When it comes to burning belly fat, studies show that diet and exercise together are essential components. Furthermore, Japanese exercises, such as those derived from traditional martial arts and fitness practices target abdominal muscles and fat and can help shed excess weight. Moreover, in addition to targeting belly fat, these Japanese exercises also boost flexibility, endurance, and mental well-being. For this reason, we checked with leading health and fitness experts to learn about these Japanese exercises and how to reduce belly fat by incorporating them into your routine.
How to reduce belly fat: 5 Japanese exercises to burn belly fat faster
1. Nembutsu Undo
Nembutsu undo is a slow and gentle Japanese exercise that combines controlled breathing with mindful movement.
“Nembutsu undo is often described as meditation in motion because of its calming and meditative qualities. The exercise involves twisting your torso from side to side, which can help to tone the oblique muscles that are responsible for twisting and bending the trunk. Toning your core muscles can help to give your stomach a flatter appearance. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly twist your torso to the right side and then to the left side, using your core muscles to control the movement. Repeat this exercise for 10 to 15 repetitions,” mentions Prateek Kumar, fitness expert, nutritionist, and founder of FitCru.
2. Kendo
Kendo is a traditional Japanese martial art centred around the use of bamboo swords in sparring. It is physically demanding and can provide a full-body workout, including the core muscles.
“Engaging in Kendo training can help you build muscle, increase your metabolism, and contribute to fat loss. Remember that spot reduction (losing fat from a specific area) is not scientifically supported, so it is essential to incorporate an exercise routine that includes cardiovascular workouts, strength training, and flexibility exercises, along with a well-balanced diet and overall calorie control. Additionally, consult a fitness expert or healthcare professional before starting a new exercise routine, especially if you have any underlying health conditions,” says Jashan Vij, health and fat loss coach.
3. Deep Diaphragmatic Breathing
Japanese people practise a variety of martial arts. Across all martial arts, proper breathing techniques are crucial for timing and control.
“The Deep Diaphragmatic breathing exercise engages the core muscles, improves posture, increases lung capacity, and is one of the best exercises for toning your abs and burning belly fat. To perform this exercise, lie flat on the floor and observe your chest and stomach rise and fall as you breathe. Try breathing deeper with each breath. You can do this any time of the day, but just not after a meal. Increase the total amount of time and number of breaths as you get better,” adds Nyela Kapadia, fitness expert, WWN founder, and IFML co-founder.
4. Taiso
Taiso, a Japanese term for gymnastics or calisthenics, has several benefits and is widely known as one of the best workouts to lose belly fat and promote overall well-being.
