A 10-Minute Workout to Lose 2 KG in a Week
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Exercise is a great way to get energized in
the morning. But let’s admit – no one of us has time
for a full workout! However, there are 10 simple but effective
exercises you can do to get pumped for the day. With permission of the unique method’s author
Sergey Borodin, we’re sharing this amazing 10-minute routine with you. Before starting the exercises, ventilate your
room and warm up your muscles. While warming up, you can do some arm and
leg swings. Also, try to do some squats. For a start, let’s do seven. One, two, three, four, five, six, seven. Great! Then perform body rotations and bends. And neck and knee warm-ups. The next thing you should do is just follow
the instructions. They are pretty easy, and each exercise takes
no longer than 15 to 30 seconds. You don’t need a stopwatch – I’ll count
for you, so you can perform the whole set while watching the video. Exercise #1. Post with ropes
This exercise is meant for relaxation of hands and shoulder girdle. Imagine that your body is a post and your
hands are the ropes tied to it. If someone turns the post sharply, the ropes
will wiggle from side to side. • Stand with your feet shoulder-width apart
• Relax your hands • Start rotating your body around the axis
of your spine with full weight transfer, gradually increasing exercise intensity Let’s give it a try, and perform it for
30 seconds for a start! You can do this exercise for as long as you
feel comfortable, but be sure to count the number of breathing cycles (inhale-exhale). Remember, they should be divisible by six. For example, 6, 12, 18, 36. How are you doing there? Only 10 seconds left. Ten. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Well done! Exercise #2. Heron
It will help develop agility, balance, and coordination and improve blood flow in your
legs. How to do it? • Stand on the left leg, lift the right
leg so that the thigh is parallel to the ground or even higher. Or you can just bring your leg up as high
as you can. • Pull your toes towards you
• Pull the right arm forward but don’t straighten it fully
• Keep the left arm down. The palms should be rounded and relaxed as
if holding two balls. • Close your eyes and try to keep your balance
• Finally, get up on your toes You should do this exercise for as long as
you feel comfortable, but no less than 10 seconds. Are you ready? I’ll count for you. Ten, nine, eight, seven, six, five, four,
three, two, one. For the better results, you should repeat
the exercise 3-5 times. For a start, let’s repeat it two more times. Here are your 10 seconds again. We don’t want you to feel exhausted or tired,
so don’t over do it. Be careful! Only five seconds left. Five, four, three, two, one. And one more time. The last one – I promise! 10 seconds are all yours. Well done! Let’s move to the next one. Exercise #3. Roll
This exercise can help you strengthen your spine, improve spinal cord blood flow, and
relieve stress and fatigue. How is it done? • Sit on the floor. • Pull your legs towards yourself, clasping
them with both hands. • Round your back as much as possible. • Lean backwards, roll on your back and
return to the starting position. Do this exercise for several breathing cycles
but not less than 12 times. We can start with ten reps because we don’t
want to feel like a dish-towel, right? So, sit on the floor, and I’m going to count
10 reps for you. Ten. Nine. Eight. Seven. Six. Five. Four. Three. Two. And one. That’s was easy, right? By the way, you should do all the exercises
one after another, only stopping to rest if you need it. Exercise #4. Hummer
It is meant for relaxation of the spine, particularly between the shoulder blades. The exercise should be done together with
the “Roll” exercise. • Lie down on your back. • Put your right hand on your left shoulder
and put your left hand on your right shoulder. • Round your back as much as possible. • Lift your torso and start tapping your
back on the floor. Do this exercise for several breathing cycles
but not less than 12 times. Again, we’ll do ten. Ready? Go! Ten. Nine. Eight. Seven. Six. Five. Four. Three. Two. And one. Keep going on – your dream body is on the
way! Exercise #5. Stretching
This exercise is meant for relief and relaxation. This is a compensation posture which should
be performed right after the ‘Roll’ and ‘Hummer’ exercises. • Lie down on your back
• Cross your fingers and pull your hands up as far away from your shoulders as possible
• The toes are pointed How many reps should you do? Well, you can do this exercise for as long
as you feel comfortable. What do you think about 10 reps for a start? I’m going to count again. Ten. Nine. Eight. Seven. Six. Five. Four. Three. Two. And one. Well done! Do all the exercises nice and easy. Don’t push yourself too hard – if you
feel tired, pause the video and take a break. Exercise #6. Candle
• Lie down on the floor with your legs extended towards the ceiling
• Put your hands on your hips or lower back for support (in the latter case you will be
able to lift your legs higher) • Point your toes up toward the ceiling. Neck muscles should not be tensed. Do this exercise for several breathing cycles
– I’ll give you 15 seconds. This exercise helps to improve cerebral blood
flow, producing a beneficial effect on your whole body. Regular exercising improves your memory, mental
performance, and efficiency, reduces the number of hours you sleep and slows your breathing
down. Are you done? No time to be lazy, let’s move on to the
next exercise. Exercise #7. Sphinx + Cobra
• Lie down on your stomach • Leaning on your forearms, lift your torso
and hold • Keep your forearms parallel to each other
• Look forward, lower your shoulders and point your toes. This is ‘Sphinx.’ • Now lift your torso with your hands, arching
your back even more and looking forward and upward. This is ‘Cobra.’ • Then, come back up to “Sphinx” pose. You should do this exercise for several breathing
cycles. 15 seconds are yours. The exercise strengthens your back and makes
your spine more flexible. Keep going till the time runs out. If you need a break, pause the video and drink
some water. But do not sit down! Keep moving. Only three exercises left. Exercise #8. Embryo
This is a compensation posture; after arching your back, it is necessary to let your spine
relax by rounding it as much as you can. • Lower your hips to the heels, keeping
the knees together • Lean forward and round your back as far
as you can • Wrap your arms around your knees or just
stretch forward You should do this exercise for several breathing
cycles until full relaxation is achieved. 15 seconds will be enough for a start. This exercise stimulates the digestive organs
and prevents the deposition of calcium in the joints. Only five seconds left. Five. Four. Three. Two. One. Exercise #9. Twisting
• Sit on the floor with your right leg straight out in front of you
• Place your left foot on the ground outside of your right thigh
• Turn your torso to the opposite side with your right hand pressed against the floor
and your left hand pressed against the knee • Repeat the exercise on the other side. Do this exercise for as long as you feel comfortable,
but don’t forget about breathing cycles. Let’s start wit 15 seconds. Keep in mind that your head should be turned
in the direction opposite to the twist. This enhances the effect of exercise. This exercise improves your spine’s mobility
and flexibility, stretches your muscles and reduces the size of your waist. It’s also an excellent way to prevent back
pain. You know what? We’re on to the last exercise! Exercise #10. Bends
• Stand with your feet about double shoulder-width apart. • Hold your arms straight out from your
sides. • Without changing the position of your
arms, side-bend to the left. • Hold the pose for several breaths and
then return to the starting position. Now,
• Side-bend to the right and hold the pose for the same number of breaths. • Bend forward with your right hand touching
your left ankle. • Extend your left arm upward and turn your
head to look toward it. • Hold the pose for several breaths and
return to the starting position. Then repeat with the other leg. Once finished, you can do a back bend which
makes a great compensation for lateral bends. Do this exercise for as long as you feel comfortable. The exercise helps to strengthen your spine
and lower back muscles and to stretch the tendons. For a start, do it for 15 seconds. Not only can you do these exercises in the
morning, but you can do them during the day as well. This will help you relax and relieve stress. Simple and very useful, this training program
deserves to be called magical! Great job! By the way, have you ever tried these exercises
before? If so, share your experience in the comments! Don’t forget to hit the like button below
the video, share it with your friends, and click subscribe to stay on the Bright Side
of life!

