The Ageless Housewife: Unveiling the Secret to a Youthful Figure with a Simple Bedtime Routine

The Japanese housewife in her 60s looks like she’s only in her early 30s, thanks to her kneeling squat routine, which keeps her figure trim and youthful.

“What is the “Kneeling Squat”

This exercise combines the movements of kneeling and squatting, focusing on:

– Core stabilization

– Activating the hip, thigh, and lower abdominal muscles

– Adjusting the pelvic-spinal connection

Despite its seemingly simple nature, this movement is highly regarded by Japanese women for its ability to reduce lower abdominal fat, slim inner thighs, lift the hips, and improve posture. Many consider it a “secret exercise” to gently yet effectively shape their bodies.

How to Maximize the Benefits of this Exercise

Junka recommends performing this exercise about 30 times, approximately one hour before bedtime.

Although it may not burn as many calories as aerobic or cardio workouts, the “kneeling squat” can still be a powerful tool for body shaping when combined effectively. This exercise blends gentle muscle activation with core engagement in a static state—a deceptively subtle yet powerful approach.

By dedicating over 10 minutes each day to this routine about an hour before bedtime, along with a sensible diet and light aerobic exercise, you can effectively target lower belly fat, slim your thighs, and lift your hips. Even better, this routine is ideal for maintaining as a daily habit to improve your posture and boost your basal metabolism, supporting sustainable weight loss and body shaping.

Junka also emphasizes the importance of tightening your abdominal, gluteal, and thigh muscles during the exercise. Even when not exercising, she suggests maintaining the habit of tightening your lower abdomen, slightly lifting your pelvis, and contracting your pelvic floor muscles throughout your daily activities. These small but consistent actions will subtly enhance your figure and posture over time.

Steps to Perform the “Kneeling Squat” Correctly

Guide to performing the kneeling squat.

Step 1: Starting Position – Kneeling

Begin by kneeling, with your feet together, soles flat on the floor, and your hips resting gently on your heels, resembling the traditional Japanese way of sitting. Keep your back straight, and place your hands naturally on your thighs.

Step 2: Lift Up

Slowly lift your hips off your heels, transitioning into a high-kneeling position. Keep your knees on the ground, and lift your hips until your thighs form a straight line with your torso. Maintain stability in your upper body, avoiding any leaning forward or backward.

Step 3: Lower Down

Using the strength of your abdominal and core muscles, gently lower your hips back to the starting position, toward your heels. Be mindful not to use excessive force to avoid putting pressure on your knees and lower back.

Step 4: Repeat the Movement

Aim for 10–15 repetitions per set, completing 2 to 3 sets per session. Exhale as you lift up and inhale as you lower down to maintain a steady breathing rhythm and enhance the effectiveness of the exercise.

Front view of the kneeling squat movement.

Side view of the kneeling squat movement.

5 Amazing Benefits of the “Kneeling Squat” for Women

More than just a simple movement, the “kneeling squat” offers surprising advantages for your figure and overall health, especially catering to modern women who wish to maintain their physique at home.

– Effective Fat Loss and Metabolism Boost: This exercise activates large muscle groups in the thighs and glutes, promoting resting metabolic rate and aiding in calorie burning and fat reduction.

– Curvier Hips and Slimmer Legs: Regular practice helps tone the glutes, preventing sagging, while slimming the inner thighs, resulting in a seductive curve and slender legs.

– Pelvic Adjustment and Improved Posture: The exercise counters pelvic tilt, a common cause of belly protrusion and unbalanced physique. Correcting pelvic posture helps flatten the stomach and enhances overall posture.

– Enhanced Breathing and Confidence: With a straight spine, the exercise encourages deep and steady breathing, improving your demeanor, calmness, and emotional state. It also contributes to a graceful gait and posture.

– Improved Blood Circulation: Prolonged sitting can lead to numbness and swelling in the lower body. The “kneeling squat” effectively stimulates blood flow, noticeably alleviating these issues.

The kneeling squat helps women achieve a beautiful figure and slim waist.

Important Notes During Practice

– If you have weak knees or previous knee injuries, consider using a yoga mat and an additional towel for joint protection.

– Maintain a straight back and stable upper body, avoiding hunching or leaning.

– Move slowly and avoid jerky movements when standing up or sitting down to prevent injuries.

– Should you experience any pain in your lower back or knees, stop and reassess your posture immediately.

– This exercise is not suitable for pregnant women or individuals with hip joint issues. Consult your doctor or a specialist before starting this routine.