5 easy yet effective evening exercises for weight loss | XpertsReviews.com

Nowadays everyone is passionate about fitness and wants to stay fit and lose extra pounds, and exercise is the best way to lose weight. We often think that exercising in the morning is the best way to lose weight, but you can also do it in the evening. If it’s increasingly difficult to plan and stick to a specific workout time at a specific time of day, you can try evenings. Try following these simple but effective evening exercises to lose weight. Here are some of the best evening exercises for weight loss.

Evening exercises for weight loss: does it work?

A study published in the Diabetes Care Journal reveals that evening exercise helps with weight loss and protects against many health problems. The researchers measured the physical activity levels of all obese participants in the morning, noon and evening for almost eight years. It was found that people who did most of their moderate to vigorous physical activity between 6 p.m. and midnight had the lowest risk of premature death and cardiovascular disease.

According to a study published in the Journal of Frontiers of PhysiologyModerate (such as brisk walking and dancing) and vigorous physical activity (such as swimming and playing basketball or soccer) leads to an increase in heart rate and breathing rate and helps you lose weight.

Read also: 5 exercises you can do twice a day to lose weight

Other benefits of evening exercises

1. Reduces stress and anxiety

Indulging in a workout in the evening will help relieve the stress of the entire day. Evening workouts are great stress relievers that can help you relax and sleep well at night, according to a study published in the Curéus Journal.

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2. Improves sleep quality

Exercising three hours before bed will give you a boost of energy, according to a study published in Dovepress Newspaper. When you come down from the exercise area, you will be able to sleep comfortably since you will no longer be stressed and your muscles will be relaxed.

3. Relieves body tension

Muscle stiffness is inevitable after prolonged sitting or standing. Your neck, shoulders, hips and back are the most common targets. Stretching exercises relieve muscle tension and promote complete relaxation, so it is best to do them in the evening to avoid it.

5 best evening exercises to lose weight

Here are some of the effective evening exercises that will help you lose weight, as explained by fitness trainer Mickey Mehta.

1. Squats

Squats burn calories and can help you lose weight. They also reduce the risk of knee and ankle injuries. Exercise strengthens the tendons, bones and ligaments that surround the leg muscles. This helps relieve pressure on your knees and ankles.

How to perform:

• Step 1: Stand with your legs shoulder-width apart, toes slightly extended outward, arms at your sides, palms facing inward.
• 2nd step: Bend your knees, push your hips back and engage your core. Keep your chest up and your back flat.
• Step 3: Bend your elbows and place your palms together in front of your chest.
• Step 4: Return to standing position and squeeze your glutes. Repeat for 20 sets.

Read also: Learn how to do perfect squats to avoid any injury or back pain

2. Planks

The plank is a powerful exercise that strengthens the core. It increases the stability and flexibility of the body while increasing balance and coordination. This activity is known for its benefits on metabolism and helps to lose weight, according to a study published in the Journal of Medicine.

How to perform:

• Step 1: Get into a push-up position.
• 2nd step: Bend your arms at the elbows and place your weight on your forearms.
• Step 3: Contract your core, squeeze your glutes, and keep your posture straight from head to heels.
• Step 4: Hold this position for a few minutes.

3. Knee push-ups

Knee push-ups are one of the most beneficial weight loss exercises. It targets the following muscles: chest, shoulders, trapezius, triceps, biceps, forearms and upper back.

How to perform:

• Step 1: Kneel on the floor.
• 2nd step: Extend your arms and place both hands on the floor, shoulder-width apart.
• Step 3: With your core engaged, bend your arms and lower your torso until your chest almost touches the floor.
• Step 4: Raise your torso and straighten your arms.

4. Gluteal bridge

A glute bridge exercise helps stimulate your glutes and improve your core stability. This is a simple technique that helps relieve glute underactivity, back pain and stiffness, and most importantly, helps with weight loss.

How to perform:

• Step 1: Lie on the floor, face up, with your knees bent and your feet flat.
• 2nd step: Lift your hips off the floor until your knees, hips, and shoulders are in a straight line.
• Step 3: Squeeze your glutes and keep your back as straight as possible.
• Step 4: Slowly lower your hips to the floor while keeping your glutes and abs engaged.
• Step 5: Repeat the same thing.

5. Curtsy lunge

The curtsy lunge is a great bodyweight workout for losing fat, toning and strengthening your butt.

• Step 1: Stand with your legs hip-width apart.
• 2nd step: Slowly move your left leg behind your right leg until your thighs form a cross.
• Step 3: Bend both knees and bring your palms together.

Are there any side effects to these exercises?

Although these workouts are generally considered safe, it is crucial to avoid overexertion. Careful execution with precise alignment is essential to your safety. However, you must listen to your body. The expert also recommends seeking advice from an experienced instructor, especially if it is an underlying problem.