100 thoughts on “A 10-Minute Workout to Lose 2 KG in a Week

  1. My school starts in just 1 week..and i have to do this..its 5:00 am in the morning so..i did it..let's see if I can lose weight in 1 week? ❤

  2. Ill do it tomorrow
    Tomorrow: I'll do it in an hour
    Hour later: on my phone and then remember I'll do it after this video
    After video watches another video
    12:00 oops I forgot I'll do it tomorrow
    Repeat

  3. I did them they are awesome well I actually don't need to reduce wait but I like to do exercise and yoga for fitness

  4. When we stop to doing this exercise or yoga wouldn't we get fatter than before plz tell me

  5. Since 90% of the audience don't want to get out of their bed, I have decided to try it for a week. I would try to do this atleast 3-5 times this whole week. Remind me if I don't update, ok?

  6. Im weigth 106 pounds and im only 11 and i am trying to loose weigth but i just cant i eat a lot of junk food and stuff that has flor like bread and tortillas

  7. Exercises…
    1. Post with ropes
    2. Heron
    3. Roll
    4. Hummer
    5. Stretching
    6. Candle
    7. Sphinx plus Cobra
    8. Embryo
    9. Twisting
    10. Bends.

    ☺☺

  8. Thanks for the video but you should've got a model to demonstrate them as it could be a bit confusing. Also I don't think these exercises are intense enough to make you lose 6 pounds in a week like you mentioned in your title.

  9. No body frickin comment on whether it actually works or not ………….ever one is chatting over here…..how will i get motivation to become thin? Why is everyone like me😭

  10. I am 14 and I weigh 122 kg . I really wanna lose weight and I hope someone can help me ! The perfect body weight for my age and length is 62 kg cz I am 172 cm tall . I really wanna lose weight in 2 years maximum and I'm not doing it for any one , I decided to lose weight for the sake of my health .

  11. I have tried it for 10 days … it doesn’t work for loosing weight but definitely, toning the body ✅

  12. what interesting information. my friends, I am on this diet " the2weekdietnow. com "(G00GLE it) It is a diet that helped me lose 5 pounds in 1 week. ❤💙🙎‍♀😀

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