A workout that makes you lose 3 kilos per week

Workouts are the best way to get fit and to get energized in the morning. But nowadays not many of us have sufficient time to go to the gym regularly or to do a full workout. Luckily for those people, there are many kinds of exercise that are pretty effective and do not take a lot of time. What is even better is that you can also do this at home, so you won’t lose some more time on your way to the gym.

We have for you a 10-minute workout that is very effective and if done every day will help you get fit very quickly.

What is very important before starting the exercises is to warm up your whole body. Also is good to ventilate your room right before starting.

Post with ropes

Meant for: relaxation of hand and shoulders girdle.

How to do it: Imagining that your body is a post and your hands are the ropes tied to it, you should wiggle from side to side. Your feet should be shoulder-width apart and your hand should be fully relaxed. Now all you have to do is start rotating your body around the axis of your spine with full weight transfer and gradually increase the intensity.

Duration: You do not have to do this exercise longer than you feel comfortable. The thing that you have to remember is to count the number of breathing cycles (inhale-exhale), which has to be divisible by six.

Heron

Meant for: developing agility, balance, coordination and improving blood flow in the legs.

How to do it: Stand on one of your legs and lift the other as high as possible, but the thigh should be at least parallel to the ground. Pull your toes towards you and your arm (on the same side as the lifted leg) forward, but do not fully straighten it. Your other arm should be around your body and your hands should be relaxed. Now close your eyes and try to keep the position. Finally, you should get up on your toes. This should be repeated for 3–5 times.

Duration: This exercise should be done for at least 10 seconds.

Roll

Meant for: Strengthening your spine, improving spinal cord blood flow, relieving stress and fatigue.

How to do it: Sit on your back on the floor. You should pull your legs towards you, clasping them with your hands. You should round your back as much as possible. Now all you should do is lean backward and then return to the starting position.

Duration: Do this exercise for at least 12 times.

Hummer

Meant for: Relaxation of the spine, particularly between the shoulder blades.

How to do it: Lie down on your back. Your left hand should be on your right shoulder and your right hand on your left shoulder. Round your back as much as you can. Lift your torso and start tapping your back on the floor. This exercise should be done together with the Roll.

Duration: Do this exercise at least 12 times.

Stretching

Meant for: Relief and relaxation.

How to do it: Lie on your back. Now cross your fingers and pull your hands up as far from the shoulders as you can. You should keep your toes pointed.

This exercise should be done after the Roll and the Hummer.

Duration: Do not do this exercise for more than you feel comfortable.

Candle

Meant for: improving cerebral flow, producing a beneficial effect on your whole body, improving your memory, mental performing, and efficiency, reducing the numbers of the hours you sleep and slows down your breathing.

How to do it: Lie down on the floor and extend your legs towards the ceiling. Now put your hand on your hips and lower back for support. Your toes should be pointed towards the ceiling and your neck muscles should not be tensed.

Duration: do this for several breathing cycles.

Sphinx + Cobra

Meant for: strengthening your back and making your spine more flexible.

How to do it: Lie down on your stomach and lean on your forearms. Now lift your torso and hold. Your forearms should be parallel to each other and your toes should be pointed. Look forward and lower your shoulders. This is Sphinx. Now in order to get to Cobra lift your torso with your hands and arch your back as much as you can, looking forward and upward. Come back to Sphinx.

Duration: Do it for several breathing cycles.

Embryo

Meant for: After arching your back this posture helps your spine relax. It stimulates the digestive organs and prevents the deposition of calcium in the joints.

How to do it: Stay on your knees on the ground. Then lower your hips to the heels while keeping the knees together. The stretch your arms forward.

Duration: Do this exercise until you feel fully relaxed.

Twisting

Meant for: improves your spine’s mobility and flexibility, stretches your muscles, reduces the size of your waist and prevents back pain.

How to do it: Sit on the floor with one leg straight in front of you. The other foot should be placed on the ground outside of the thigh of the straight leg. Turn your torso to the opposite side with the hand on that side pressed against the floor and the other hand pressed against the knee. The head should be turned in the direction opposite to the twist. Repeat the exercise on both sides.

Duration: Do this exercise for as long as you feel comfortable.

Bends

Meant for: strengthens your spine, lowers back muscles and stretches the tendons.

How to do it: Place your feet about double shoulder-width apart. Hold your arms straight to the sides. Without changing the position of your arms side-bend to the left and keep this position for a few breaths. Then go back to the straight position and side-bend to the right keeping the position for the same number of breaths as you did for the left sides. Now bend forward with your right hand touching your left ankle. Extend your left arm upward and turn your head to look toward it. Hold this position for several breaths and then go back to the straight position. Now repeat the movement for the other leg. In the end, finish the exercise with a backbend.

Duration: Do it as long as you feel comfortable.

You can perform this workout at any time during the day. It is very effective and also releases stress.