7 Exercises to Get a Trimmer Waist in No Time
Getting a trimmer waist isn’t easy. Losing fat depends on dieting and exercise. Thus, you’ll need to adopt a well-balanced diet, an exercise routine, and maintain healthy habits.
Today’s article contains 7 types of exercises that may help you attain this goal.
Why do we get love handles?
The two main factors that condition body fat build up are dieting and exercising. A good exercise routine and a healthy diet can provenly help remove excess pounds, as shown by this study by Universidad de la Frontera, in Chile.
However, there are other reasons that also cause those infamous love handles. These might include organ functions, lack of sleep (as shown by this study from the Universidad Nacional Autónoma in Mexico), or hormonal problems, as shown by this study from the American Thyroid Association.
Here are 7 effective exercises to get a trimmer waist in no time.
7 exercises for a trimmer waist
Planks are becoming more and more popular. Although they focus on the abs, they also work out all your body’s muscles. The type of training that focuses on this area is called “core,” as stated in this study conducted by the University Miguel Hernández in Elche, Spain.
- The pose: plank starts from the ground, facing down, with the elbows and toes supporting the body’s weight.
- The entire body should be positioned straight and aligned to do the exercise properly.
- You should maintain this position for a few seconds and repeat it several times in your sets. Thus, you should increase your sets and duration over time.
2. Mountain climbers
From the plank position, but with your arms stretched out, you can boost your metabolism and increase fat loss around your waist with one simple exercise.
- Move as if you’re trying to run or climb while staying in the same position.
- To do so, bring your knees to your elbows in one continuous motion.
- This exercise is great because it combines toning and cardiovascular exercises.
3. Trunk twists
If you want a slim waist, you need to keep the sides of your torso as flexible as possible and put them in constant movement.
- To do this, you must stretch out your entire torso as if you were grabbing something that’s high up. According to this study carried out by the University of Malaga, Spain, trunk twists can be effective for avoiding contractions if done well.
- You can do this exercise by sitting down in a chair and stretching out your arms towards the floor as if you were grabbing something.
- Repeat these stretches on both sides throughout the day whenever possible.
4. Horizontal twists for a trimmer waist
You can do horizontal twists to keep the waist in motion. Twist yourself as if you were turning backward without moving your hips.
You can do this exercise with your hands on your waist or by using an elastic band. Also, in some gyms, there are specific machines made for this exercise.
5. Knees to elbows
Standing up with your hands behind your head and having your legs slightly separated, lift one knee up towards the opposite elbow. Repeat the exercise, alternating both sides.
You can vary this exercise by lying down and looking towards the ceiling. If you do the exercise laying down, you work out your abs even more.
To burn off the most stubborn fat, you should do some kind of cardiovascular exercise on a weekly basis. Abs exercises aren’t enough to reduce fat. They rather help fight against flabbiness.
- In order to start burning fat, you can do a simple yet exhausting exercise such as jumping. It’s also a great way to encourage socialization, as shown by this study from the University of Burgos, Spain. You can jump rope, on a trampoline, or wherever you are.
- In any case, always maintain good posture when jumping. Keep your back straight and the knees bent.
- Always bounce back gently, as if you were landing on something soft. You should always do this landing on your tiptoes, trying to make as little noise as possible.
Also read: 8 Body Toning Exercises at Home
7. Belly dancing
Lastly, we must talk about belly dancing as it’s about moving the waist.
Belly dancing is a traditional Middle Eastern dance known for a wide range of flexibility in different areas of the body. Moreover, the main part is the pelvis, which controls the movements of the waist and hips, etc.
Belly dancing is a popular form of exercise that includes a combination of muscle toning and cardiovascular exercise.
Practice every week and you’ll lose weight, improve flexibility, strengthen your abs, and of course, attain a trimmer waist.
Finally, no matter how much exercise you do, you won’t notice results unless you also follow a proper diet. Furthermore, stay well-hydrated at all times.
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.
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