Belly fat — a common concern for many — can often be stubborn to get rid of. But what if we told you that you can tackle it with a unique twist? Japan, known for its rich ancient practices and tradition, also boasts an array of effective exercises that can help you lose those extra inches around your midsection. We introduce you to six Japanese exercises that not only target your belly fat but also contribute to overall fitness and well-being. Incorporate these into your routine for a slimmer, healthier you:
Also read: 7 best quad exercises for sculpted leg muscles
1. Sumo Squats
Mirroring the pre-match posturing of Japanese professional wrestlers, these body-sculpting moves work on your inner thighs, tummy, glutes, and hamstrings.
- Begin with your feet wider than shoulder-width apart and toes pointing slightly outward.
- Keeping your back straight and chest up, lower yourself into a deep squat.
- Push through your heels to return to the starting position.
- Repeat for 3 sets of 15 reps.
2. Tenugui Taido (Towel Swings)
One of the most effective and easy-to-perform Japanese exercises, towel swings help in reducing belly fat from the stomach's midsection. This ideal exercise targets your belly fat and strengthens your core muscles.
- Stand with your feet shoulder-width apart.
- Hold a small towel with both hands in front of you, arms extended.
- Swing the towel from side to side while engaging your core.
- Perform this exercise for 2 minutes, gradually increasing the time as your endurance improves.
3. Lunges Toe Touch
Adding lunges with a toe touch to your Japanese exercise routine provides an extra challenge for your core and lower body, helping you burn even more calories and target that stubborn belly fat effectively.
- Stand with your feet hip-width apart.
- Take a step forward with your right foot into a lunge position.
- As you lower your body into the lunge, simultaneously bend at the waist and reach your right hand down to touch your left toes.
- Push off your right foot to return to the standing position.
- Alternate legs, stepping forward with your left foot and touching your right toes with your left hand.
- Perform 3 sets of 12 lunges (6 per leg).
Taiso is a traditional calisthenics routine practised for nearly 100 years in Japan. Taiso workouts are designed to engage the entire body through a series of rhythmic and dynamic movements, combining stretching, strength training and aerobic exercises, over a soothing background music.
- Start with light jogging in place for 5 minutes to warm up.
- Perform a series of stretches, including toe touches, arm circles, and leg swings.
- Finish with 10 minutes of jogging or brisk walking.
This is a great exercise to build strength through your abdominals as well as spinal mobilisation.
- Lie flat on your back with your arms extended overhead and legs straight.
- Inhale deep and roll up, engaging your core muscles and trying to touch your toes.
- Slowly lower yourself back to the starting position, extending your spine from the pelvis up through your lower back, neck, and head until you are sitting on your sit bones.
- Exhale as you retreat to your original position.
- Do 3 sets of 10 roll-ups.
The seated oblique twist performed with a medicine ball is an effective exercise for strengthening the abdominal muscles. It also strengthens your back and arm muscles.
- Sit on the floor with your knees bent and feet flat.
- Hold a medicine ball or any weight with both hands in front of you.
- Lean back slightly while keeping your back straight.
- Twist your torso to the right, bringing the ball towards your right hip.
- Return to the center and then twist to the left.
- Continue alternating sides for 3 sets of 20 twists.
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