Japanese gymnastics for weight loss with a roller: the Fukutsuji method

Theoretical justification of the method

Japanese scientist Fukutsuji devoted more than 10 years to research and experiments on this topic. The result was issued in the form of a book with a huge circulation and lightning-fast sales speed. In total, about 6 million copies were released, half of which were sold out by Japanese compatriots, the rest by residents of Asia. And absolutely everyone, after reading and applying the technique on themselves, performing a Japanese back exercise with a towel roller, was convinced that it worked.

What is the essence of the technique?

Fukutsuji, having carried out a huge number of experiments, came to the unequivocal conclusion that the entire fault of a wide waist lies in the incorrect placement of the hypochondrium and pelvic bones. And to correct mistakes, you just need to return the bones to their original position, intended by nature.

In this way, we will gradually get closer to the ideal figure: narrow waist, straightened shoulders, good breast shape, correct posture and tall height.

To get all these results, you need to lie on a rolled up towel for five minutes every day. The essence is to stretch the body in the hypochondrium.

The effect produced by the exercise depends on the location of the towel roll:

• For a firmer chest, place the device directly under it.
• For a narrow waist - in the area where the ribs originate.

“Stretching is great. But what about fat? - you ask. The fact is that this method helps the body produce as little white fat as possible and as much brown fat as possible. What are the differences? White fat cells, surrounded by cytoplasm, are huge and clumsy, very difficult to oxidize.

Brown ones are small in size and contain a large number of mitochondria for their high-quality oxidation and thus for better processing into energy. They contain more connections with the capillaries of the body, thereby providing themselves with the oxygen necessary for high-quality fat burning. Thus, white fat cells are deposited and accumulate in the body, and brown fat cells regularly leave it.

For a better understanding, we recommend watching the video:

What is the method based on?

The Japanese technique with a miracle roller appeared many years ago, and the inventor devoted more than ten years of his life to experiments with the back.

Japanese gymnastics for the spine, treatment of osteochondrosis and weight loss were described in the book by Dr. Fukutsuji, which sold more than five million copies .

All Asians practice Chinese exercises with lying on a bolster, which is why they remain healthy until they are 80 years old.

As the doctor established, excess weight and a wide waist appear in us due to the incorrect position of the ribs and pelvic bones. Therefore, to lose weight and treat the spine, you need to return the bones to their correct anatomical position.

By performing Chinese exercises for losing weight, the spine and lower back, you can achieve the following results:

• Thin waist;
• Smooth shoulders;
• Firm breasts;
• Beautiful back;
• High growth;
• Restoring the position of the spinal discs.

Recommended viewing:

To lose weight and treat osteochondrosis and back pathologies, you just need to lie on a rolled towel according to the Japanese method for five to seven minutes. Since the essence of Japanese exercises is stretching the hypochondrium and pelvic bones.

Fukutsuji method - lying down slimmer exercise.

1.Roll a large towel tightly and tie it with a rope. The diameter of the roller will depend on your fullness.

2. Prepare a place to perform this exercise. This could be a hard couch or the floor covered with a rug or blanket.

3.Measure your waist circumference and height.

4.Sit on a hard surface and place the prepared roller behind you.

5.Lie down so that the cushion is directly under your navel. Spread your feet and touch your big toes together.

6. Stretch your arms up and place your palms down above your head so that your little fingers touch.

This is all! Now you need to lie in this position for just five minutes! If you think this is easy to do, you are deeply mistaken. During this time, the muscles stretch, and the bones gradually begin to take the correct position. And this process can be painful. Not everyone can withstand the specified time the first time. Therefore, if it is difficult for you to lie down for five minutes, then the duration of the exercise can be increased gradually, starting the session with one or two minutes.

After completing the exercise, you need to carefully stand up and measure your waist and height again. Your waist may immediately decrease by several centimeters, and your height may increase by up to one centimeter. Dr. Fukutsuji claims that with just 2 sessions of these exercises, you can lose 4 cm in your waist and your height will increase slightly. But to consolidate the effect, this exercise must be performed for a long time and not miss a single day. And naturally, everyone will have their own, purely individual result.

If you place a roller under your chest, your breasts will gradually become higher and more beautiful, and your posture will be better. When placing the roller under the beginning of the ribs, the waistline will be more pronounced.

Don't you believe that you can lose weight this way? Then maybe you should try it yourself! After all, this method will not cost you a penny and is completely safe. The only caveat is a spinal injury - in this case, an orthopedic consultation is required before starting sessions.

