Japanese style squat – the secret to losing 10 kg, slim waist and thighs

Recently, the exercise world in Japan is experiencing a movement called “Handwave Squat” (Squat combined with handwave). Many women in their 50s, after practical practice, have shared that this exercise is much easier to perform than traditional squats, puts less pressure on their knee joints, and helps them lose up to 10 kg.

The exercise is a combination of squats, pelvic movements and arm swings. By coordinating whole-body force to increase activity intensity, this method not only helps burn calories but also effectively stimulates the buttocks, thigh muscles and core muscles. For office workers who sit a lot or those who do not like intense exercise, this is an at-home weight loss option that is receiving a lot of attention.

What is a wave squat?

Squat swings are essentially a full-body training exercise that combines basic squat movements with hand stroke rhythm, breathing and pelvic movement.

When doing this, open your legs and toes slightly outward. The spine and knees bend in the direction of the toes, at the same time the arms are spread to the sides and swing back and forth. The biggest difference compared to regular squats is that this exercise focuses more on the feet firmly grasping the ground, using the force of the buttocks to pull the entire body and the smooth coordination of the whole body. Thanks to that, the exercise not only trains the legs and buttocks but also stimulates the core muscle group and upper body at the same time, helping the body consume more calories.

Weight loss effectiveness of hand wave squats

The reason many people love swing squats is because it not only focuses on the lower half of the body like traditional squats, but also increases the participation of the entire body through the swinging motion. When arms and legs coordinate smoothly, heart rate will naturally increase, effectively supporting calorie burning.

Besides, standing up and sitting down continuously helps stimulate large muscle groups in the buttocks and thighs, maintaining muscle mass as well as basic metabolic rate. If combined with a scientific diet for a long time, many people notice that the waist and abdomen become noticeably slimmer, and the inner thighs and buttocks are also firmer. Therefore, Japanese netizens also fondly call this “Full body fat burning exercise for lazy people”.

Instructions on how to properly perform a Hand Wave Squat

• Preparation position: Open your legs shoulder-width apart or 1.5 times shoulder-width apart, with your toes turned outward at an angle of about 45 degrees. Raise both arms to the sides at shoulder height, fingers stretched naturally.

• Perform: Slowly lower your body (squat), keep your knees moving in the direction of your toes, and at the same time swing your arms back and forth.

• Breathing rate: Inhale through your nose when lowering and exhale through your mouth when standing up.

• Technical note: During the process, pay attention to putting force into the feet that grip the ground and the force coming from the buttocks. You don’t need to lower yourself too deeply, just keep a steady rhythm.

• Duration: Beginners should practice for 3 to 5 minutes each time, then gradually increase to 10 minutes to achieve the best results.

Important notes when exercising

Although squat squats are a relatively gentle exercise, there are still some important rules to follow:

• Knee direction: The direction of the knee must coincide with the direction of the toes to avoid the knee collapsing/falling inward, causing pressure on the joint. If you have ever injured your knee or hip joint, you can reduce the depth of your lower body.

• Breathing rate and focus: Absolutely do not hold your breath while practicing, you need to maintain the rhythm of “nose breathing – mouth breathing”. The foot must be in complete contact with the ground, avoiding focusing on the toes.

• Signs to stop practicing: If you feel dizzy, have knee pain or any other discomfort, stop and rest immediately.

In order for the weight loss effect to remain stable and long-lasting, practitioners should combine this exercise with a moderate lifestyle and balanced nutrition.