5 easy yet effective evening exercises for weight loss

Are you looking for ways to lose weight? Try incorporating these easy evening exercises for weight loss that will help you get back in shape.
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9 simple tips to help you break a weight-loss plateau. Image courtesy: Adobe stock
Shruti Bhattacharya Updated: 14 May 2024, 04:00 pm IST
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Nowadays, everyone is a fitness freak and wants to stay in shape and shed extra kilos, and exercise is the best way to lose weight. It is often believed exercising in the morning is the best way to lose weight, but you can do it in the evening as well. If it is increasingly difficult to schedule and stick to an exact workout hour at a specific time during the day, you can try evenings. Try following these easy yet 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 Journal of Diabetes Care reveals that evening exercise helps to lose weight and protects you against many health problems. Researchers measured the physical activity levels of all obese participants in the morning, midday, and evening for almost eight years. It was discovered that people who engaged in most of their moderate to vigorous physical activity between 6 pm 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 (like brisk walking, and dancing) and vigorous physical activity(like swimming, and playing basketball or football) cause an increase in heart rate, and breathing rate and help you lose weight.

Also Read: 5 exercises you can do twice a day for weight loss

Evening exercises are great to lose weight. Image courtesy: Freepik

Other benefits of evening exercises

1. Reduces stress and anxiety

Indulging in a workout session in the evening will help to relieve the stress of the whole day. Evening workouts are excellent stress relievers that can help you relax and get a sound sleep at night, according to a study published in the Cureus Journal.

2. Improves sleep quality

Exercising three hours before bedtime will provide you with a rush of energy, found a study published in Dovepress Journal. When you come down from the ‘exercise high,’ you will be able to sleep comfortably since you will be stress-free and your muscles will be relaxed.

3. Eases body tension

Muscle stiffness is unavoidable after sitting or standing for an extended period of time. 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 perform them in the evening to prevent it.

5 best evening exercises for weight loss

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

1. Squats

Squats burn calories and may 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. It helps relieve pressure on your knees and ankles.

How to perform:

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  • Step 1: Stand with your legs shoulder-width apart, toes slightly extended outward, arms at your sides, palms facing in.
  • Step 2: 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 the standing position and clench your glutes. Repeat for 20 sets.

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

2. Planks

Plank is a powerful exercise that strengthens the core. It increases the body’s stability and flexibility while also increasing balance and coordination. This activity is known for its metabolism-boosting benefits and is thought to help with weight loss, according to a study published in the Medicine Journal.

How to perform:

  • Step 1: Get into a push-up position.
  • Step 2: Bend your arms at the elbows and place your weight on your forearms.
  • Step 3: Tighten 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 pushups

Knee push-ups are one of the most beneficial weight-loss exercises. It targets 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 set both hands on the floor, shoulder-width apart.
  • Step 3: With your core engaged, bend your arms and lower your torso until your chest is almost touching the ground.
  • Step 4: Push your torso back up and straighten your arms.
Knee pushups is great exercise for weight loss. Image courtesy: Adobe stock

4. Glute bridge

A glute bridge exercise helps to stimulate your glutes and improve your core stability. It is a simple technique that helps with glute underactivity, back discomfort, and stiffness, and most importantly helps to lose weight.

How to perform:

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

5. Curtsy lunge

The curtsy lunge is an excellent bodyweight workout for losing fat, toning, and strengthening your buttocks.

  • 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.
  • Step 3: Bend both knees and join your palms together.

Are there any side effects of these exercises?

While these workouts are generally regarded as safe, it is crucial to avoid overexertion. Mindful execution with precise alignment is critical to your safety. However, you must listen to your body. Also, the expert recommends getting some advice from an experienced instructor, especially those with an underlying issue.

Shruti Bhattacharya

Shruti Bhattacharya is a content writer and editor for over 2 years. She specialises in writing on a variety of topics such as wellness, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative stories for readers. ...Read More

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