Over the past ten years, the Fukutsuji method has gained such fame and popularity in Japan and other countries that his book describing the weight loss technique has sold 6 million copies worldwide!

Are you intrigued and urgently want to try the “lose weight lying down” method for yourself? Then watch the video and start the exercise. True, the video is in Japanese, but everything is very clear.

Magic Shiatsu points Exercises for the spine from Katsuzo NishiFacebuilding - exercises for tightening facial skin without a scalpel

With great respect, Irina

Features of Dr. Fukutsuji's method

If there is a constant violation of maintaining the body in a certain correct position, the following problems may arise:

1. A person begins to get tired quite quickly and severely due to a shift in the center of gravity.
2. Since the internal organs are constantly compressed under the weight of the entire human body, a malfunction occurs in their functioning.
3. Incorrect posture, i.e. stooping, when there is an increase in the deflection of the back in the thoracic region, is accompanied by bending the shoulders forward, tilting the head slightly down, and also protruding the abdomen forward.
4. Subsequently, constant presence of the body in this position will lead to pinched nerve endings, respectively, to osteochondrosis and unbearable pain in the spine.

It should be remembered that a person’s posture begins to develop from early childhood, so you should teach your children to hold their body correctly from an early age. In this state, there should be a raised head and chin, laid back shoulders, a tucked stomach and a flat back without an observable bend in the lumbar spine.

But if your posture is far from perfect, then you need to urgently correct this somehow. And this can be done by performing approximately 20 minutes of simple gymnastic exercises.

The main thing is to remember that the effect will only come if the training is carried out daily.

And here the Japanese method of correcting posture will come to the rescue.

The Japanese Fukutsuji technique is a unique method of posture correction that was developed in the early 2000s. Japanese doctor Fukutsuji. In his honor, this technique received its name. The Fukutsuji method is a system for developing posture that quickly gained popularity in its homeland and has received many positive reviews around the world. Since the exercises are quite simple and understandable to perform, they can be performed by anyone without leaving home.

In addition to restoring the correct shape of the hypochondrium and hip bones, the technique provokes the production of brown fat. The latter, unlike traditional white, will not be deposited in the body, but will begin to be burned. Calories are consumed, and the energy received is spent on maintaining the required body temperature. This result is caused by the structure of brown fat cells.

Useful properties and positive aspects

The method itself is a static load that helps improve posture and remove tightness in some areas of the body, influence the production of brown fat and thereby reduce your weight. The results have been confirmed by many doctors who regularly use this method.

But in addition to the above effects, this exercise also has other positive effects:

• The minimum requirements for the place of execution are a nook where you can fit at full height, but it must be horizontal;
• Minimum budget costs - every average family has a towel and thread;
• No harm to health if you strictly follow the instructions. Diets and fasting do much more harm;
• Strengthening the entire body as a whole, since from the correct position of the bones, all processes in the body begin to proceed correctly;
• Beauty from within. They say about a person that he glows from within. This is the same case. Correct posture, straightened shoulders, and a chiseled figure greatly improve self-esteem. This, in turn, is reflected in the appearance and absolutely cannot escape the gaze of others.

Let's move on to practice

As I mentioned above, the technique is very simple and does not require any special equipment or conditions.

All you need is:

• loose clothes,
• a hard surface - a bed or sofa will not work, but a little free space on the floor will be just right,
• large or medium size terry towel,
• rope to secure the rolled up towel,
• 5 minutes of time and desire

Once everything is ready, you can proceed to the exercise.

Sit on a hard surface, place a rolled towel behind your back against your lower back, hold it, Lie down slowly, adjusting the position of the towel so that it is at the level of your navel, Place your feet shoulder-width apart (or slightly less) and bring them together so that your big toes touch each other, take your hands back, turn your palms to the floor

Move your palms towards each other so that your little fingers touch, Relax and lie in this position for 5 minutes. After finishing the gymnastics, carefully turn onto your side, pull your legs towards your body, rest a little and rise without sudden movements.. I have prepared a reminder on the correct position of the hands and legs during the exercise, look at the picture

I have prepared a reminder on the correct position of the arms and legs during the exercise, look at the picture.

What physical sensations can you experience during gymnastics?

Very different. There may be a feeling of comfort and lightness, or maybe vice versa. They say that the less discomfort you experience while charging Fukutsuji, the better the condition of your spine. With practice, you will be able to notice that the discomfort decreases over time - this indicates that the condition of the spine and posture are improving.

