Following the overwhelming success of 'The Sakuma Method', an innovative exercise program to lose weight and tone the body, its author, the personal trainer of models and celebrities, Kenichi Sakuma, has published the book 'Sakuma Full Body: the Japanese secret to tone up the stubborn areas of your body in a month. The manual addresses, for example, how to reduce belly fat and achieve a slim waist.

So that you can achieve this, we offer you a series of postures proposed by Sakuma that will help you stretch your torso muscles, since the more contracted it is, the more voluminous the waist will be.

Do these exercises every day for four minutes and you can get the figure you want in just one month.

EXERCISE 1

First, do a preparation exercise: relax your muscles and stretch your waist. Preparing your muscles will help you perform better in exercises 2 and 4. Lie on your back and place your hands under your head.

Step 1: Bring your knees up and bend them at a 90-degree angle. Stretch your toes up and keep your knee in this position.

Step 2: Drop your elevated leg. Keep your shoulders and arms flat on the floor and bend your leg toward your inner thigh. Hold the position for three seconds. Don't try to touch the ground with your leg from the beginning. Lower it little by little.

The key to doing the above exercise is to keep your shoulders or arms off the ground.

EXERCISE 2

When the hip and shoulder joints are stiff, the torso muscles cannot be stretched and the waist cannot be straightened. With this exercise, you will increase the range of motion of the joints while stretching the torso. Lie on your back and extend your arms to the sides. Bring your legs together and bend your knees.

Step 1: Bend your elbows at a 90-degree angle and place your hands on the floor.

Step 2: Without separating your legs, drop them to the left. Lower your left hand and touch the ground with your palm. Hold on for three seconds.

Step 3: Repeat this exercise from the right side of the body. Remember to keep your shoulders flat on the ground. Spread your knees if that's easier for you.

Repeat steps two and three ten times.

EXERCISE 3

Use strength while keeping your torso stretched so your muscles work. Move your hips forward while you push your glutes. In this way, you will strengthen several muscles at the same time and reduce the volume of the waist.

Step 1: Begin by kneeling down and crossing your arms over your chest using your glutes. Bend your ankles. Don't raise your arms too high. If you do, your hips will rotate more than necessary and take an excessive load. If your knees hurt, place a towel on the floor.

Step 2: Turn your torso and touch the foot on the opposite side with your hand. Keep your torso twisted for three seconds. Look back to turn face. Keep your right arm in pose 1.

Repeat the exercise five times. And do it to the other side as well. Work on your glutes. If you don't, you won't stretch your torso enough, and you'll also put weight on your knees.

EXERCISE 4

This exercise not only serves to stretch the muscles upwards, but also diagonally. The muscles of the torso work in an integral way and thus we slim the waist. Stand next to a wall and rest your right hand on it.

Step 1: Raise your left arm and clench your fist. Raise it to form a v with the right.

Step 2: Bring your right knee to your left elbow, just in front of your navel, and hold for three seconds. You don't need to keep your back straight. If you find it very difficult, you can bend both the arm resting on the wall and the knee of the leg that supports the body. Repeat the exercise 10 times and do it to the other side.

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