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Naoko Method – Tone up in one minute a day

The Naoko Method, straight from Japan, targets your glutes to correct posture, contour your figure, and reduce fat

The Naoko method, developed by a renowned Japanese personal trainer, is a highly effective fitness program that prioritises strengthening the glutes and facilitating weight loss – two of the most coveted fitness goals for gym-goers. This method comprises a series of stretches and exercises designed to firm the glutes by reducing excess fat, improving posture, and reshaping the body. Best of all, it doesn’t require hours in the gym but just one to three minutes per day, depending on the level of intensity applied.
Naoko studied physical education and specialized in pelvic correction and postpartum care. Her extensive training in yoga, pilates and chiropractic care equipped her with a deep understanding of the crossovers between these disciplines. Drawing on this knowledge, she developed her own integrated method that combines the best practices from each discipline.
The Naoko method highlights the importance of the glutes in body transformation. By targeting and strengthening your glutes, you can significantly reduce fat accumulation in your belly and legs. This is because the hips are often the root cause of fat build-up in these areas. Muscle imbalances, caused by overworking some muscles while neglecting others, can lead to uneven muscle development. The abdominal area and the inner, and outer thighs are particularly susceptible to fat build-up because of underuse. To effectively reduce inches and improve body shape, it is essential to stabilise your hips through exercises that target the core and glutes, such as squats and lunges.

Hip elevation: Sit with your knees bent and facing in the same direction. Place your hands behind your back and raise your hips towards the centre of your body. Hold for three to five deep breaths on each side.
Lunge and knee: Stand with one leg in front of the other, as if taking a lunge, and lower yourself until you rest on one knee. Shift your body forward, straightening your supporting leg as you inhale and exhale.
Hip swing: Begin by kneeling, lean your body forward with your hands in front of your head. Extend your right leg while taking your left leg back. Exhale and lower your hips, bringing your pubis closer to the floor. Gently swing your hips from side to side without lifting your toes off the floor. Repeat three to five times with each leg.

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