The first few days I could hardly stand 5 minutes and often stopped the process at 3-4 minutes. After the first week, it was no longer difficult to maintain a lying position for 5 minutes.

Another piece of advice from practice. Think in advance how you will estimate time. At first I just set an alarm, then I picked a nice, relaxing melody for 5 minutes so that lying down wouldn’t be so boring.

Now to the results. To be as objective as possible, I will give my review and give the opinion of a professional doctor.

So what's the bottom line?

My review will be positive. Within a month of regular (well, almost regular, I still missed a few times) classes, my waist size steadily decreased by 2.5 cm. I was really surprised by this result and, to be honest, I didn’t count on it.

What else would you like to note besides the reduction in size?

• improved posture,
• conscious control over the position of the shoulders (like many, I unconsciously often “pull my shoulders towards my ears”),
• the chest has become more expanded (almost like a wheel)
• desire to continue this simple practice

The first results really appear very quickly, but they are not permanent. The effect accumulates and the more regularly you practice, the better the result. Actually, as in any other business: patience and work will grind everything down.

To be more convincing, I will give the doctor’s opinion about the method. Word from Igor Borshchenko, Candidate of Medical Sciences, neurosurgeon:

“Such gymnastics can be useful for general stretching of the body and spine. While exercising, a person tenses his abdominal muscles, so there may be some strengthening of the muscle corset. But, if a protruding belly is more associated with fat in the waist area, then the method will be of little use.”

On my own behalf, I would like to add that if you have problems with the spine, you need to be very careful and, of course, you should consult a doctor.

I think you understand that the exercise with a roller according to the method of the Japanese doctor is not a magic wand. It gives results, I was able to verify this, but regularity is important for this.

PS Watch the video with detailed instructions for performing the exercise

Contraindications and side effects

Japanese gymnastics for weight loss with a roller does not require specific indications and is suitable for almost everyone. If there are any problems with the spine, before starting classes, consultation with an orthopedist or chiropractor is necessary. Gymnastics is contraindicated for the following diagnoses and conditions:

• osteochondrosis;
• hernia;
• scoliosis;
• protrusion of intervertebral discs;
• hypertension;
• neurological pathologies;
• pregnancy, lactation;
• problems in the functioning of the hip joints;
• internal and external bleeding;
• elevated body temperature.

Performing the exercise in rare cases may cause some complications. In this case, it is necessary to stop gymnastics and consult a doctor if the pain does not stop. The list of complications is as follows:

• acute pain in the back due to compression or inflammation of the nerve roots of the spine;
• cloudiness, loss of consciousness;
• spasm of the back muscles that does not go away even after completing the exercise;
• worsening migraine;
• nausea, dizziness;
• feeling unwell 10-20 minutes after exercise.

Gymnastics Imabari

Another option for exercises with a towel is Imabari gymnastics. It can be combined with the activity described above. It’s even good to perform this complex first, and then lie down on a towel. This warm-up will help you get rid of pain faster.

In this case, the towel plays the role of an expander or rubber band. It, as in the previous case, is rolled into a tight tourniquet. No preliminary physical preparation is required for those wishing to practice. This complex will help you significantly diversify your slightly boring morning exercises. However, he is fundamentally unable to cope with the task of “getting an ideal figure” or “building muscles”.

Do the following exercises:

• Stand up straight, place your feet shoulder-width apart, lift the towel with straight arms to shoulder level and pull it forcefully in different directions without bending your elbows. This will help you strengthen unpleasantly sagging muscles between the elbow joint and shoulder, make your arms stronger and visually “lift” your chest.
• In the same starting position, raise your straight arms with the towel above your head and begin to bend to the sides and down, while simultaneously stretching it as described above. The goal of the exercise is to get a thinner waist.
• To correct your posture, stretch a towel behind your back. In this case, one hand is placed behind the back at the level of the lower back, the other is bent at the elbow above the shoulder. Then the exercise is repeated in a mirror image. Another option is to place a towel behind your back and raise your arms up, stretching it. It is impossible to lean forward and backward in both cases.
• Lying on your back, pull your knees towards your chest. Alternately, place a tourniquet of a towel over each foot and pull it towards you by the ends, while at the same time trying to straighten your leg up as much as possible. This way you can get rid of a few extra centimeters in the hip area and make your stomach flatter, strengthening your abs.

