【Once a Day】Easy Effective Exercises to Getting Curves!! Natsuki's Training School

Check out Natsuki's Instagram!
→ / natsuki.bitorejyuku
Muscle Watching Instagram → / musclewatching
Here is English sub of this video.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
３・２・１　GO!!
Pull the knee up to the elbow.
From this side.
We are breathing at the same time haha
Twist your body all the way through.
Full range of motion.
It's start warming up.
You are quiet today haha
I was holding back a bit.
May be it's because early morning.
-Maybe yes.
Maybe not haha
I can feel my body is warming up.
-So is me!
Let's do the other side.
All the way through...
Time to work out to get curves!
By the way I'm not good at abs work-out.
Warming up?
-Yae.
Im feeling good!
Nice and easy exercise to starting up a day.
You don't have to sit down or lie down.
You have a point,
people don't want to sit down or lie down to do the exercises in the morning.
Nice warming up exercise huh?
Twist!
Twist!!
We are moving on to next exercise.
Raise your arm nice and high.
Stretch your body to sideway.
I want you to feel good stretch on side of your body.
This exercise makes the muscle pain which I didn't expect.
Isotonic eccentric muscle contraction works!
People like to do hard work out but this sort of exercise is really important to be slim.
These stretching exercise makes me muscle pain.
Feels so good
Nice and relaxing "so far".
Yes, "so far".
Moving on to next exercise.
"Hip rotation"
Like this.
This exercise is kind of easy huh?
-Yes.
Make a big circle.
It's always good to use muscles which aren't active in daily life.
If you focus on muscle contraction, you can feel it's working.
Also breathing is one of the most important point.
If you hold the breath it really doesn't work.
We ate too much "Jingisukan" yesterday.
※Jingisucan is one of the famous local dishes in Hokkaido. It is lamb meat and vegetables cooked on a special pan.
We couldn't eat any breakfast.
I only ate salad and yogurt.
I had a cup of soup, English tea, and burdock salad. And egg.
Do the other side.
These sorts of exercises are easy to make in a part of daily routine.
That's right.
You can take little time to do it.
You can push yourself sometimes, however it's most important to make habit.
These exercises can be entrance of the other exercises.
If you start from hard work, you will have no energy todo it on next day.
This nice and easy exercise helps you to motivate yourself.
It's good cycle.
You should take it easy and keep continue.
Ok next exercise.
Lie down facing up.
Lifting up your legs by using abs.
Try not to bounce.
It's actually hard.
-Yes!
You don't have to lift your butt
Just using abs.
Trying to concentrate on my abs.
Using only abs makes this exercise harder.
You got it.
I used to do hard work-outs, but actually these slow exercises are more difficult.
-I think so too.
Stay in this position and arms straight.
As you exhale curl your abs.
Hard...
Exhale in 5 seconds.
You can rest necks.
You can help your neck by hands right?
Good.
I can feel my abs burning.
That's nice.
It's getting harder and harder...
This exercise is too simple to be KZbind haha.
It's weird.
Simple but effective.
I like it.
My abs are burning all the time!
-haha
Moving on to next exercise.
Leg raising exercise.
Bring your leg as low as you can, and lift it up.
Wow it's tough!
My joint is cracking as usual.
You always cracking huh?
-Yes.
If you find it too hard you can put your hands underneath your butt.
Make sure your lower back is always touching on the ground.
Or you can lift your head up.
Killing my abs!
-That's good.
Next exercise is "Side plank".
Hard one huh?
-Yes.
Lying on your side, place your elbow below shoulder.
People often say "It's too hard for me".
In that case you can bend knees to make it easier.
Actually it's harder haha.
Try to create straight line from bottom of your shoulder to the knee.
It's hard already!
-Yes.
If you can't maintain a good posture, bend your knee right away.
As you can keep good posture, it is more effective.
I see.
This is nice and simple exercise.
Let's do the other side!
I like this routine.
Not too hard.
This is right level of exercises.
I do this routine every morning.
The point is take it easy and keep on do it.
Exactly.
It is because you continue to keep going that you have something to gain.
One time hard-work doesn't mean anything.
Exactly.
If you can't continue the routine it's not your fault, it just maybe routine is too hard.
Nice and easy exercises can stick to a new habit.
It's impossible to push your self hard everyday.
Do it as you feel comfortable.
It's like asking "How are you feeling?" by your self haha.
Time completed!!

