December 31 days program
Release date: November 2020

December 31 days program

Equipment: Fitness Mat

10 min

Per day

31 Days


December 31 days program

Online Calendar


10 min
[7日間チャレンジ] 脚を細くする1日1回10分ストレッチ!コメント欄に毎日報告してね![11/8~14] Leg exercise for slim thigh


10 min
[7日間チャレンジ] 全身を細く引き締める!毎日コメント欄に報告してね![11/15~21] Full body workout for toned body


9 min
[7日間チャレンジ] 横腹+腰肉を落とすヨガ!(体硬くても大丈夫!) Muffin top yoga in 7 days! (Even stiff body)


10 min
[-25kgと-14kg] はるなとなつきの減量筋トレ! Lunge workout for lose weight


10 min
[顔トレ] 二重あごのたるみが消えて美しい小顔へ![Face workout] Burn chin & jawline fat! Get a beautiful small face!


10 min
[脚やせ] 熊田曜子さんとNiziUなわとびダンス!太ももやせしたい子持ちのママ必見!


10 min
【10分】ストレッチで太もも-3cm!華奢な太ももはストレッチで作る! | マッスルウォッチング


10 min
【10分】ガチガチ専用!全身を気持ち良くする寝たまま楽やせストレッチ! | Muscle Watching


10 min

DAY 10

10 min
【10分】30日スキニー脚やせダイエットチャレンジストレッチ編! | Muscle Watching

DAY 11

10 min

DAY 12

10 min

DAY 13

10 min

DAY 14

10 min
【1週間で痩せる】DAY5:ストレッチ10分で必ず痩せる! Runtastic Results

DAY 15

10 min

DAY 16

10 min

DAY 17

10 min
【10分】世界一痩せるスクワット! | Muscle Watching

DAY 18

10 min
【10分】華奢やせ美姿勢ストレッチ!腰痛ヘルニア予防に効果的! | Muscle Watching × ナナカラット

DAY 19

11 min
【10分】くびれる足パタ寝たまま楽やせストレッチ!静かにおへそ周りの脂肪を落とす! | Muscle Watching × miu81_

DAY 20

10 min
【10分】パンチで脂肪を1kg落とす!全身の脂肪燃焼有酸素運動! | Muscle Watching

DAY 21

11 min

DAY 22

10 min
【10分】激やせパンチ有酸素運動 | Muscle Watching

DAY 23

10 min
【1週間で痩せる】DAY4:有酸素運動10分で必ず痩せる! Runtastic Results

DAY 24

10 min

DAY 25

10 min

DAY 26

10 min

DAY 27

10 min
【10分】骨盤締めダイエット!毎日10分で寝たまま華奢やせ!(女性限定無料ボディメイクコース実践編#2) | Muscle Watching

DAY 28

11 min

DAY 29

11 min
【10分】簡単!楽なのに世界一痩せるストレッチ | Muscle Watching × AIG損保

DAY 30

10 min
【10分】足パカダイエット!毎日10分で寝たまま楽やせ!#1 | Muscle Watching

DAY 31

10 min


1. Should I rest if I have muscle pain?

-If you have heavy muscle pain, you should take a rest. But, you can workout if you have light muscle pain. With or without muscle pain, you can do cardio exercise and stretching.
Check this video.

2. How long can I lose weight?

-Many successful people have been exercising for a year. If you have been exercising for a year, you will not gain weight again. Many failing people lose weight temporarily in a short period, but when they stop exercising, they gain weight again. You should workout for a year.
Check this video.

3.Should I workout everyday?

-Of course you can rest. However, there are many stretching videos that can be done in 5 minutes a day. Feel free to exercise.
Check 5 minutes playlist.

4. How many minutes should I workout a day?

-5 minutes or 10 minutes is enough. Of course you can exercise longer than that. It's important to continue doing, there is no need to force it for a long time.

5. Why can I lose weight by easy and short exercise?

-There is a big difference between not doing a little exercise and doing a little exercise. In many cases, a little exercise can help you lose weight. It does not matter if you do hard and long exercises. But it is not necessary.

Muscle Watching Results

Diet tips