1. 5
2. 4
3. 3
4. 2
5. 1

(8 votes, average: 5 out of 5)

Mechanism of weight loss

How can a regular roller under your back help you break down fat on your waist, sides and abdomen? Fukutsuji used two tricks here. The first is at acupuncture points, because reflexology is one of the foundations of Eastern medicine. The impact is on them. But they are only an auxiliary factor. The doctor’s main idea is to straighten the pelvic bones, which, in his opinion, play an important role in the formation of a slender figure.

Over the course of many years of research, Fukutsuji came to the conclusion that with age, a person gains weight and becomes the owner of a round and saggy abdomen due to the fact that the pelvic and rib bones diverge. This is a consequence of aging and a sedentary lifestyle. If this process is made reversible, that is, returned to their original place, the problem of a plump waist and flabby abs will automatically go away. And this is quite possible with the help of an exercise with a roller. But straightening the skeleton takes a lot of time, so you will have to be patient for everything to fall into place. So this method is not suitable for quickly losing weight in the abdominal area.

In the book “Lose Weight Lying Down,” Fukutsuji colorfully described the results of regularly performing this unusual gymnastics in Japanese:

• fat from the abdominal area will disappear;
• the waist will be narrow;
• the hips and buttocks will become beautiful (due to the return of the pelvic bones to their original position);
• height (!) will increase, because the skeleton will stretch;
• your posture will improve;
• muscle flexibility will increase;
• pain in the lower back, back, spine will go away;
• the condition will be alleviated in diseases such as kyphosis and scoliosis;
• Digestion will improve.

The exercise is a stretch that has a positive effect on the spine and intercostal ligaments. The muscles of the back and abdomen become more flexible, which increases their potential by 20%.

According to Fukutsuji, the roller exercise returns not only the bones, but also the internal organs to their original position. In the course of his research, he found out that abdominal fat in the abdominal cavity moves them, which disrupts their functioning, hence the diseases associated with excess weight. Therefore, the Japanese method is good not only for losing weight, but also for improving the health of the body.

But there is also a fly in the ointment: Dr. Fukutsuji’s opinion is his own, and has not yet been scientifically confirmed. Many specialists working with the spine criticize it, and some even claim that in certain cases the method is dangerous to health.

Features of weight loss

If you use the roller method for weight loss, then you need someone else to be nearby for the first time. This is necessary for proper installation of the roller.

What else you need to remember from the rules:

• Keep track of your exercise time;
• To lose weight, you need to place a cushion not only under the lumbar region, but also under the pelvic bones or chest;
• It is recommended to do rolling movements to improve oxygen metabolism and fat burning;
• After completing the exercises, you don’t need to get up immediately, it’s better to roll onto your side and lie there for a couple of minutes;
• Next, get up and sit still for another minute to restore your breathing;
• It is important not to rush during the first exercises; you need to endure the pain and complicate the load.

Video:

If there is no one to help with Japanese gymnastics and exercises, then you can learn how to fold the roller and install it yourself:

1. Place the cushion under the basin;
2. Then lower your body onto the roller, holding it with your hands;
3. Next, position your lower back on the bolster. To find the desired point, you can draw a line from the navel to the side and to the lower back with a roller.

It is also recommended to tie your arms and legs with rubber bands, because the essence of the exercise is touching your fingers, which is difficult to do without preparation.

Be prepared for the fact that it will be difficult and unpleasant for you at the beginning, but over time you will be able to relax in this pose with a bolster under your back.

Combine exercise with the Japanese diet

Since stretching exercises affect the skeleton to a greater extent without affecting fat deposits, exercises should be supplemented with proper nutrition. For example, the Japanese diet for weight loss will help you eat a balanced and tasty diet. Its essence lies in a daily diet, the calorie content of which does not exceed 1200-1400 kcal for women and 1500-1700 kcal for men. This is exactly the amount of calories that is enough to maintain the body without active physical activity, such as in Dr. Fukutsuji’s method. If the body needs additional energy, it will be replenished from fat reserves. At the same time, the Japanese diet allows you to eat varied; it contains many different soups and vegetable dishes that are not only healthy, but also tasty. Want to enhance the effect of stretching? Add dietary nutrition!

Fukutsuji method - lose weight while lying down

Methods for rapid weight loss are based on rapid fluid loss or too much strength load. Any, even the most advanced diets used for weight loss are not harmless, and there is no point in going to the gym without initially having good physical fitness

Understanding all these circumstances, Dr. Fukutsuji chose a different path, taking into account the structural features of the human skeleton. The result of his research was the discovery of the fact that the reason for undesirably large waist sizes lies in the discrepancy between the pelvic and hypochondrial bones

After completing a number of difficult experiments, he found out that his hypothesis was correct and began to develop methods for rapid weight loss in the abdominal area. True, it’s difficult to call such methods exercises.