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[@BoszoliChan]

These type of videos are my favorite, where the two of you talking and exercising. It feels like I have two friends I exercise with.

[@TheDreamland2006]

Aaww, that's so sweet!! 😃😃

[@vedasamys3755]

While exercising, Having buddies is always good than doing alone

[@tomomimiyazawa567]

動画の中でNatsukiさんがおっしゃっていたこと、まさにその通りだと思いました。 運動以外でも英語の勉強でもなんでもそうですが、「継続できない自分が悪いのではなく、継続できないことをやっていることに問題がある」。 精神論ではなく、むしろ、思考をクールにして、継続できる仕組み、「これだったら継続できるな」という自分なりの仕組みを見つける。 おふたりの笑顔にも癒されて、ゆるふわコンプリートしました。

[@nguyentrang387]

their workout is really amazing, I combined 3 of their workout: 2 for leg and 1 for waist, along with 3 mins plank for more than one year and I lost 12kg gradually, it slows but it works :) I used to do do these exercises everyday for several months, now I only do them 3-4 times per week to maintain my body and for good health :). YOU CAN DO THIS, YOUR HARD WORKING WILL BE PAID OFF GUYS :))

[@locaporlosanimes3220]

Can you tell me which videos you have used please, the links of the videos

[@BoszoliChan]

This exercise looks very good! Not too long, and looks "light" enough to keep me motivated!! Thank you so much!

[@collieist]

I definitely add this workout to my new daily routine together with others workout in this channel, I'm so bless to find this channel. Thanks guy for your amazing workouts!😘

[@azraoyku9629]

it did work

[@kurumitokisaki9868]

Does it work?

[@fantasybee5794]

I’ll do this for 4 weeks or so Weight: 139 Waist:29 inches Left thigh:23 Right thigh:22

[@vallimayilv8980]

Any weight loss?

[@けいこ-b9y]

コレは毎日できる！そして気持ち良い！ 毎日続けることの大切さ！年越はそのハードルが少しあがるあらありがたい！ 197日目朝トレ

[@MuscleWatching]

サムネイルのビフォーアフターも、動画に出ているのも、全てなつきさんです！1年かけて痩せました！太っていた時期からの写真が全部インスタグラムに載っていますので、「こんな別人みたいに痩せるはずがない！」と思う人は証拠写真を見に行って確認してください！なつきさんのインスタグラムはこちら→instagram.com/natsuki.bitorejyuku/

[@ShellieMAKO]

広告みるから、休憩のタイミングにしてほしい… カウントされてる最中はやめて…

[@あいう-x6r]

1度下のレバー?を最後まで伸ばして、もう一度再生するボタンを押せば広告消えますよ

[@tomomimiya8785]

@@あいう-x6r それ知らんかった! ありがとうございます!

[@あいう-x6r]

@@tomomimiya8785 お役に立てて良かったです！

[@botamochi0141]

こつこつ続ける事が大切ですね💦 今月は体重が減らなくて、運動が嫌になってました😢 1年かけて頑張るって決めたはずなのに💦ダイエット初めて4カ月で諦めそうになってる💦

[@rios8381]

カッハーカッハー 4ヶ月でどのくらい効果は出ましたか？

[@user-rl8zi5gs8k]

私はもうすぐ３ヶ月☆一緒に続けましょう〜〜♪

[@なぬなぬ-e5z]

私も三ヶ月目に停滞期に入って諦めてしまって7キロ痩せたのに3キロ戻りました、 後悔してます、また振り出しに戻っています。 どうか諦めないで！！私と同じようになる

[@botamochi0141]

KAORI s マイナス5.3キロです！

[@botamochi0141]

玉置たまちゃん はい😊 頑張って続けます✊🏻

[@桜椿]

キツすぎるトレーニングでもなく、全部出来るメニューで頑張れました！

[@nehudreams]

Hey! I am an Indian teen. and I love your videos, oh and boy they work like crazy! Love y'all! 안녕♥️

[@thehaha102]

Hey how have they worked for you?

