The Best Exercises To Reduce Your Waistline
Your waist is the preferred resting place for fat in your body. Any weight gained heads straight to your waist. The first thing people believe is that we have to work our abdominal muscles, doing abdominal exercises from dawn till dusk - but this not entirely true. To keep you in shape, take a loot at this OneHowTo.com article to learn the best exercises to reduce your waistline.
If we want to reduce the amount of fat around our waistline, the first thing we should do is to lose weight, this is the only way we can reduce volume and burn the fat stored in this area. To lose weight we should combine a balanced diet and some exercises that will help sculpt our whole body.
This is why we'd like to begin by explaining the best exercises to lose weight. We should highlight that, in order to see results you should be constant when exercising, there's no point in going to the gym once or twice a week: you should go at least 3 to 5 times per week so your body is in optimal conditions.
To reduce waistline we should combine exercises to burn calories and to tone the muscles in this area, this is the only effective way to achieve your desired waistline.
We'll start by talking about cardiovascular exercises, i.e, exercises that will activate your metabolism by burning calories quickly, therefore your body will have to resort to the fat stored in your body, thus getting rid of it. So this type of exercise is effective, you should also follow a low-fat diet. If you burn calories but also put them back into your body, you will not see any results even though you go to the gym often.
Some of the best exercises to burn calories are the following:
It's important to devote some of your exercising time to cardiovascular exercises as well as toning. You should practice these exercises for at least 30 to 45 minutes in order to burn calories and fat.
Once you have done your cardio exercises, the next step will be to concentrate on the area we'd like to reduce. In this case,out of all the best exercises to reduce waistline we'd like to talk about lateral crunches, to work on obliques, which are the muscles on our sides.
There are several exercises you can do, but at OneHowTo we've selected two of the simplest and most effective:
To do these crunches, lie down facing upwards on a yoga mat, lift your legs up flexed at a 90 degree angle whilst you put your hands behind your neck. Lift your torso and try get your right elbow to reach your left knee without using any force on the neck. Do it with the other arm and leg. Repeat 15 times each and rest. Do 3 series of 15 reps 4 times a week.
Another way to work this area is to lie down on your side on the yoga mat, holding your head with your hand and leaning your elbow and upper arm on the mat. Lift your top leg as high as possible and lower it down without it touching the floor and lift again. Do 3 series of 15 reps for each leg to see results.
This exercise can be done both at the gym and at home as you don't need any extra material. To do it, stand up with your feet on the floor and try to touch your right knee with your left elbow by lifting your leg and lightly turning your waist. You should combine left and right and do 15 reps of each, rest and do 3 more series.
Now we're going to give you another of the best exercises to reduce waistline that you can easily do at the gym or at home. You will need some weights, though you can use a broomstick or similar if you haven't go any around. To do this exercise follow these steps:
- Stand up, with your back straight and separate your legs so they are parallel to your waistline, flex them a little so they are not tense.
- Hold the weights on your shoulders, behind your neck.
- Hold them with your hands making sure your back is not tense.
- Turn your waist around in this position without moving your feet.
- Turn to each side and repeat this movement 15 times.
Do 3 series of this exercise, which will help refine your waistline.
When talking about exercises that focus on the waistline, we could not forget about squats. This exercise is adequate to refine the waist as the strength used will make our back muscles work as well as the rest of the muscles in the area, including the waist, thus toning it.
To get best results we prefer doing squats with dumbbells, as the extra weight will increase our results. To do this exercise we propose the following:
- Stand up on the yoga mat with your legs spread open to your waistline and lightly flexed.
- Hold the dumbbells, one on each hand.
- Bend downwards, lifting your buttocks lightly, strengthening you leg muscles to make sure you don't strain them. Go back up again.
- Make sure you keep your back straight.
Do 3 series of 15 reps each.
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