First of all, you need to carefully and firmly roll up a roll from the towel, and then tie it with thread as tightly as possible. If you have recurring pain in the lumbar region, a lightweight cushion will suffice. It may be thinner than that used by people who do not suffer from back pain.

To start the exercise, you need to sit on a hard horizontal surface and place a roll of a rolled towel directly behind your buttocks. After this, carefully lower yourself onto your back, holding the roller so that it is under the lower back across the entire body - right under the navel

This is an important circumstance, so you should double-check that your position is correct.

Then you need to relax, put your feet shoulder-width apart, bringing your feet together so that only your big toes can touch each other. It makes sense to secure your legs with an elastic band so as not to be distracted by them while performing the exercise. Extended straight arms are placed behind the head, turned palms down and connected with the little fingers.

This position cannot be called comfortable. If it is difficult to straighten your arms completely, this is not a problem, because in this case you can put them as you wish. The most important thing is to monitor the contact of the little fingers and big toes.

It is in this position that you should lie for five minutes. Despite the apparent apparent simplicity, the difficulty lies in the fact that if the exercise is performed correctly, the human skeleton will begin to take on its natural shape, and this happens painlessly. If it is difficult to endure five minutes at first, you can start with two or three, gradually increasing the time. After reaching the time of lying on the roller for five minutes, you should not miss a single day performing this exercise, since only in this case can a permanent, stable result be achieved. Essentially, this method is a type of stretching, but not only the muscles are stretched here, but also the hypochondrium. When you move the roller under your chest, it will begin to rise. If you place it under the ribs, the waist will become much more pronounced.

Of course, this method will not give big results in a week. However, after the first session you can straighten your spine and sensitively align your waist.

What are back bolsters used for?

The back cushion (how to lie on it will be discussed below) is considered a unique and versatile pillow. Poor sleep, fatigue after sleep, pain in the vertebral back occur mainly due to uncomfortable (high) pillows.

They keep the thoracic spine toned and the chin relaxed. It is this position in sleep that is considered incorrect. Pain occurs, migraines appear, and osteochondrosis develops.

Benefits of using a roller:

1. It is he who helps take the necessary shape.
2. Helps eliminate sagging in the chest area.
3. Able to support the neck in a comfortable position relative to the body.
4. When used in the lumbar region, it relaxes the back muscles.
5. Effective for existing problems with the spine and for the prevention of back pain and osteochondrosis.

6. It is used not only during sleep. A certain set of therapeutic exercises for the back is performed with it.

How to lie on a towel roll correctly

Japanese gymnastics using a towel is one of the ways to stretch. It was planned taking into account that during training the muscles, ligaments and joints of the skeleton were stretched. As a result of the exercises, the organs become in the correct positions and begin to work optimally, which contributes to weight loss.

The exercise with a towel roller for the back is performed according to the following scheme:

• you need to sit on a flat, hard surface and place a cushion at the back along the lower back;
• Slowly lie on your back and adjust the position of the towel. It should be clearly located opposite the navel;
• relax and spread your legs about 25 cm apart. Place your feet so that your heels are on the floor and your big toes are touching each other. Basically, the legs should be positioned like a triangle pointing upward;
• Stretch your arms behind your head, turn your palms down and connect your little fingers. If you can’t immediately straighten your arms, it’s okay, you should stretch them as far as possible. The body will be almost curved, like an overturned boat;
• lie in this position for 5 minutes, but control your fingers and toes at all times;
• You don’t need to immediately get up from this position; first you should turn on your side and then slowly rise.

This is the initial version of the exercises

Subsequently, in order to pay more attention to the waist, you should move the towel roll under the lower ribs. The chest can be worked on by placing a towel between the shoulder blades

Despite the apparent simplicity of this workout, in practice it is difficult to maintain even half the specified time.

The size of the roller is chosen according to personal feelings. When performing such gymnastics, a feeling of tension is allowed, but there should be no pain. It is enough to start with a 5 cm roller and then increase it to 20 cm, and its length should not be less than 40 cm.

There are a number of contraindications for using the Japanese method:

• presence of scoliosis;
• intervertebral hernia;
• the first year after childbirth;
• If pain occurs, you should change the stretching parameters.