[@Msnoname]

Me too!!😁...their leg workouts really works because it's more of stretches ..it really helped to tone my bulky legs💖

[@عععععع-د3ش]

@@Msnoname which ones?

[@Msnoname]

@@عععععع-د3ش kzbin.info/www/bejne/nqGtpWRsh9Sdp80 I did this one and it helped me reduce my inner thigh.

[@عععععع-د3ش]

@@Msnoname Thanks, did you incorporate any diet?

[@sayamatch725]

これは隙間時間にできて本当にいいです‼️ 朝家事の合間に、子どもがお昼寝中に、夜寝る前になど、空き時間ができるとやってます✨ キツすぎなくて始めやすいし、でもしっかりお腹回りに効いて筋肉痛です💦 毎日頑張ります～‼️

[@iubireainvaluietotul3463]

I did those exercises for 2 days. I realised that I feel a deep state of relaxation of my body, much more that I felt when I practice yoga. I was amased. Sorry for my english. I am from ROMÂNIA. I love you. THANK YOU. You are amazing!! 🙏🙏❤❤👍🌈👏👏👏

[@tamuniachkhapelia9068]

Lalita Sundari so how it’s going now?

[@dayanam9129]

engleza ta este bine. totuși am observat că ai un nume indian?

[@iubireainvaluietotul3463]

@@tamuniachkhapelia9068 very very well... 👍👍👍❤❤❤

[@iubireainvaluietotul3463]

@@dayanam9129 da, asa este.. Imi place MULT...si rezonez cu el..

[@Pandora_TikTok]

Обожаю ваши упражнения. Самые лучшие и весёлые комплексы

[@vitamorz]

Какой у Вас результат тренировок? Буду благодарна Вам,если ответите.

[@samanm5007]

I have been doing their experience for a month now I feel refreshed and my body feels tighter not much of a difference as its only a month loss a inch highly highly recommend these experiences compile couple of them and do for an hour or 45 min u will surely feel great ...

[@けいこ-b9y]

215日目 コレはだらけた朝でも毎日できる導入でありがたい！優しい前半に後押しされますが、後半ぐいぐい効いてきます！

[@にひ-t2r]

どれくらいで効いてきましたか？

[@eulasaavedrajocson1808]

thank u for this wonderful exercise..and for the English translation and for the timer😊😘💋

[@iqrashuja6747]

Huuu sister it's to to hard for doing 😭😭 but I'll try my best for loosing weight 🤗🤗

[@022-q3p]

この2人の動画すごく好き

[@bpmaomao]

Tatsuyaさんとnatsukiさんとのコラボ最強です！他のエクササイズでもそうですが、二人のコンビがとてもいいです。コメントや話し方、二人の動きを見ているのもとても参考になります。これからもよろしくお願いします。

[@irinaryabenko6325]

Спасибо за упражнения! Вы такие лёгкие и позитивные! Благо Дарю!

[@РиРи-ь7ш]

Привет. Результат есть? Пожалуйста скажите

[@ようこさん-q9o]

アプリ２ヶ月と２２日目 心地よくトレーニング出来ました

[@アニヲタ秋桜]

飛んだり跳ねたりするのが少ないので続けられそうです！ツイストがウエストにきく～⤴️⤴️飽きやすいので、一週間でいろんなの組み合わせてやってます。冬でも滝汗は滝汗かきますよねー。

[@SEA1020]

最低でも１日１動画を継続して３週間目です。 年末でクリパや忘年会で食生活が荒れていて体重が減りません。 でも体脂肪は30.8%→29.3%(1.5%減)しています！

[@メグメグ-q9g]

お腹やばいほど出てきたので参考にます

[@rina0350]

They excercise : *while talking* Me excercise : making many weird sound and found out that I become more weird.. AHHAHAHA

[@Sayori98]

same, I´m always grunting and it´s so easy to hear my heavy breathing haha

[@rina0350]

@@Sayori98 hahaha true 😝😝😝

[@oceanaoushn8803]

Saved at last, @Muscle Watching. It took me four months at gym to lose 15 kgs, then I continued with maintaining my shape and then..... lockdown "thanks" to Corona :/ And then I remembered your channel ❤️

[@عععععع-د3ش]

Did it help?

