Towel Exercise Developed by Japanese Expert: 53 Pounds Shed in 3 Months

The exercise not only effortlessly tones the adductor muscles but also corrects pelvic alignment.

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Weight loss has always been a popular topic, with numerous methods available. Chisato Katori, president of the Bijiku Association and a renowned Japanese fitness expert, has developed a slimming technique that involves placing a towel between the ankles. This not only effortlessly tones the adductor muscles but also corrects pelvic alignment, readjusting the position of internal organs and tightening the abdominal area. In just three months, she lost an impressive 53 pounds (24 kilograms).

The adductors collectively refer to the muscles on the inner side of the thighs. Ms. Katori mentioned in a health magazine that these muscles engage when the legs shift from being apart to coming together, but they are rarely used in daily activities. Weak adductors may cause the thighs to stay consistently apart, contributing to the gradual expansion of the lower part of the pelvis. Consequently, the position of internal organs shifts downward, leading to a protruding lower abdomen.

Excessive abdominal fat poses various health risks, including cardiovascular diseases, high blood pressure, elevated cholesterol, Type 2 diabetes, and more. Therefore, managing abdominal fat is crucial for overall well-being.

Maiko Miyakawa, a Japanese fitness expert and Pilates instructor, stated in an article that the adductors are connected to the pelvis, playing a crucial role in maintaining its stability. As the muscles become lax, the pelvis loses support on both sides, resulting in instability. This increases the risk of pelvic deformation.

Ms. Miyakawa pointed out that exercising and strengthening the adductors can adjust the pelvis’ position and enhance the muscles supporting the pelvic floor, thus realigning internal organs. This, in turn, contributes to the improvement of lower abdominal obesity.

Pelvic Alignment for a Toned Physique

According to Ms. Katori, women often feel like they are aging when they notice three things: sagging lower abdomen, drooping thighs, and lax back muscles. Additionally, during pregnancy and the postpartum period, the body secretes hormones that loosen ligaments and muscles, weakening adductors and increasing susceptibility to weight gain.

At 38, Ms. Katori’s weight increased to 176 pounds (80 kilograms) during pregnancy. To restore her physique postpartum, she utilized the time spent at home with her child, incorporating adductor exercises with a towel between her ankles. In just three months, she shed 53 pounds (24 kilograms), reducing her waistline by 9 inches (23 centimeters) and her thigh circumference by 4.7 inches (12 centimeters).

She said, “This particular exercise can enhance your entire physique. For those dealing with belly fat, excess fat on thighs or back, or experiencing lower back pain or shoulder stiffness, please start incorporating this exercise into your routine as soon as possible.” Ms. Katori has guided approximately 30,000 individuals in weight loss, including models, television personalities, and contestants in the Miss Universe Japan pageant.

Step-by-Step Guide for the Exercise

1. After folding the towel into quarters, fold it an additional four times to achieve a thickness of approximately 2.75 inches (7 centimeters).
2. Stand with your feet together and grip the towel between your ankles.
3. Raise your heels while shifting your weight to the base of your big toes. Hold the position for three to 30 seconds. Be mindful not to tilt your buttocks backward.
4. While still holding the towel, slowly lower your heels. Repeat steps 3 and 4 three times to complete one set. Aim to perform at least one set daily.

The benefits of this towel exercise are not limited to the adductors but extend throughout the entire body, encompassing three aspects that contribute to a more refined physique:

• Strengthen the pelvic floor muscles and tighten the lower abdomen: Lifting onto the toes activates the muscles surrounding the pelvis while also strengthening and tightening the deep muscles in the abdominal region, known as the transverse abdominis.
• Improve posture and eliminate back fat: A sensation of leaning forward when rising onto the toes may indicate a habitual pelvic tilt. This habit can easily lead to a hunched back. This towel exercise helps return the pelvis to the correct position, promoting a more graceful posture.
• Improve bow legs and tone the thigh muscles: Strengthening the adductors and muscles on the inner side of the calves can improve bow legs, tone the leg muscles, and shift the center of gravity toward the body’s core, promoting overall stability.

Alleviating Full-Body Swelling (Edema) With This Towel Exercise

Setsuhiro Hara, an associate professor in the Department of General Medicine at The Nippon Dental University Hospital in Japan, pointed out that the towel exercise can eliminate substances accumulated in the fascia that contribute to body swelling. Additionally, it can boost basal metabolic rate, thereby promoting weight loss.

Fascia is a connective tissue that extends throughout the body, surrounding and enveloping all organs, muscles, bones, and nerve fibers.

After performing the towel exercise, body swelling gradually subsides, resulting in a slimmer appearance. Mr. Hara explained that the fascia is a connective tissue that permeates the entire body, with blood vessels and lymphatic vessels intertwining in its layered structure. When the fascia stiffens, and movement is restricted, extracellular fluid cannot be effectively absorbed by the lymphatic vessels, causing edema. At this point, the swollen area takes on a gel-like consistency rather than a fluid flow.

As the adductors contract, the gluteus medius on the outer side of the hips and the latissimus dorsi on the back maintain a stretched position for 30 seconds. During the process, the overlapping layers of fascia undergo a shifting movement, leading to extended dilation of the lymphatic vessel openings. This extended dilation effectively facilitates the absorption of the less mobile, gel-like extracellular fluid.

Ms. Katori likened the human body to a spinning top that requires a central axis to maintain balance. If the central axis is skewed, it can lead to a shift in the center of gravity and an imbalance in the body.

Mr. Hara further explained that when the body’s axis aligns with the trunk, it increases the range of motion in the limbs. This increased activity engages more muscles in daily life, leading to enhanced muscle mass. As a result, energy expenditure and the basal metabolic rate (the minimum energy needed for basic bodily functions) increase. This, in turn, contributes to more effective weight loss.