Slim Down Your Waistline With These Effective Exercises
Losing weight isn’t an easy process, but one thing you can do to get results faster is work on slimming down your waistline. As we age, our waists tend to get bigger and bigger; this makes it harder and harder to lose weight from other parts of the body like the thighs or hips. A simple way to slim down your waistline quickly is by performing these five effective exercises.
1. Plank
The plank is a great exercise for your core muscles and can help reduce waist size. Plus, it’s a great way to get fit and toned all over. To do the plank, start in a push-up position with your hands directly under your shoulders. Lower yourself down so that your forearms are resting on the ground. Hold this position for as long as you can, making sure to keep your core muscles engaged the entire time. If you’re new to this exercise, start with holding the position for 30 seconds and work your way up from there.
You can also do a plank variation to target your waist specifically. Start in a push-up position with your hands directly under your shoulders, as you did before. Then, keeping your back straight and core muscles engaged, lift one foot up so that it’s resting on top of or next to one of your hands. Keep both legs straight as you hold this position for 30 seconds or longer, then switch legs and repeat. You’ll notice that doing just a few sets of planks each day will go a long way toward slimming down your waist!
2. Squats
Squats are a great way to slim down your waistline. They work by toning the muscles in your lower body, which helps to reduce the overall size of your waist. Plus, squats also help to improve your posture and increase your flexibility. To do a squat, stand with your feet shoulder-width apart and then lower yourself down until your thighs are parallel to the ground. Be sure to keep your knees behind your toes as you lower down and keep your back straight. Once you reach the bottom of the squat, hold for a count of two and then slowly stand back up. Repeat this exercise for 10-15 reps.
The basic squat is a very simple exercise and easy to do. Stand with your feet shoulder-width apart, toes pointing forward and then lower yourself down until your thighs are parallel to the ground. Make sure to keep your knees behind your toes as you lower down, and try not to let your knees extend past your toes. Then slowly stand back up, making sure that when you come back up you go straight up rather than trying to push through your heels or bend at any other joints except for where you were bending when doing squats. Repeat for 10-15 reps (or how ever many feels right for you).
3. Reverse Fly
The Reverse Fly is an effective exercise for targeting the muscles in your upper back, which will help to reduce the size of your waist. This move also helps to improve your posture and can be done with or without weights. To do the Reverse Fly, start by standing with your feet hip-width apart and your knees slightly bent. Bend forward at the hips and let your arms hang down in front of you. Then, raise your arms out to the sides and back behind you as you squeeze your shoulder blades together. Be sure to keep a slight bend in your elbows as you do this move. Return to the starting position and repeat for 10-12 reps.
As you can see, there are many exercises that you can do to help reduce your waist size. If you want a small waist and defined abdominal muscles, then these moves are just what you need to get started. Incorporate them into your regular workout routine and start seeing results in no time!
As well as targeting those stubborn lower-back fat deposits, standing trunk twists also help to strengthen your abs and obliques – key muscles for a small waist. Stand with your feet shoulder-width apart and bend over from your hips with an upright spine. Keep a slight bend in your knees as you twist from side to side as far as feels comfortable, keeping both shoulders square to the front of your mat or floor.
4. Triceps Extension on the Bench
This exercise is great for toning the back of the arms and can be done with or without weights. Start by sitting on a bench with your back straight and feet flat on the ground. If you’re using weights, hold them in your hands with your palms facing up. Bend your elbows and lower the weights behind your head, then extend your arms to return to the starting position. Repeat for 10-12 reps.
One of the most effective ways to slim down your waist is by toning your triceps. Since these muscles are located on both sides of your arms, performing a few exercises can quickly firm them up and give you a narrow, toned look. One great exercise for your triceps is called triceps extension on a bench, which you can do with or without weights. For best results and safety, be sure to keep proper form throughout each rep.
5. Leg Raises
Leg raises are a great way to slim down your waistline and get fit. You can do them anywhere, anytime – no equipment needed! Plus, they target your entire lower body, including your hips, thighs, and glutes. Here’s how to do them Lie on the floor with your back flat against the ground. Keep your knees bent and feet flat on the floor. Lift both legs so that you’re balancing on just your heels, then lower back down without touching the ground again. Repeat for 10-12 reps in sets of two or three sets at a time.
Aim for three sets per day and six days per week to see maximum results. The ab wheel: Sit on the floor with your legs straight out in front of you. Place one hand behind you and use it as support while leaning forward. Place the other hand behind your head and hold it there throughout the exercise. Roll yourself towards your stomach using your abs, then roll back out using momentum from your arms to propel yourself forward (think about rolling off a large rubber ball). Push off with one arm first, then push off with the other arm.