[@heechulheechul3885]

これ、コロナ休業中にやってみようかな。 なんか見ててやってみたいと思えた。 他の腹筋動画は途中で無理！！！って思ってみるのやめるけど、やってみます。

[@okdm1660]

ネクストが載るから分かりやすい！！やってみようかな、、、綺麗なくびれ欲しいわ。

[@こに-k1m]

キツ過ぎず残り何セットなのかわかるから頑張れる！ お疲れ様でした！って画面見たら達成感！ これと他に種類を続けて3日目！ 頑張るぞーーー！

[@jovyhowe4709]

Wow

[@RainRain-he5zv]

I will try this!!! Thank you for this video! 😁

[@ТатьянаЖур-ю1т]

Увидела ваш канал.Теперь смотрю и пытаюсь повторить,эффективно несложно и весело.Спасибо!

[@mizunone8288]

Ну как? Помогло?

[@光國のママ]

今日から、4月😊 そして、私には今日が記念の日‼️😤 なので、始めるにはちょうどいいんです😆 アラフィフですが、少しでもお腹を凹ませる為と、こんなときなので、免疫力上げるために始めます‼️😤

[@user-vj2yc6di3l]

3.28 ✔️ 3.29 ✔️ 3.30 ✔️ 3.31 ✔️ 4.1 ✔️ 4.2 ✔️ 4.3 ✔️ 4.4 ✔️ 4.5 ✔️ 4.6 ✔️ 4.7 ✔️ 4.8 ✔️

[@sakujuo2052]

久々にするとキツくなってました。病気で２週間くらい静養してました。毎日やってた時は、筋トレの中でも楽にできるやつだったのに。継続は力なり。またやり続けます。

[@梅梅-p1k]

自分用メモ 1/24 1/25 1/26 1/27 1/28 1/29 1/30 1/31 2/1 2/2 2/3 2/4 2/5 2/6 2/7 2/9 2/10 2/11 2/12 2/13 2/14

[@simsimaorange3655]

Could you please write the titles in english to understand I'm following you from Morocco thanks a lot

[@온새미로-c6q]

알수없는 알고리즘이 일본어영상까지 흘러들어오게 함 ㅋㅋㅋㅋ 열심히 따라해볼게요 4/7✅ 4/8✅ 솔직히 첫날에 할때 별로 힘들다고 생각 안했는데 자고 일어나니 근육통 개오짐 4/9✅ 옆구리 근육통 오짐 ㅠㅠ 3번동작도 땡긴다 4/10✅ 4/11✅ 힘들긴한데 할만해짐 ㅋㅋ 중간에 안쉬고쭉달림 4/12✅ 4/13✅ 4/14✅ 4/15✅ 4/16❌ 4/17✅

[@jojo99999]

효과 좋아요??

[@온새미로-c6q]

@@jojo99999 며칠 안하고 있긴 한데요 딱히 눈에 보이는건 없는거같아요 운동강도도 낮고 그냥 그정도 느낌이에요 ㅋㅋㅋㅋㅋ 근데 갠적으로는 꾸준히 하기 좋고 맘에 들어서 10일정도 하긴했는데

[@ミニーちゃん-w6r]

気持ちいいので、毎日のようにやってます！ 8.が1番キツ〜い💦

[@ダイエット中-h5h]

1/9 ✘ 時間なくて断念 1/10 1/11 1/12 1/13 1/14 1/15 1/16 1/17 1/18 1/19 1/20 1/21 1/22 1/23 1/24 1/25 1/26 1/27 1/28 1/29 1/30 1/31

[@lovvesickrose5593]

im going to add this to my playlist! and workout hard

[@reginak8617]

You are great, guys!!! Thank you for your short intresting videos, timer and English translator

[@تاجالمتقين]

ماشاء الله ليسوا مسلمين ومستورين في اللباس ....يتشجع الواحد ✌

[@Kundalin13]

Супер,самые классные упражнения,и эффект тоже,молодцы ведущие!!!😘люблю и смотрю ваш канал,я с вами.

[@svetaskorodinsky3800]

Скажите пожалуйста, вы давно с ними занимаетесь? Упражнения на самом деле эффективны?

[@svetarepka3875]

И мне нравится сегодня 3 день занятий посмотрим что будет

[@ЛарисаКартавых-у1н]

Наконец то я нашла русских! Скажите, упражнение правда помогают?

