Do This Workout Every Day, And You’ll Start Losing 3 Kilos Per Week

Jan 21, 2019

Exercising is one of the most effective ways to feel energized at the beginning of the day. However, many people don't have enough time for a full workout to achieve this level of energy and alertness.

Fortunately, there are some specific movements that can be performed to achieve this same result. This training routine is called magical for a good reason.

These movements are inspired by yoga and Qigong practice that will help to awaken the body and improve health overall.

Before starting the exercises, it’s vital to ventilate your room and warm up your muscles. The next thing you should do is just follow the instructions.

What's the purpose?

• Relax your hands and the shoulder girdle.

How is it performed?

• Stand with your feet shoulder-width apart and allow your arms to dangle freely. Don't flex your arms or tighten the muscles. Simply rotate back and forth at the hips and allow your arms to swing back and forth naturally. Imagine that your arms are ropes tied to the post of your body.

Duration: Perform this movement for as long as you can while remaining comfortable.

What's the purpose?

• This movement improves agility, coordination and agility.

How is it performed?

• Start this exercise by placing all of your bodyweight on your left leg. Slowly raise your right leg off until your thigh is parallel with the ground. Place your right arm forward and keep your palm facing the ceiling. Maintain your balance while slowly raising your heel off of the ground. Return to the beginning position and repeat this movement with the other leg.

Duration: Perform this movement for as long as you can while remaining comfortable.

What's the purpose?

• This movement will help improve the strength of your spine, increase blood flow and relieve stress.

How is it performed?

• Start by sitting on the floor with your knees bent and feet flat on the ground. Grab the bottom of your feet with each hand and slowly roll backwards. Use this momentum to return to the starting position.

Duration: Perform this exercise at least 12 times.

What's the purpose?

• This movement helps to relax the upper spine between the shoulder blades.

How is it performed?

• Start by lying on your back. Place each hand on the opposing shoulder. Round out your back while remaining comfortable. Raise your torso and begin tapping your back onto the floor.

Duration: Perform this exercise at least 12 times.

What's the purpose?

• Rest and relaxation are the primary purposes of this movement.

How is it performed?

• Start by lying on your back. Fold your hands together with fingers interlocked and place arms above your head. Stretch your hands and extend your toes.

Duration: Perform this movement for as long as you are comfortable.

What's the purpose?

• This movement helps to increase blood flow in the brain. Performing this on a regular basis can help to improve your memory, efficiency, mental performance and overall cognition.

How is it performed?

• Lie on the floor facing the ceiling. Place both of your elbows on the floor and keep your arms close to your body. Both of your hands should be placed on your hips. Raise your feet directly into the air by balancing on your upper back and neck.

Duration: Perform this exercise for as long as you are comfortable.

What's the purpose?

• This movement increases your spine's flexibility and strengthens the back muscles.

How is it performed?

• Start this movement on your stomach. While leaning on your forearms, lift your torso. Face forward and keep your arms parallel with each other. This is the 'Sphinx' position. Raise your torso by placing each of your hands on the ground. Arch your back further. This is the 'Cobra' position.

Duration: Perform this movement for a few breathing cycles.

What's the purpose?

• This is a compensation movement that helps to relieve the back after the stress of arching postures. This movement also helps to stimulate the digestive track.

How is it performed?

• Start in a kneeling position and allow your torso to lower towards the floor. Keep your arms extended in front of you as they touch the ground. Rest your torso on your thighs and hold the posture.

Duration: Perform this movement until you feel relaxed and relieved.

What's the purpose?

• This movement improves the flexibility and mobility of your spine. It also helps to prevent back pain.

How is it performed?

• Start this movement by sitting on the floor. Stretch your right leg in front of your torso. Move your left foot to the outside of your right leg. Slowly turn your torso while pressing your hand against the floor for some resistance. Repeat this same movement on the other side. Remember to keep your head turned in the opposite direction of the twist.

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

What's the purpose?

• This movement strengthens the spine and muscles of the lower back.

How is it performed?

• Start in a standing position with your feet shoulder-width apart. Place both hands at either side of your body. Slowly dip and allow your right hand to touch the side of your right knee. Allow your torso to move closer towards the floor as your right arm reaches across to the left side of your body. At this point, your right arm should be near your left shin. Return to the starting position and repeat this same movement with the other side of the body.

Duration: Perform this movement for as long as you feel comfortable.

These exercises can be performed at any point during the day. They only require a few minutes of your time and are simple to perform. What did you think about this workout? Will you be trying it out too? We want to know how it works out for you, so please tell us - and share it with your friends and family so they can join you on your journey to a fitter life too!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!