How to reshape your body by exercising 5 minutes a day with the Sakuma method, the “Marie Kondo” fitness

Many people believe that losing weight and remodeling the silhouette means spending hours in the gym and following strict diets. But with the innovative method created by personal supermodel trainer Kenichi Sakuma, you can do just that by performing 5 simple exercises that are just one minute long each. Thanks to simple healthy eating guidelines and a training routine, you can speed up your metabolism and learn to use your core muscles correctly. More than 2 million copies of The Sakuma Way book have been sold in Japan, so it’s not surprising that he is compared to organization guru Marie Kondo.

O incredible.club has thoroughly studied the Sakuma method and wants to share with you his tips and most important details. In this post will also be the basic routine exercises so that you can prove their effectiveness for yourself.

Sakuma says it’s wrong to think that the more exercises you do, the better. His method teaches how use every muscle in the body effortlessly, following a routine of 5 exercises focused on correcting the alignment of the spine, shoulders and hips. It also helps to slim the waist, strengthen the abdomen and improve breathing.

According to its creator, correct the posture it is essential to facilitate the loss of body fat. At the same time, it relieves pain in the waist, head, back, menstrual disorders and even constipation.

To accustom the body, it is necessary to carry out the daily 5 minute routine for two weeks. In the third week, a rest day should be left between sessions. Thus, good results should not take long to arrive.

You exercises are simple🇧🇷 Each posture must be maintained for 3 to 10 seconds, repeating several times until completing one minute.

Next, we’ll show you the 5 exercises that make up the Sakuma routine.

starting position: Lie on your stomach, with your hands clasped behind your neck.

Steps:

Raise your upper body, leaving your abdomen on the floor. Raise your legs without bending your knees. Keep your back curved and your legs pressed together. Then, without changing your posture, cross your ankles and push off with your feet.

Duration: repeat these two steps 3 times and hold each pose for 10 seconds.

Starting position: Lie on your stomach with your arms crossed under your chin.

Steps:

Bend your knees and cross your ankles, keeping your knees wide apart. Raise your legs, bringing your feet crossed and pulling your thighs off the floor.

Duration: hold the pose for 6 seconds and relax your body. Repeat the exercise 10 times.

Starting position: Sit on a chair or other non-soft surface and place your arms at your sides on either side of your hips, with your shoulders very straight.

Steps:

Lift one hip but without moving your shoulders. Hold the edge of the chair to keep your posture straight with your shoulders level. Raise your leg to make the exercise easier.

Duration: hold the pose for 3 seconds and switch legs. Repeat the exercise 10 times on each side.

Starting position: sit with arms crossed and feet shoulder-width apart.

Steps:

Hold your elbows with your hands, resting them on your separated knees. Raise your arms crossed, without changing the position of the torso.

Duration: Hold the pose for 6 seconds. Repeat the exercise 10 times.

starting position: squat down, with your torso forward, palms on the floor and feet together (or slightly apart, to make the exercise easier).

Steps:

Quickly stand on your toes with your arms raised and hands open. Extend your body upwards as much as possible.

Duration: repeat the exercise 10 times.

eat healthy is essential for the method to work. For Sakuma, it is very important to eat at least 3 meals a day. The gap between them should not be too long. Have breakfast in up to maximum 30 minutes after waking up🇧🇷 If more time passes, the body begins to consume energy reserved in the muscles, which end up weakening. The metabolism slows down and the tendency to gain weight increases, says the coach. Consume proteins quality products from eggs, meat and seafood. Avoid processed foods and reduce the consumption of carbohydrates and sugars. drink enough water🇧🇷 Sakuma recommends 50 milliliters per kilogram of weight per day, including coffee, tea and infusions. Dinner 4 hours before going to sleep, so the body has time to digest food well.

Do you think you could take 5 minutes a day to try this method? What did you think of the dietary guidelines proposed by Kenichi Sakuma? Tell us in the comments!