[@svetarepka3875]

Надо хотя бы месяц что бы посмотреть

[@ЛарисаКартавых-у1н]

@@svetarepka3875 Ну вот решила попробовать, да не знаю.

[@鈴合田-d5o]

コロナで学校休みだし 1ヶ月 これひたすらしよ ^^

[@leviackerman5870]

I literally sweat more doing these than any other HIIT workout

[@collieist]

feel the same~let's workout!

[@GreenTeaBiss]

how was the results?

[@shanghairen3048]

What HIIT work out did you do????!!!! This is definitely not as hard as other HIIT work outs...not even close. Try Pamela or Lilly. If those r too hard for u, try Emi Wong or Coffee.

[@Msnoname]

Heyy armyy💜💜

[@BoszoliChan]

Maybe the other HIITs you tried were too hard and maybe you didn't do them correctly, therefore you didn't feel the effect.

[@プティパ-r8n]

2ヵ月朝と夜毎日続けて、ウエスト64から57センチになりました！

[@bakianchan]

笑

[@ポン太郎-o8i]

太ももに隙間を作るのとこれを続けてたら効果出てきたのと、前後開脚ができるようになりました!!

[@けいこ-b9y]

あまりつらくないけど、しっかりお腹周りに効いている感じが効果ありそう！ またやりたいと思えてがんばれます！ 226日目

[@e.h5863]

高稲さんなつきさんありがとうーー🙌 はじめてサイドプランクできたっ‼️ 膝を折るフォームでもしっかり脇腹に効いてるの分かったし、嬉しかった😆

[@itikamaharana3161]

Very effective exercise 😊.. Love from India 🇮🇳

[@MuscleWatching]

Thank you from India!

[@licecotomihsik]

出勤前にやりました！ 腹筋にききますね！

[@licecotomihsik]

またやりました！ 前回のときは2日間くらいお腹に筋肉痛があったので、今回もそれが楽しみです

[@rumeysakad7967]

Bu egzersizi yapınca rahatlamış hissediyorum. 2. Kez yaptım

[@ゆーばりメロン]

１歳と２歳の子供に邪魔されながらやってるので、完璧にはできない毎日ですが、頑張ります😂💦

[@malamaurer4043]

Excellent warm up exercises! Thank you!

[@vedasamys3755]

Is it a warm up?

[@rise8984]

脚と連動させてこっちもやってみます！無理そうなら脚だけ頑張ります☺

[@中野歩-t3t]

パンR はふ

[@larisakondr5995]

Я уже с вами сегодня тренировалась,очень понравилось ,потела !красота!СПАСИБО!❤🥰

[@田中優花-j5q]

1週間チャレンジ！ 自分に甘くならないように！ 3月12日～3月19日

[@estelacarrizo5190]

Lo voy a probar por una semana...Me da la impresión de que duele bastante!💪

[@missmerrycat4963]

¿Te funcionó?

[@メリリー-n7l]

サイドプランクが全く出来ないのでいつも飛ばしていたんですが。このやり方だと出来ました😄ありがとうございます。

[@midoribugackt]

Nice one! Thank you!

[@梅雨-m8l]

皆さん頑張っているので自分も！！ 【1週間チャレンジ🌷2/16(日)〜2/22(土)】 2/16◉ 2/17◉ 2/18◉ 2/19 2/20 2/21 2/22

[@ALEloves80s]

Great video 😊 saludos desde México 🇲🇽🤗🤗

[@綠度母]

The psychics action is good, but the echo is too loud !😲😲😲

[@نظامالبدور]

Thank you very much 💖😄

[@user-rl8zi5gs8k]

楽だけど効いてる感☆ 二日間、家から出ずに過ごす日でした💦 次に新滝汗やってお風呂入りまーす♪

[@martasosa5973]

Looks great to wake up in the morning!!

[@punyaratnetkrajang7925]

Thank you for your video. 👍🏻 I do every day.

