Looking for a quick fat burn without complicated gear or long workouts? Enter the Sakuma method, a simple sequence devised by Japanese coach Kenichi Sakuma that promises to ignite your basal metabolism in just five minutes a day. By targeting areas we often neglect, this routine gives your body a swift metabolism boost, helping you torch calories even when you’re at rest.
For the torso and thighs
I first tried this move on a busy Monday morning when I only had time between breakfast and the school run. Lie face down, hands gently cradling your neck and ankles together. Lift your hips off the floor, then lower them with control for ten seconds straight. Swap to crossing one ankle over the other and repeat. This position engages your chest, lower back and outer thighs in one go. According to Harvard Medical School, engaging multiple muscle groups at once can raise your resting energy expenditure by up to 10%.
For the lower back
Ever found yourself slumping at your desk by mid-afternoon? Give this seated lift a go. Sit on the edge of a sturdy chair with your back perfectly straight. Gently lift one hip off the seat, tighten your glutes, then lower it back down. Alternate sides, completing ten lifts each. The American Council on Exercise highlights that brief isometric holds like this can improve posture and strengthen spinal muscles without any equipment.
For the glutes
This one’s perfect while catching up on your favourite series. Lie flat, face down, arms crossed under your forehead. Squeeze your glutes and lift both legs six inches off the ground, holding for six seconds before lowering. Aim for ten reps. Simple as it sounds, you’ll feel the burn in your posterior chain—and perhaps in your binge-watch discipline too.
For the lower abdomen
Here’s a balance challenge you can sneak into your morning routine. From a kneeling position, extend one leg behind you and raise the opposite arm overhead. Lean forward, stretching towards your front knee, and hold for a few seconds before switching sides. This move locks in on the lower abs and obliques, areas notoriously stubborn to tone.
With all four exercises done back-to-back, you’ll clock in at around five minutes. No fancy kit, no gym membership—just your own body and a dash of focus. To maximise results, aim to perform this 5-minute trick daily and pair it with balanced meals and plenty of water. Before you know it, those underused muscles will be your new secret weapon against excess fat.
Similar Posts:
- 12 killer exercises to finally get rid of stubborn belly fat
- 8 no-equipment home exercises to help you slim down
- 5 express no-equipment exercises to tone up at home
- 5 morning habits to kickstart weight loss as soon as you wake up
- 12% incline for 30 minutes: why experts swear by the 12-5-30 treadmill method
Theo is a dynamic fitness coach who brings energy, realism, and flavor to healthy living. His content is about strong bodies, positive minds, and meals that fuel both.