Kenichi Sakuma, the brains behind the Sakuma method, sheds light on a lesser-known secret to weight loss—it’s all about posture. Forget what you’ve heard; this technique isn’t about your body shape but how you use it. According to Sakuma, we often neglect muscles in the abdomen and torso, which are crucial for effective workouts.
Sakuma Method: Transform Your Body in Just 5 Minutes a Day
Sakuma designed a simple yet potent regimen requiring just five minutes a day. This program spans several weeks, with daily sessions recommended for the first 15 days. After the third week, you can kick back a bit and switch to every other day. The beauty of the Sakuma method? It’s equally effective for both men and women.
Core Exercises To Get Started
Ready to dive in? Here are some core exercises to get you acquainted with the Sakuma method:
Work Those Lumbar Muscles
Perch yourself on the edge of a chair with your back straight. Lift one hip while keeping your glutes tight. Try to nail 10 reps of this 3-second move on each side.
Tone Your Buttocks
Lie flat on your stomach. Place your hands under your chin with your arms crossed. Similarly, cross your legs and lift them off the ground, holding for six seconds. Butt should remain contracted. Do this 10 times.
Sculpt Your Thighs and Torso
Lay stomach down with hands behind your neck. Squeeze your ankles together and contract your glutes. Hold the pose for 10 seconds. Without relaxing, cross your legs and hold for another 10. Alternate these moves for a whole minute.
Strengthen That Lower Abdomen
1. Sit on a chair, grab your elbows, lift your arms to shoulder height, then place them behind your head. Contract your abdomen and lean to one side. Hold for 3 seconds, then switch sides. Repeat five times each side.
2. Stay seated, lean forward and place your hands by your calves. Straighten your shoulders and knees, then stretch your arms overhead. Lower yourself back down. Do this ten times.
3. Kneel and extend one leg back. Lift the opposite arm and lean your body toward the front leg, holding the position for a few seconds before switching sides.
4. Stand with arms crossed, raise them to shoulder height. Spread feet shoulder-width and bend knees slightly. Lean forward, getting your torso to 90 degrees. Do this ten times, holding each rep for 3 seconds.
This article first appeared on grazia.fr – Author: Dallo Dramé
