Simple Exercises to Reduce your Waistline
If you want an hourglass figure or just simply want to lose a few pounds, try the following exercises to help you reach your goals.
Workouts often concentrate on the abdomen, buttocks, arms or legs leaving the waist behind. It’s time to change your priorities by adding the following simple exercises to your normal routine.
Simple exercises to reduce the waist
The waist is the area that’s located between the thorax and the hips. It tends to be the narrowest part of the body, especially in women. The size of the hips may sometimes be used as an important measurement to identify the risks of being overweight or suffering from cardiovascular issues.
Doing exercise to reduce your waistline will help you prevent diseases. In addition, it’ll shape your figure. You’ll also feel comfortable in anything you decide to wear!
Here are a few examples of simple exercises to reduce the size of your waistline:
Rotation: simple exercises
The rotation exercise is very simple to perform. All you need is a long rod, you can also use a broom. If you can’t find a long stick you can also perform the exercise without it. Carry out the exercise by performing the following actions:
- Stand firmly with your feet separated.
- Take the rod, place it on your shoulders and spread your arms over it.
- If you don’t have a rod, you can place your hands behind your head with your elbows pointing outwards.
- Now, turn your torso to the right. As you move your torso to the right, you should also move your head in the same direction.
- Return to the starting position and then repeat the movement in the other direction.
- Perform 5 sets of 15 repetitions.
Slide plank
The side plank is an exercise that works out the waist, burns fat and improves balance. In order to carry it out, perform the following actions:
- Lie on your right side, resting your elbow on the floor and with your legs together and extended.
- Using the strength of the abdomen, lift your hips off the floor until they align with your body.
- You can place your free hand on your hip or raise it in the air.
- Concentrate your energy on your abdomen in order to work out the oblique muscles.
- Hold the posture for 30 seconds.
Obliques
There are many different exercises that you can use to work out your oblique muscles. The following are two examples that you can try at home:
Standing oblique workout
- Stand upright, with your back straight and your abdomen contracted.
- Raise your hands upwards.
- Next, lean to the right without moving your hips.
- Return to the starting position and then repeat the exercise on the other side.
- Perform 5 sets of 20 repetitions.
Abdominal oblique
- Lie on a yoga mat or a towel and bend your knees.
- Leave your hands on the sides of your body and slightly raise your shoulders from the floor.
- Next, flex your torso to one side, return to the starting position and then do the same on the other side.
- Perform 5 sets of 10 repetitions.
Leg lifts
The lateral leg lift helps improve flexibility and strength, and of course, it helps reduce the waistline.
- Lie on the floor on one side of your body.
- You can place your free arm at the level of your abdomen in order to maintain balance.
- Next, raise your leg as high as you can and then bring it down slowly.
- Perform 4 sets of 15 repetitions.
Ground rotations
This exercise does not only reduce your waistline, but it also improves coordination. It’s a simple exercise that doesn’t require too much effort. It’s performed as follows:
- Lie on your back and bend your knees to your chest.
- Extend your arms on each side of your body with your palms facing downwards.
- Next, move both legs towards one side.
- Return to the starting position and then repeat the exercise on the other side.
- Perform 5 sets of 10 repetitions.
For the best results, make sure you accompany these exercises with a balanced diet and cardiovascular exercises. Don’t wait any longer to get the waistline that you want, put the exercises mentioned above into practice!
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Calatayud, J., Casaña, J., Martín, F., Jakobsen, M. D., Colado, J. C., & Andersen, L. L. (2017). Progression of Core Stability Exercises Based on the Extent of Muscle Activity. American Journal of Physical Medicine and Rehabilitation, 96(10), 694–699. https://doi.org/10.1097/PHM.0000000000000713
- WHO, & World Health Organization. (2008). Waist Circumference and Waist-Hip Ratio Report of a WHO Expert Consultation. World Health, (December), 8–11. https://doi.org/10.1038/ejcn.2009.139
- Flegal, K. M., Shepherd, J. A., Looker, A. C., Graubard, B. I., Borrud, L. G., Ogden, C. L., … Schenker, N. (2009). Comparisons of percentage body fat, body mass index, waist circumference, and waist-stature ratio in adults. American Journal of Clinical Nutrition, 89(2), 500–508. https://doi.org/10.3945/ajcn.2008.26847
