How much to do: 12-15 repetitions, first on one leg, then on the other leg.

Glute bridge with support on one leg

Roll over onto your back, lie down, press tightly to the surface. To complete the starting position, bend your knees, move your feet towards you and place them on the floor with a distance shoulder width apart. Now straighten your left leg, placing it straight along your right thigh. Raise your buttocks, leave support on the upper part of the body, and achieve a single line in the torso. Lower yourself back down. Perform a full set on one leg, then repeat on the other. The hamstring biceps, lower back, and buttock muscles are comprehensively loaded in the bridge, and tone is restored.

How much to do: 10-12 repetitions, first on one leg, then on the other leg.

Evening exercises before bed

If you skipped your morning exercises, you can add exercises in the evening before bed. The ideal option would be a combination of morning and evening workouts every other day.

Squats

This set of exercises works well on the lower body. When the muscles get used to it, you can add equipment (dumbbells, barbell, elastic band) or perform jump squats to increase the load without additional weight.

Classic squats:

Spread your legs wider, stretch your arms forward or leave them along your body.
Sit down while inhaling. Make sure that your knees do not go beyond your toes.
Stay below.
As you exhale, straighten your torso.

Squats can be done with pads under the heels to compensate for the lack of flexibility in the muscles around the ankles.

Lunges

The exercise is very effective for the muscles of the legs and buttocks. Lunges can be performed in two ways - forward or sideways.

Correct lunge technique:

From the starting position, standing, take a long step, inhaling deeply.
When stepping, the shin should be perpendicular to the floor, and the leg that is behind should almost touch the floor with its knee.
Keep your torso straight.
As you exhale, rise up and take the next step.

The exercise allows you to pump up your buttocks well, but cannot be considered as a growth-stimulating exercise for other muscles.

Classic crunches

The most popular exercise for the abdominal muscles, you can perform both morning and evening exercises for weight loss. As an alternative for this purpose, you can perform a reverse plank.

Classic twist technique:

Starting position: lying on your back, clasping your hands behind your head, bending your knees and placing your feet on the floor.
Exhaling, twist your torso, first lifting your head off the floor, then your neck, torso to your knees, tensing your abdominal muscles.
As you inhale, lower your torso without touching the floor.

This exercise comes in different variations, each of which focuses on a specific part of the abdominal muscles.

Exercise bike

This type of exercise works on the relief of the press. You can do it both in the morning and in the evening. Regular exercise will help you lose weight not only in your legs, but throughout your entire body.

Correct technique:

Lie on the floor, clasping your hands at the back of your head, bending your knees without touching the floor.
Raise your upper back.
We take turns reaching our elbows towards the opposite knee in movements reminiscent of riding a bicycle.

This exercise will allow you to work out your abdominal muscles well, and even over time, with great effort, you will gain the coveted abs.

Lying hyperextension

At home, without a special bench, you can do a simple exercise to strengthen the muscles of the lower back and hamstrings.

The correct technique for performing hyperextension while lying down:

Place a gymnastics mat or towel on the floor.
Lie face down and stretch your legs straight.
Stretch your arms up.
As you exhale, slowly raise your legs and hold the position for 3-10 seconds.
As you exhale, lower your limbs and relax.

The exercise will strengthen the spine, contribute to the overall improvement of the condition of the back, and make your posture beautiful.

Knee push-ups

The exercise is more suitable for beginners. Gradually move on to full push-ups from the floor.

This exercise works the following muscle groups:

pectoral muscles;
triceps;
deltoid;
hips;
buttocks;
stomach;
elbow muscles;
back muscles.

This is an excellent alternative to the classic push-up option, which is suitable for beginner athletes and women.

Execution sequence:

Place your knees on the floor, bend your legs and cross them.
Place your hands wider than your shoulders and rest on the floor.
Straighten your arms completely.
Slowly lower yourself, bending your elbows.

Which charger is suitable for whom?

Exercise for weight loss

A set of exercises for morning exercises should be selected individually for each group of people.

Exercises for men

For men, both morning exercises for weight loss and strength exercises to help maintain muscle tone are suitable.

