These 7 Exercises From Japan Are Ideal For The Female Body

Japanese women live longer than any other women on the planet. Even when they are 100 years old, they still look surprisingly young and spry. Part of their longevity is due to their diet and exercise habits. Japanese culture focuses on eating lots of vegetables, fruits, rice, and fish. All of these foods are good for your overall health and wellness.

Other than eating right, getting in shape can also help you live longer. This exercise plan was developed by Katsuzō Nishi. Years ago, Katsuzō Nishi was just a boy in Japan. When he was 20 years old, he was diagnosed with a potentially fatal disease. He used this diagnosis as an inspiration to create a healthy exercise plan. As a result, Katsuzō Nishi ended up living to the age of 75.

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1. Reed in the Wind

This exercise is designed to increase blood flow to your legs. As a result, it can alleviate aching, sore legs.

  • Start by lying down on your stomach on a hard surface.
  • Bend your knees and imagine that your knees and legs are just reeds swaying in the wind.
  • Wave your legs around as you try to touch your bottom with your heels. It may take a lot of practice to actually do this, so keep practicing this exercise each day.

2. A Leaf

This exercise is great for improving your overall posture. It can also boost your cerebral circulation.

  • Lie down on your back. Your face should be turned toward the ceiling. Make sure to use a hard surface.
  • Relax completely as you imagine your body becoming infinitely light and empty.
  • Bend your knees without lifting your feet. Pull your feet closer to your bottom as you bend your knees.
  • Lift your head up as you try to touch your knees with your palms. Do not allow your spine to lift up off of the ground.
  • Once you can touch your knees with your hands, lift up your head. Make sure your spine is horizontal.
  • Remain in this pose for as long as possible. Imagine infinite energy coming into your body through your head.
  • When you can no longer maintain the position, relax your body and return to the starting pose.

3. A Boat

This exercise is excellent for women after a pregnancy. It helps to strengthen your muscles and remove stomach weight. It can also boost your digestive system and balance.

  • Lie down on your back with your legs placed together. Your arms should be next to your sides with the palms facing down.
  • Count to four as you lift your legs up. Your toes should be stretched upward.
  • While you do this, you should also be lifting up the top half of your body. Keep your arms straight and touch your fingertips to your knees.
  • Remain in this position until it becomes tiring.
  • Do this 10 times if your physical abilities allow you to.

4. A Willow Branch

This exercise can reduce back pain. It also strengthens your veins and blood vessels.

  • Stand up as tall as possible. Keep your feet parallel to each other with your legs placed far apart.
  • Focus on your body and imagine that you are weightless.
  • Put your hands over your kidneys with your fingers pulled over your bottom.
  • Arch your back gently and tilt your head backward.
  • When you reach the maximum tilt, relax your arms.
  • Gently sway from left to right like a willow branch next to a flowing river.
  • When you are tired, go back to the initial position.

5. A Sky Near a River

This exercise strengthens your spine and reduces your stomach weight. It can calm the mind, boost blood circulation and improve your imagination.

  • Lie down on your back on a hard surface.
  • Clasp your hands gently behind the back of your head.
  • Gradually lift your body into a comfortable sitting position.
  • Bend your body into your legs.
  • When you reach your maximum stretch, imagine that you are standing and looking at a river. Imagine that you are dissolving into the river's waters.
  • Return your body to the starting position as you remember the sense of dissolving.
  • Look up and imagine that you are looking at the sky.

6. A Vine

Doing this exercise regularly can reduce leg and back pain.

  • Stand up as tall as you can.
  • Massage your waist as you imagine your body becoming completely flexible.
  • Gently bend forward and try to touch the ground with your hands.
  • Go back to the starting position and then bend down as low as possible.
  • Return to the starting position. Then, lean gently to your left and right sides.
  • Go back to the starting position and relax completely.

7. Bowstring

This exercise can reduce the fat in your thighs. It can open up your hips and reduce pain in your lower back. It can also improve your breathing.

  • Begin in a kneeling position.
  • As you arch your back, reach backward to grab your ankles with both hands.
  • Hold this position for five seconds before going back to the starting position.
  • Depending on your health and age, try to do this exercise 10 times.

Bonus for Ovary Disorders

If you need help with an ovarian disorder, use this exercise to stretch your hips, back and abdomen, It helps to improve emotional balance, calm the mind and relieve tension in the ovaries.

  • Begin on your hands and knees. Your knees should be under your hips, and your wrists should be under your shoulders.
  • Breathe out and round up your spine toward the ceiling. Allow your head to gently fall toward the floor.
  • Inhale and go back to the starting position. Repeat this 20 times.

Bonus for Blood Circulation

This exercise stimulates blood circulations and reduces constipation. It alleviates ovarian and uterine disorders. It also helps to firm up your hips, thighs and bottom.

  • Lie down on your stomach with your palms down. Spread your legs slightly apart.
  • Lift up one leg by about 15 centimeters.
  • Hold for several seconds before returning to the starting position.
  • Repeat this exercise 50 times on each leg.

Help your friends and family live long and healthy lives like those in Japan by sending them this article and let us know what you think of the exercises in the comments!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!