We no longer count the slimming methods that promise miracles. But this one, from Japan, intrigued by its simplicity. The Sakuma method, designed to rebalance the muscles of the body and revive metabolism, rests on five movements to repeat every daywithout equipment, without gym. A minimalist program, designed to be effective … provided you execute each posture. Here is, step by step, the key exercises of this routine.
How is the Sakuma method on a daily basis?
The routine is done without equipmenton a carpet or on the ground. It is recommended to wear flexible clothes, preferably barefoot. Each movement focuses on a specific area (pool, hips, back, etc.) and can be made alone, at home, at the start or end of the day.
The principle is not to sweat, but to voluntarily contract stabilizing muscles By holding a well -aligned posture, with controlled gestures. Breathing also plays an important role: fluid, without blocking.
The 5 exercises in the SAKUMA detailed step by step
Here are the five main movements to repeat every day. They can be chained in this order, each for about a minute:
Exercise 1: Contraction of the legs in the elongated position
Lying on the back, stretched legs, cross an ankle on the other and tighten them against the other as loud as possible. The arms are stretched above the head. Hold 6 seconds, release 2 seconds. Repeat for a minute.
Exercise 2: Crossed sheathing in a sitting position
Sitting stretched legs, cross your arms in front of the chest and light your legs lightly without bending your knees. Contract the abs and hold 6 seconds. Rest. Repeat for a minute.
Exercise 3: Back extension with raised arms
Lying on the stomach, raising your arms and legs simultaneously, as for a “superman”. Keep your eyes to the ground. Contract the glutes, hold 6 seconds, release. Repeat for a minute.
Exercise 4: Rotation of legs for hips
Lying on your back, folded legs, flat feet, place a cushion between the knees. Tighten it strongly by making slow rotation to the outside. Make a continuous series for a minute.
Exercise 5: Standing posture in torsion
Standing, hands on the hips, mount a 90 ° knee, then slowly rot the bust in the opposite direction. Hold the balance for a few seconds. Alternate the sides for a minute.
Advice to progress without being discouraged
To feel the effects, regularity is essential. It is recommended to hold the program daily for the first 15 daysthen to space out with three sessions per week.
The essential is not performance, but precision : It is better to keep the postures correctly than to chain rehearsals. Doing it in front of an ice cream can help check the alignment of the back, pelvis and shoulders.
Over time, these movements become automatic and can even integrate into other routines: mild heating, morning stretches or active telework.
FAQ – Sakuma method, user manual
1. Do I have to do the 5 exercises every day?
Yes, at the beginning. The ideal is to practice them daily for two weeks to anchor the right gestures, then continue 2 to 3 times a week.
2. How long should you devote to each movement?
About a minute per exercise is enough. This makes the method easy to insert into a morning routine or after work.
3. Is it normal to feel aches?
Yes, especially in terms of abs, lumbar or glutes. This indicates that the postural muscles are working in depth.
4. Can we adapt the postures if we have pain or reduced mobility?
Yes. It is possible to reduce the amplitude of the movements or to make them on a chair for more comfort.
5. What signs show that the method works?
Better stability, a more straight posture, less tensions in the back and a feeling of general tone are often the first visible results.
