Many believe that to lose weight and tone the body you need to spend many hours in the gym and follow strict diets. However, although both physical activity and proper nutrition are essential for losing weight, there are exercises that can optimize results.
This is the case of the Sakuma method , which takes its name from the personal trainer who created it, and which promises to improve posture and make us lose weight by dedicating a few minutes a day to specific exercises.
Below we explain how to put the Sakuma method into practice , from carrying out the exercise to the habits to adopt to improve the results.
The Sakuma method teaches you to use all the muscles of the body without making much effort , following a routine of five workouts focused on correcting posture and alignment of the back, shoulders and hips. It also helps slim the waistline, strengthening the abdomen and improving breathing.
According to the personal trainer who created the method, correcting your posture is essential to facilitate the loss of body fat . To get your body used to it you need to do the routine five minutes a day for two weeks. After the third week, you need to leave a day of rest between sessions.
Improve your posture and tone your body with these exercises that take only 5 minutes a day
1. Slimming your abdomen, buttocks and back
Lie on your stomach, with your hands clasped behind your neck. He lifts his upper body, leaving his abdomen on the ground, then raises his legs, without bending his knees. Keep your back curved and your legs together.
Then, without changing your position, cross your ankles and push out with your feet. Repeat the exercise three times, holding the position for 10 seconds.
2. Tone your thighs, buttocks and pelvis
We start from the same position as the previous exercise: lying on your stomach, but this time with your arms crossed under your chin.
Bend your knees and cross your ankles, separating your knees well. She lifts her legs, bringing her crossed feet up and lifting her thighs off the floor.
Hold the position for 6 seconds, then relax your body. Repeat the exercise 10 times.
3. Slim your waist and straighten your shoulders
Sit in a chair, with your arms at your sides and your back straight. Lift one side of your hip, but without moving your shoulders. Grab the edge of the chair to maintain correct posture. Raise one leg to make the exercise easier.
Hold the position for three seconds, then switch sides. Repeat the exercise 10 times for each side.
4. Tone your torso
Sit on a chair, cross your arms and separate your feet slightly. She grabs her elbows with her hands, resting them on her knees. Raise your crossed arms, without moving your torso.
Hold the position for 6 seconds and repeat the exercise 10 times.
5. Balance the body
Squat on the ground, with your torso forward and your palms resting on the floor. Stand on your toes, with your arms straight up and your hands open.
Stretch your body upwards as much as possible. Repeat the exercise 10 times.