As for the frequency of performing this exercise, it is advisable to do it every day. At the same time, it is not recommended to increase the time beyond 5 minutes, since this will not bring a greater effect. Once the desired parameter is achieved, the frequency of using the method should be reduced to once every 2 days, and then once every week.

Contraindications

As with other procedures and gymnastics, these classes have a number of contraindications.

These include:

1. Acute back pain.
2. The presence of a herniated disc.
3. Vertebral fragility.
4. Hypertension.
5. Having a cold or fever.
6. Presence of compression fractures or vertebral fissures.
7. Osteoporosis.

8. Any bleeding.
9. Damage or sprain of ligaments in the groin area.
10. The presence of a painful sensation in the spine with an unknown cause.
11. Pregnancy. Postpartum period (almost a year).
12. Various tumor processes.

Back cushion: how to lie on it and perform a set of exercises, consult a specialist.

This is important because they can cause some negative reactions. Dizziness, headache, acute back pain, darkening of the eyes, nausea, and fainting may occur.

They can arise as a result of several reasons:

1. Violation of the rules for performing exercises.
2. Individual characteristics of the body.
3. Unaccounted contraindications.

If such syndromes appear, you must stop performing the set of exercises and rest for a few minutes. Then carefully stand up. Take a pain reliever if necessary. After symptoms disappear, do not perform exercises without specialized consultation to identify the causes of discomfort and complications.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Execution technique

Those who have decided to lose weight using a towel should carefully study the exercise technique. It must be done correctly to achieve results. Perhaps those who were unable to reduce their waist using a roller made mistakes that could result in back pain and lack of effect.

Inventory

The sports equipment is a roller that can be rolled up from a regular medium-sized terry towel. It should be tight and rigid - for this it needs to be tied with a rope, which will prevent it from unwinding during training. The diameter is determined individually: for example, with a height of 180 cm and 100 kg of weight, it should be greater than with parameters of 150 cm and 60 kg.

Roll of terry towel tied with ribbon

How to properly place a roller

We spread a special rug or blanket on the floor. We lay the roller. We sit with our backs to him. And then it all depends on what position you are performing.

Position 1 - lumbar

We lie down on the cushion so that it falls into the lumbar cavity. To check the correctness of its position, you need to place the index fingers of both hands on the navel and draw semicircles with them, going down the sides under the back. As a result, they should rest in the center of the diameter of the rolled towel. This pose works to slim the waist and strengthen the pelvic bones.

Position 2 - subcostal

We lie down on the cushion so that it is under the ribs. To check the correctness of its position, you need to place the index fingers of both hands on the protruding bone of the lower rib and draw semicircles with them, going down the sides under the back. As a result, they will rest against the bottom edge of the rolled towel; its main part should be above this level. This pose works to lose weight in the abdomen, with the abdominal muscles and returns the ribs to their place.

Position 3 - sternal

We lie down on the cushion so that it is under the chest. To check the correctness of its position, you need to place the index fingers of both hands strictly under the chest and draw semicircles with them, going down the sides under the back. As a result, they will rest against the bottom edge of the rolled towel; its main part should be above this level. This pose works to straighten your posture directly with the spine.

How to position your arms and legs

1. Feet - shoulder width apart.
2. Bring your socks together. To prevent them from moving in different directions (it will be difficult to keep them in this position at first), you can secure them with a hair elastic.
3. Bring your arms up so that they form a single straight line with your body.
4. Place them behind your head, palms down.
5. Connect your little fingers.

To lose weight with a towel, you will have to gradually master all 3 positions of the Fukutsuji exercise.

Do you prefer traditional, dynamic physical activity? Read: “Exercises for losing weight on the stomach and sides.”

Pros and cons of the technique

Japanese gymnastics for weight loss with a roller has its positive and negative sides. The advantages include:

• Easy to use - the exercises do not take much time, even a child can do them.
• Accessibility – gymnastics does not require exercise equipment, massage or a gym. All you need is a roll of terry towel tied with strong thread.
• Complex action - the exercise affects all parts of the spine, removes cellulite, lifts the chest, reduces the waist and hips.
• Safety – there is no risk of injury if you exercise caution and technique.

Japanese gymnastics also has relative disadvantages. These include the following factors:

• Discomfort at the beginning of training or with incorrect body posture.
• Low efficiency of weight loss - you can lose weight only by reducing volume, but your weight practically does not change.
• The need for a diet - to obtain lasting weight loss results, you must not exceed 1400 kcal per day.