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 that exercising in the morning is the best way to lose weight, but you can also do it in the evening. If you find it difficult to schedule a specific workout hour during the day and stick to it, you can try in the evening. Try following these simple yet effective evening exercises for weight loss. Here are some of the best evening exercises for weight loss.

Evening Exercises for Weight Loss: Does It Work?

A study published in Journal of Diabetes Care Evening exercise helps in weight loss and protects you from many health problems. Researchers measured the physical activity levels of all obese participants in the morning, afternoon and evening for nearly eight years. People who engaged in their moderate to vigorous physical activity between 6pm and midnight were found to have a lower risk of premature death and cardiovascular disease.

According to a study published in Frontiers in Physiology JournalBoth moderate (such as brisk walking and dancing) and vigorous physical activity (such as swimming, and playing basketball or football) can increase heart rate and breathing rate and help you lose weight.

Also Read: 5 Exercises You Can Do Twice a Day to Lose Weight

Other Benefits of Evening Exercises

1. Reduces stress and anxiety

Engaging in an evening workout session can help relieve stress throughout the day. Evening workouts are excellent stress relievers that help you relax at night and get a good night’s sleep, a study published Curious Journal,

2. Improves sleep quality

Exercising three hours before bedtime boosts energy, a published study found Dovepress Journalwhen you come down from a ‘high workout’, you are stress-free and your muscles are relaxed so you can sleep soundly.

3. Reduces body stress

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 perform them in the evening to avoid this.

5 Best Evening Exercises for Weight Loss

Here are some effective evening exercises to 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 ligaments, bones and tendons surrounding the leg muscles. This helps reduce stress on your knees and ankles.

How to handle:

• Step 1: Stand with your feet shoulder-width apart, toes pointed slightly outwards, arms at your sides, palms facing inward.
• 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 in front of your chest.
• Step 4: Return to a standing position and tighten your glutes. Repeat for 20 sets.

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

2. Plates

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

How to handle:

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

• Step 1: Kneel on the ground.
• Step 2: 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 ground.
• Step 4: Push your torso back and straighten your arms.

4. Glute bridge

The glute bridge exercise helps stimulate your glutes and improve your core stability. This is a simple technique that helps with glute underactivity, back discomfort and stiffness, and is especially helpful for weight loss.

How to handle:

• Step 1: Lie on the floor, face up, knees bent and feet flat.
• Step 2: Lift 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 keeping your glutes and abs engaged.
• Step 5: Repeat the same.

5. Curtsy lunge

The Curtsy Lunge is an excellent bodyweight exercise for losing fat, toning and strengthening your butt.

• Step 1: Stand up straight, with your feet hip-width apart.
• Step 2: Slowly move your left leg behind your right leg until your thighs cross.
• Step 3: Bend both knees and bring your palms together.

Are there any side effects of these exercises?

Although these exercises are generally considered safe, it is important to avoid overexertion. Mindful execution with precise alignment is key to your safety. However, you should listen to your body. Also, the expert recommends getting some advice from an experienced instructor, especially one with an underlying problem.