Effective Waist Slimming Exercises

When planning an exercise programme, many people view the waist as a key target. We might focus on toning our abs and achieving an hourglass figure to look fabulous in a skimpy bikini, or eliminate the belly bulge caused by holiday binge eating. Whatever the motivation, there are several exercises almost everybody can undertake in an effort to trim down their mid-section.

I’ll go through various exercises you can use to trim your weight – you can weave as many as you like into a whole-body workout regime.

The Warm Up

All exercise should start with the warm-up stage. These first three allow you to home in on the abdominal muscles, and get ready for the proper workout.

  • Squats – From a standing position, your feet level with your hips and your back straight , flex the knee and drop your body until your thighs are parallel with the ground. Return to a standing pose, and repeat for 10 to 20 reps. Putting your hand on your hips will improve balance.
  • Lunge with Arm Weight – Beginning in a standing position, with a single 5-lb weight in your right hand, push forward with your left leg until your ankle is level with your knee. In a single move, elevate the weight above your head while you return to an upright position, and slowly bring the weight back to your side. Use your abs and arm muscles, not gravity, to drop the weight. Alternate legs/5-lb weight for 10 to 20 reps.
  • Inchworm Crawl – From a full-body push-up position, put your feet flat on the floor and crawl backward with your hands. When your hands have inched as far as possible towards your feet, begin to crawl back, and replicate the exercise 10 to 20 times.

Stability

The stability workout below can be performed without the need for extra equipment. Begin with 15 to 20 reps.

  • Crunches – This is essentially a half sit-up. Lie on your back with flexed knees and feet planted on the floor. Keep your arms at your sides, and use your abs to raise the upper body. Tighten your abs and breathe out, holding the pose for one or two seconds, and gently drop your upper body back to the floor. Avoid using your back and hip muscles as you drop your body. Also, don’t make the usual mistake of anchoring your feet under a settee, or having a friend or trainer hold them down, as this will reduce the focus on the abdominals.

Dynamic Core Exercises

These is the demanding group of waist slimming exercises; perform eight to 10 reps of each.

  • Torso Twist – With your feet flat on the floor, hip width apart, hold a long bar or pole across your shoulders and behind your neck. Extend your arms and take an overhand grip on the bar with your hands. Twist your body to the right, neck straight, and squeeze your abs. Maintain the position for two seconds, breathe out and slowly move back to the starting position. Complete all reps on one side before swapping over.
  • Around the World – With your arms extended outward at shoulder height, grab an exercise ball or weight between your hands. Start drawing a large circle in the air with the ball or weight. Take your circle as far down as you can by flexing your knees while keeping your back rigid. Remember to squeeze the abdominal muscles and breathe out at the lowest point of the circle, maintain the position for a second or two and slowly come back to the starting position.
  • Woodchopper – Holding a ball or weight above your head, slowly sink your arms forward in a “chopping” move. Your downward motion will continue as you flex at the knees, keep a straight back and finish when the ball or weight touches between your feet. Slowly move back to your original position. You can do this with a forward or diagonal chopping motion.

Unbalanced

These last two waist trimming routines challenge your balance; carry out five to 10 reps of each.

  • Crawl Crunch – On all fours, balance your body on your left knee and hand. With your right leg and hand in the air, crunch your elbow into your knee. Complete all reps for one side before switching over.
  • Single Arm Twist – Start from a sit-up pose. Depending on your state of fitness, you can carry out full-body sit-up or keep your knees on the floor. Lift your left arm off the floor and swing outward until your torso is facing the ceiling, then squeeze your abs, maintain for two seconds and breathe out. Slowly bring your arm back to the floor, regulating your movements with your abdominal muscles, and do the same on the right side.

Use the above exercises as the template of an exercise plan, or blend them with others such as thigh slimming exercises and arm slimming exercises. Before you know it, you’ll be well on your way to working that dream bikini again!