5 Easy But Effective Evening Exercises To Lose Weight

Nowadays, everyone is a fitness fanatic and wants to stay fit and lose extra pounds, and exercise is the best way to lose weight. It is often thought that exercising in the morning is the best way to lose weight, but you can also do it in the evening. If it is increasingly difficult to plan and stick to an exact workout time at a specific time during the day, you can try the evening. Try following these simple but effective evening exercises to lose weight. Here are some of the best evening exercises to lose weight.

Evening Exercises for Weight Loss: Do They Work?

A study published in the Journal of Diabetes Care reveals that evening exercise helps you lose weight and protects you from many health problems. Researchers measured the physical activity levels of all obese participants in the morning, at noon, and at night for nearly eight years. They 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 Frontiers in Physiology Journal, both moderate physical activity (such as brisk walking and dancing) and vigorous activity (such as swimming and playing basketball or football) increase heart and breathing rates and help 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 an evening workout will help relieve stress from the day. Evening workouts are a great stress reliever that can help you relax and sleep soundly at night, according to a study published in the Cureus Journal.

2. Improves sleep quality

Exercising three hours before bed will give you a boost of energy, a study published in Dovepress Journal found. When you come down from your “exercise high,” you’ll be able to sleep comfortably because you’ll be stress-free and your muscles will be relaxed.

3. Relieves body tension

Muscle stiffness is inevitable after sitting or standing for a long period of time. The 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 prevent it.

Top 5 Evening Exercises for Weight Loss

Here are some effective evening exercises that will help you lose weight, explained by personal trainer Mickey Mehta.

1. Squats

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

How to perform:

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

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

2. Tables

The plank is a powerful exercise that strengthens the core. It increases the stability and flexibility of the body, while also improving balance and coordination. The activity is known for its benefits in boosting metabolism and is thought to aid in weight loss, according to a study published in the Medicine Journal.

How to perform:

• Step 1: Get into the push-up position.
• Step 2: Bend your arms at the elbows and transfer your weight onto your forearms.
• Phase 3: Engage your core, squeeze your glutes, and maintain a straight posture from head to heels.
• Phase 4: Hold this position for a few minutes.

3. Knee push-ups

Push-ups are one of the most useful exercises for weight loss. They target the following muscles: chest, shoulders, traps, triceps, biceps, forearms and upper back.

How to perform:

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

4. Glute bridge

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

How to perform:

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

5. Bow of Reverence

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

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

Do these exercises have side effects?

While these workouts are generally considered safe, it is important to avoid overexertion. Mindful execution with precise alignment is essential for your safety. However, you must listen to your body. In addition, the expert recommends seeking advice from an experienced instructor, especially for those with an underlying condition.