As you know, the ideal exercises for men are push-ups, pull-ups, and squats. Exercises with weights: dumbbells, kettlebells, barbells also have a great effect on men's health. In addition, you can use special weights for the arms and legs.

If you have a horizontal bar in your house, then an excellent option would be to do pull-ups on it. Don’t forget about the press roller, plank, and lifting the body from a lying position cannot but affect the abs and beauty of a man’s belly.

This charging option:

warm-up;
4 sets of push-ups;
3 sets of planks;
4 sets of squats;
pull-up on the horizontal bar.

The number of repetitions is given as an example. The number of exercises should be selected individually, based on the degree of preparedness.

Morning exercises for women

Women need other exercise options to lose weight in the morning because they tend to accumulate fat deposits in other areas of the body.

Morning exercises for women

To recharge yourself with positivity and a great mood, be sure to start your morning with a light, fun warm-up before morning exercises for weight loss or just to maintain the tone of your body.

After the warm-up, the exercise itself begins. Planks, squats, yoga poses and exercises, and exercises with a skipping rope or hoop are perfect. Ready-made video lessons from famous fitness trainers are quite suitable.

This charging option:

warm-up;
3-4 sets of squats;
3-4 sets of planks;
2-3 sets of push-ups with emphasis on the knees;
a few minutes of jumping rope (alternatively, running in place);
after a short pause of a few minutes, adjust your breathing and perform 3-5 yoga asanas (this will act as a cool-down).

Vabrzhasana, Halasana, and Kandharasana are well suited to this complex.

To recharge yourself with positivity and a great mood, be sure to start your morning with a light, fun workout.

Morning exercises for children

Light, fun morning exercises are suitable for children. The torso must be tilted to the left, right, forward, backward, squats, and playing ball. In addition, medium loads are allowed: boys - children's dumbbells, girls - jump ropes and hoops.

Attention! Children need to be captivated, otherwise they simply may not be able to explain and convey the usefulness of morning exercises. If there is more than one child, then you can organize competitions, which will also arouse interest and excitement.

The morning exercise program for children also necessarily begins with a warm-up (about 3-5 minutes).

Charging for older people

For those over 50, morning exercise options are suitable for weight loss and for developing muscles and joints. At this age, some health problems are already observed, many are at risk. Therefore, you need to do it with caution. Morning exercises should bring pleasure and add strength. It is better not to do exercises that cause discomfort without consulting a doctor.

Yoga, qigong, classes with small dumbbells and weights are ideal (weight is selected individually). It is worth remembering that women are not recommended to weigh more than two kilograms.

An example would be 10 minutes of Vajrasana, 24 forms of Tai Chi Zuan, gymnastics - swings, bends, standing dumbbell raises, dumbbell bench press.

Attention! Those over fifty should also consult a doctor when using dumbbells, kettlebells and other weights. Such exercises are contraindicated for diseases of the cardiovascular system and joint diseases.

It is worth remembering that for older people, morning exercises are necessary and, in fact, add additional years to life, maintaining health for years.

Actions after charging

Finish the exercise with a small set of stretches for all muscle groups. After exercise, take a shower and drink water. If this is an evening workout, it is better to avoid eating. After your morning exercises, have a hearty breakfast. Your morning meal should contain slow carbohydrates, proteins and fats.

To lose weight, you need not only to do exercises, but also to adjust your diet, eliminate bad habits, and devote 8 hours to sleep. Morning and evening exercises must be done regularly to achieve visible results. It is important to follow the correct technique in every lesson. Daily 10-minute workouts in the morning will help you tighten your figure and feel better.

Exercises for quick weight loss at home for thighs

1. Starting position – horizontal. Hands must be placed on the buttocks, legs must remain straight. Slowly the legs rise up until a right angle is formed with the body, spread apart and brought back 10 times.

2. Starting position – standing. Your legs should be spread wider than your shoulders, your toes should be placed to the sides. Now squats are carefully done to tighten the thighs and buttocks. Number of approaches – 10. Regular performance of this exercise eliminates cellulite and helps tighten the skin.