Morning exercise, if planned and executed wisely, will correct the weight and help you get a gorgeous figure. Morning exercise may not be the only key to losing weight, but is part of the puzzle that must be put together to create a comprehensive healthy lifestyle.
How to properly perform exercises for weight loss in the morning, where to start such exercises and what to include in the workout? We asked an expert to tell us about it!
The leading specialist of the weight management program tells about all the rules and secrets of the perfect morning exercise,
sports dietitian nutritionist Anna Bilous.
It is tempting that morning exercises can and should be started without getting out of bed. This will help you gradually, slowly bring the body out of a sleepy state, stretch it after a long state of rest.
After waking up, stretch well, stretching all the muscles and ligaments. Do it slowly. After that, you can do twisting — turn the upper body to the right, and the lower one to the left, and then vice versa.
These light exercises have a positive effect on blood circulation in the body. You can continue bed gymnastics by pulling your legs to your stomach, one at a time and together. Such movements strengthen the abdominal and back muscles, knead all the muscles of the body and prepare us for a full-fledged morning gymnastics.
Basic rules for morning exercises
As much as we like to lie in bed, it’s time to get up and continue to invigorate the body with exercise. In order for such classes to be effective and bring results, if our goal is to lose weight, it is worth following a few simple rules.
1. Charging needs a systematic approach.
Set aside 15–20 minutes for exercise every day and make these exercises your morning habit.
2. Drink a glass of water before exercising.
Water helps wake up your metabolism. The breakfast that you will have after charging will be perceived by the body as a joy, and not as a burden, as happens if the body is still sleeping.
3. Do a warm-up.
We knowingly talked about stretching and a couple of exercises in bed. Your body will be grateful if after sleep you begin to load it slowly and gradually, and not jump up and run “at full speed” to be active.
4. Do minimal intervals between exercises.
Charging should be vigorous and intense. If you rest more than one minute between sets, all your hard work will go down the drain.
Exercises for effective morning exercises
Every activity should have a plan to follow. Firstly, then you know exactly what to do and do not waste time thinking, and secondly, the consistency and repetition of the same exercises every day give greater results.
There are many options for performing — choose the one that you like and suits you the most: running in place, fiery dances, jump rope. The main thing is to do everything intensively. Active music helps a lot — it will improve your mood and support the pace. Do cardio for 5–7 minutes.
Chest, back and arms
For effective performance, you will need dumbbells or water bottles. Sit on a chair or sofa, keep your back straight and level. Raise straight arms with dumbbells or bottles above your head. Take turns spreading your hands. Do not lower your elbows too much, the arm with the shoulder should form an angle of 90 degrees. For each hand you need 10–15 times.
The second exercise is performed while standing. Lean forward. Spread straight arms with bottles or dumbbells to the sides, raise as high as possible — you should get movements similar to flapping wings, i.e. amplitude. Repeat 15–20 times or for a minute or two.
Lie down on the floor, put your hands on your head or cross your chest, raise your upper body. It is very important not to overexert the neck — make the effort with the press, and do not reach up with the neck. Do as much as you can. Fix this amount, repeat it for a week. Then add 10 more times. After another week — another 10. The body gets used to the load and it needs to be gradually increased.
In the second exercise, the legs will be involved. Continue to lie on a firm surface, lifting your straight legs to an angle of 45–60 degrees. Fix for 10 seconds. Slowly make a small circle in the air. Put your feet down. Start with 10 reps. It will be easy to do — increase the load.
Legs and buttocks
We will finish the workout with squats. Keep your back straight, feet slightly wider than shoulder width apart. Take the pelvis back as if there is an invisible chair behind. Do not lift your heels off the floor, your knees should not go beyond the line of your legs. Repeat 15 times. And just like with the press, every week increase the amount by 5–10 times.
Performing such a morning complex every day, supplementing it with proper nutrition, you will quickly improve your shape. Morning exercise is the key to cheerfulness and energy for the whole day. Create yourself good and healthy habits like this one!
The opinion of the editors may not coincide with the opinion of the author of the article.