[@min-ir1uh]

ビフォーの太ももの付け根あたりが私にそっくりすぎてびっくりした

[@ぷち-y4d]

自分もそれ思ったです！！(゜ロ゜ノ)ノ アフターの方になれるようにがんばりましょーう(*ノﾟДﾟ)八(*ﾟДﾟ*)八(ﾟДﾟ*)ﾉｨｪｰｨ！

[@charlenewilliams7262]

Oh I am so happy I found you on here I love you're workouts this one is brilliant thankyou ❤👍👌👏👏👏

[@renildajessie2293]

I'm suffering from Lower back pain.please post video

[@Sm.331]

شكراً لكم 🌹🇸🇦🇸🇦🇸🇦

[@helena0925]

Gracias de Colombia!!!

[@elegala232]

Thank you both Useful exercices

[@nancymarcondes6908]

Adorei cada movimento !👏👏🇧🇷

[@bropeacinck8578]

4/21 1日目◎ 4/22 2日目◎ 4/23 3日目◎ 4/24 4日目◎ 4/25 5日目◎ 4/26 6日目◎ 4/27 7日目◎ 1週間！ 4/28 8日目◎ 4/29 9日目◎ 4/30 10日目◎ 5/1 11日目✕ 5/2 12日目✕ 5/3 5/4 5/5 5/6 5/7 5/8 5/9 5/10

[@rosaamaral5856]

Eu assisto os vídeos, fico sentada na cama , e digo a mim mesma , amanhã vou fazer, quando chega o dia 😔😔😔😔😔

[@kyo3526]

ナツキさんであってますか？ とてもお綺麗です 私はおばさんですが頑張って痩せたいです頑張ってやってみます！

[@neko6833]

アプリから！辛くない筋トレで嬉しい𓅪

[@MariaAlmeida-qp5eq]

Exercicios otimos, mui bien!!! Me gusta mucho!!!

[@sol668435]

1달 챌린지 갑니당 2.8 🙆‍♀️ 2.9 🙆‍♀️ 2.10 🙆‍♀️ 2.11 🙆‍♀️ 2.12 😭 2.13 🙆‍♀️ 2.14 😭 2.15 🙆‍♀️

[@andressatakao8199]

Thanks from Brazil

[@かえ-q1j]

ただ痩せるのではなく筋肉も大事だなと感じる今日この頃… ビフォーからアフターの体型になるまでどれくらいかかりましたか？？

[@MuscleWatching]

1年です！

[@かえ-q1j]

1年なんですね！ありがとうございます☺️☺️

[@yuki-l6f8k]

2月11日　💮 2月12日 💮 2月13日　💮 2月14日　💮 2月15日　💮 2月18日　💮

[@るん-j2j]

1週間がんばる 🌷 2/5 🎀 2/6 🎀 2/7 🎀 2/8 🎀 2/9 🙅‍♀️ 2/10 🎀 2/11🙅‍♀️ 1週間完了 🖤 2/12 🎀 2/13 🎀 2/14 🎀 2/15 2/16🎀 2/17 2/18 2週間目🖤 2/19🎀 2/20🎀 2/21 2/22 2/23 2/24 2/25🎀

[@datmary1160]

Best work out channel ever love you ♥️♥️♥️

[@aki1967]

やりましたー！自分の機嫌をとれるか、大切ですね！

[@darinacardoso47]

Muito bom o exercício mas as letras em português passa muito rápido e não entendi nada obrigado 👏👏👏👏👏

[@そよん-o4d]

ビフォーのお腹と足私にそっくり！

[@chisa6672]

目に見えてめっちゃクビレました！ 色々試してみた結果、この動画エクササイズが1番続けやすく効果がありました。 初めの数回はそこまで実感なかったですが、継続するうちに筋肉ついてきてウエスト周りに効いてる〜！って感じが出てきます！

[@平林真歩]

お腹凹みましたか？

[@なべやん-s6m]

久しぶりにマッスルウォッチングでトレーニング。スッキリしました。

[@northstar8349]

Greetings from Turkey

[@psarora2733]

Me doing workout while eating my favourite sweets

[@qdwgkihbq]

열심히 따라 해볼게요!

[@evadetorres900]

Woow me encantan sus ejercicios , me suscribo

[@ミニリュウ-f4t]

横っ腹が出てきたボクにタイムリーな動画でありがたい

[@MD-jk3ol]

仰向けに寝るやつは最初はキツイと思う。

[@ekaterinavolkova5057]

Как всегда вы на высоте