15 exercises to slim the waist for a smaller waist

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While I love targeting the waist with basic exercises Which can tighten and shrink the middle area, it is important to know that it is not possible to reduce or slim only one area of ​​the body.

Slimming your waist not only builds muscle in that area – it also requires fat loss. And just doing abdominal exercises is not enough when it comes to losing fat around the waist. However, by making healthy lifestyle choices such as eating a healthy diet and exercising regularly reduce stress And the get a good sleepYou can prevent weight gain and fat storage around your midsection.

When it comes to losing total body fat, I always suggest Walking. Walking is a low-impact exercise that can increase calorie expenditure and adding cardio to your weekly routine can help Speed ​​up your metabolismIt helps in losing fat in general. Start by walking just 5 minutes around the building or somewhere in your living room!

When it comes to specific exercises that will help tone your midsection, it’s about maximizing your calorie expenditure to slim your entire body—including your waist—as well as strength training to tone your core muscles and create an hourglass-appropriate figure.

Here are 16 exercises to add to your workout routine that will do just that:

Reverse lunge with knee drive

Reverse lunge with knee drive

Reverse lunge with knee drive engages the core and Lower body muscles With increased blood flow in the body. The intensity of the exercise leads to a more significant calorie expenditure than reverse lunges alone. Start in a standing position and extend one leg back into a full reverse lunge. Engage your core and maintain balance by pushing your front foot into the floor. Then, when you return to the starting position, move your back knee in front of you to waist height. Repeat five reps for each leg.

Alternating toe up

Alternating toe up

Alternating toe touch It hits every major muscle. Start by lying flat on your back. Keeping your legs straight, raise them at about a 45-degree angle from the floor. Let both arms fall flat in a T position on the floor. Then, tightening your torso, lift your left leg and lift your torso off the floor as you reach for your right hand to touch your toe. Return to the starting position. Then repeat on the other side. Repeat 10 times on each side.

Bend the dumbbells with a neutral grip over the rows

Bend the dumbbells with a neutral grip over the rows

Bending in rows is great back workout It can help build an hourglass shape to reflect a slim waist. Start with the feet about shoulder width apart. Add a slight bend in your knees, push your hips back, and hinge forward with a straight back at a 45-degree angle. With arms hanging at your sides, hold the dumbbells so that your palms are facing each other with a neutral grip. Bring your elbows back to your hips as if you were pulling a mower string with both hands. Remember that the goal is to return the elbows to the hips. Slowly return to the starting point. Repeat for 10 repetitions.

butt kicks

butt kicks

Your Work hamstringsThe quads and glutes in this exercise increase blood flow and, if done intensely, can stimulate significant calorie burn! Stand with your feet shoulder width apart. Put your arms at your sides with the elbow bent. Next, bend your left knee as if you are going to start running but try to touch your butt with the heel of your foot. Repeat the movement on the other leg. This exercise is meant to be done quickly, so I encourage you to increase the speed while performing the butt kicks. Repeat for 60 seconds.

plank

plank

a plank It can be effective in engaging muscles throughout the body. It is important to make sure that you engage your core muscles during this exercise so as not to put pressure on your back. Start on your hands and knees and go down to your forearms. Place your forearms on the floor below your shoulders. Pull your abdominal muscles in and step your feet back. Bend your toes down as you raise your toes to bring your torso off the ground. Involve your core, and keep your back straight. Hold this position for 30 seconds. Rest and repeat again.

V-sitting

V-sitting

Start in a seated position. Engage your core muscles and gently bend back a few inches. Lift your legs in the air so that you are in a tabletop position. Extend your arms straight out in front of you so that they are parallel to the floor. Keeping your core engaged, extend legs straight up to a 45-degree angle in a “V” position. If this is too challenging, gently hold the backs of the legs for support. Hold the “V” position with the inner thighs pressed together for 10 seconds. Make sure to keep the shoulders relaxed and the abdominal muscles tightened. For a more advanced version of this exercise, you can raise the arms up.

mountain climbers

mountain climbers

mountain climbers It’s a great workout for working out your core muscles while also getting your heart rate up! Start with a full plank on your hands. Make sure your hands are directly under your shoulders. Next, engage your core, and rotate your back as you lead your knee into your chest. Return to the plank position. Then repeat with the other knee. Repeat 10 repetitions for each leg.

knee to elbow

knee to elbow

Put your hands behind your head and stand with your feet hip-width apart. Hit the left elbow down while raising the left knee to reach the knee toward the elbow. Repeat this 10 times and then switch to the other side.

bear crawls

bear crawls

Bear crawl is a full-body burner that works your entire heart out. Start on your hands and knees and bend the toes down to raise the knees. Make sure your hands are directly under your shoulders. At the same time, move the right hand and left foot forward a few inches. Your knees should never touch the floor, but should remain bent. Next, repeat the movement with the other side, moving your left hand forward with your right foot. Repeat for 10 repetitions on each side or for 60 seconds. (Depending on your space, you can either do this in place by moving back and forth one step, or cover more ground by moving forward a few steps and then back.)

jumping cranes

jumping cranes

Jump jacks are a great form of fixing in place You can do cardio at home. Start in a standing position with your feet hip-width apart. Hop both feet out to the side, aiming to land wider than shoulder-width apart with hands touching at the top. Return to the starting position. Repeat for 10 times or 60 seconds.

jump squats

jump squats

Another effective addition to HIIT workout Or as a finishing tool for a weight training session, the jump squat exercise engages the core and lower body while burning calories. Start standing with your feet shoulder width apart. Get down to a squat position, press your feet to the ground and jump explosively towards the sky. Immediately land in a squatting position to reduce impact on your knees and hips. Repeat for 10 repetitions.

flying dog

flying dog

Bird dogs are an excellent exercise to work on basic stabilization. This exercise is also a great way to increase awareness of the core muscles and help us engage them during exercises and other daily tasks. Begin in a tabletop position with hands and knees on the floor. Engage your core and reduce the excess movement from side to side as you extend your opposite arm and opposite leg straight out. Pause for a few seconds, while maintaining your balance. Return to the starting position. Repeat 10 times on each side.

wooden cranes

wooden cranes

Plank jacks not only work your core muscles, but performing this exercise increases blood flow and raises your heart rate. Begin in a full plank position. Use your abdominal muscles to protect your lower back. Next, jump both feet outward, like a hop, remaining in a plank position. Then, feet jump back. Increase the speed with the repetition of the movement. Repeat for 10-20 repetitions.

permanent abdominal exercises

permanent abdominal exercises

With your feet shoulder width apart, bend your elbows and place your hands behind your head. Bend and roll your right knee at the waist, bringing your left elbow across the body to meet it. Then bend the left knee, and hit the right elbow across the body to meet it. Keep switching sides, squeezing your abdominal muscles throughout. Repeat 10 times on each side.

Standing side up

Standing side up

Standing side up Work the lower abdominal muscles and oblique. Stand straight with your feet together and your arms at your sides. Raise your right arm and place your right hand behind your head as you would during a crunch. Let your left arm reach the left side of the body and squeeze the left oblique and feel the stretch in your right waist. Engage the right bevel to pull the body of the round back to the center. Repeat 10 times before switching sides.

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