Exercise to Reduce Waist

Waist closeup
Learn exercises to reduce your waist.

If you are tired of hiding your love handles under baggy clothing, then consider ramping up your fitness routine to include exercises to reduce waist size.

Benefits of a Slim Waist

A slim waist will get you noticed. Going to the beach is no longer an agonizing proposition when you have a waist you're not afraid to show off. Likewise, fitting into jeans or other clothing is not a problem when you have a healthy waistline. However, beyond looking good, a reduced waist can help you live longer. According to health experts, men with a waist size greater than 40 inches and women with a waist that measures more than 35 inches are at increased risk for heart disease and stroke. In addition, large waists bulging with unwanted fat, can strain back muscles and compromise mobility. Having a trim waist can make your midsection look great from all angles. What's more, toning your waist muscles can help support your back and improve your posture.

Popular Exercises to Reduce Waist

There is no one exercise to reduce waist size exclusively. Rather, the fastest way to shed inches off your waist is to combine aerobic exercise with a low calorie, low fat diet. Once you adopt a regular cardio routine and modify your eating habits, then consider incorporating the following waist-reducing exercises into your regimen. The exercises listed below work in conjunction with aerobic activity and a healthy diet to tone and firm your waist:

Side Bends

Start by standing straight on a flat surface with your knees slightly bent and your feet apart. Next, slowly lower your torso a few inches to the left side then back again to the right side. Try to keep your upper body and legs in line by not bending forwards or backwards. Repeat 15 times on each side.

Torso Twists

Stand straight on a flat surface with your feet shoulder width apart. Next, twist your torso gently to the left side and then to the right while limiting the movement from your hips. While you are gently twisting your torso should remain upright. Be sure you are not bending at all. In addition, be careful not to twist too far, as you pull a muscle if you over rotate. Repeat 15 times on each side.

Seated Torso Twists

Sit tall in a study chair with your feet flat on the floor. Hold a medicine ball or bag of flour, sugar or rice in your arms. Your arms should be extended forward at chest level. Exhale and slowly twist your waist to one side, being careful not to lean forward. Your head and neck should be in line with your torso and arms so you're always looking at the ball or bag you are holding. Inhale as you slowly return to the center. Repeat 15 times on each side.

Waist Crossovers

Stand on a hard, flat surface with your feet shoulder width apart. Bend each elbow at a 90-degree angle beside your head (you should resemble a football goal). Next, contract your abdominal muscles and slowly pull your left knee up toward your right elbow as far as you can. Pause at the top and then slowly lower your left leg to the floor. Repeat on the opposite side, bringing your right knee toward your left elbow. Continue alternating sides until you have completed 15 reps on each side.

Seated Knee Drop

Sit on a flat surface with your knees bent and your feet flat on the floor. Place your hands on the floor slightly behind your hips and press your ankles together. Next, slowly lower both bent legs to the left, keeping them together. Then, contract your abdominal muscles and slowly return your legs to the center. Finally, slowly lower them to the right, letting your abdominal muscles do the work-not gravity. Continue alternating sides until you have completed 15 reps on each side.

More Ways to Reduce Your Waist

You can do the aforementioned exercises 12 hours a day, but if you don't get enough cardio exercise and you don't cut out fatty foods, you will never reduce your waistline. It's critical to combine aerobic exercise, a healthy diet and waist exercises to see a difference in your mid-section. Shaping and strengthening any part of the body takes time. However, if you follow a consistent routine you should be able to see results in two to three weeks.

To help expedite waist reduction, maintain a well-balanced diet that includes plenty of vegetables and fresh fruits as well as unsaturated fats and proteins. You may want to keep a food journal to record your meals and calorie intake. In addition, spend extra time partaking in cardio activities that promote weight loss, such as brisk walking, bike riding, swimming and interval training. By doing so your success rate will be much greater than if you concentrated on just one aspect of waist reduction.

Was this page useful?
Exercise to Reduce Waist