10 best waist exercises to reduce fat

10 best waist exercises to reduce fat | XpertsReviews.com

It is common for women to gain weight, especially around the belly. Try these 10 best waist exercises to reduce fat and burn calories.

While burning calories and losing belly fat may seem difficult, it is not impossible if you practice waist exercises regularly. Waist exercises are a great way to tone your midsection while losing those extra inches. Moves like bicycle crunches, side planks, and Russian twists engage your abdominal muscles, tightening and strengthening your waistline. However, you have to remember that spot reduction is a myth. So, it is important to combine these exercises with cardio workouts like running or cycling to burn fat all over your body, including around your waist and stomach, as well as eating a healthy diet.

What are the exercises for the waist?

Waist exercises target the muscles around your midsection, including your obliques and core, helping to tone and strengthen this area. From planks to push-ups, these exercises can help improve your posture, improve your balance, and give your waist a slimmer, more defined appearance.

10 Most Effective Waist Exercises

Waist exercises are great for burning belly fat, increasing calorie burn, and improving balance while preventing back pain. They also strengthen your abdominal and core muscles. Incorporate these 10 waist exercises into your daily routine to reap the benefits.

5 Standing Exercises for Waist

1. Dumbbell lateral flexion

This exercise targets the sides of your body, including the obliques. It effectively tones the waist area and improves flexibility. Holding dumbbells in each hand further strengthens core strength and stability. To perform the exercise:

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  • Stand with your feet shoulder-width apart, holding a dumbbell in one hand and keeping the other hand on your waist.
  • Slowly bend to the side at the waist, lowering the dumbbell as far as you can without restricting your movement.
  • Return to the starting position and repeat for 12-15 reps, then switch sides.

2. Squat twists

This total-body exercise includes a waist twisting motion that helps burn calories and strengthen your bones. It stretches your hips, knees, and ankles while improving flexibility in your spine and inner thighs. According to a study published in the International Journal of Sports Science and Disability HealthSquats can help build muscle and burn body fat. To perform this exercise: To perform this exercise:

  • Start in a squat position and as you stand up, rotate your torso to one side while bringing your opposite elbow toward your knee.
  • Alternate sides with each squat, aiming for 10 to 15 reps on each side.
morning workout
Squats can be very effective for burning calories. Image courtesy of Adobe Stock

3. Standing leg raise

When done regularly, this exercise can strengthen your hips, outer thighs, and back muscles, improving your range of motion and hip stability. Plus, by targeting your abdominal muscles, this exercise can promote weight loss and reduce fat around your waist.

  • Stand up straight with your feet hip-width apart and place your hands behind your head.
  • Lift one leg out to the side as high as you can while keeping your upper body straight.
  • Lower the leg and repeat on the other side.
  • Perform 12 to 15 repetitions per leg.

4. Jumping jacks

A simple yet effective cardio exercise that helps tone your entire body, jumping jacks get your heart rate up while engaging your core. It helps boost metabolism and burn calories, reducing fat stored around your waist. To perform this exercise:

  • Stand with your feet together and your arms at your sides.
  • Jump with your feet out to the sides while raising your arms above your head, then return to the starting position.
  • Try to take continuous shots for 30 to 60 seconds.

5. Wall push-ups

By strengthening your upper body, especially your arms and chest, wall push-ups reduce the risk of injury. Harvard Health PublishingPush-ups target multiple muscle groups from top to bottom, which tones the waist, increases metabolism, and burns calories. To perform this exercise:

  • Stand facing a wall with your arms outstretched in front of you.
  • Place your palms on the wall and lean forward into a push-up position.
  • Bend your elbows to lower your chest toward the wall, then return to the starting position.
  • Perform 12 to 15 repetitions.
push-ups against the wall
Use the walls of your home to do push-ups. Image courtesy of Shutterstock

5 Lying Exercises for Waist

1. Side plank

The side plank is a very effective exercise for your obliques, the muscles that run along the sides of your waist. It can build overall core strength and improve balance. To perform this exercise:

  • Lie on your side, prop your body up on one forearm, and lift your hips so that your body forms a straight line from head to toe.
  • Hold the position for 20 to 30 seconds and switch sides.
  • For an added challenge, lift your top leg while holding the plank, which further engages your core muscles.

2. Russian touch

This move targets your obliques and entire core. It can help improve balance and stability and burn calories and fat in your midsection. To perform this exercise:

  • Sit on the floor with your knees bent, lean back slightly and lift your feet off the floor.
  • Hold your hands together or grab a dumbbell and rotate your torso from side to side, touching the floor next to you each time.
  • Keep your abdominal muscles tight to increase the benefits.
  • Perform 12 to 15 twists on each side.

3. Alternate Bird Dog

Although this exercise may seem simple, it works many muscles, including the abs, obliques, hamstrings, and glutes, to strengthen your core. Plus, it can help prevent and reduce back pain by strengthening your lower back muscles. To perform this exercise:

  • Start on all fours, then extend one arm forward while kicking the opposite leg back, forming a straight line with your body.
  • Hold the pose for a second before returning to the starting position.
  • Alternate sides, performing 10 to 12 repetitions on each side.

4. Bike Crunch

Strengthening your core is very important because it helps you perform everyday tasks like lifting weights, bending, climbing, twisting, etc. Bicycle crunches help strengthen your core muscles and improve waist tone. To perform this exercise:

  • Lie on your back with your hands behind your head, knees bent and feet raised.
  • Bring one knee toward your chest while lifting your shoulder blades off the floor and rotating your torso so that your opposite elbow touches the knee.
  • Alternate sides in a pedaling motion. Try to do 15 to 20 repetitions on each side.
woman doing abs on bike
Doing crunches on a bike can help you get rid of belly fat. Image courtesy of Adobe Stock

5. Plank with hip dips

The hip dip plank is a much more effective exercise than a standard plank. It targets the oblique muscles, strengthens the entire core, and improves flexibility. To perform this exercise:

  • Start in a forearm plank position, then rotate your hips to one side, bringing them closer to the floor.
  • Turn towards the center and dive towards the opposite side.
  • Perform 10 to 12 dips on each side.

Performing these waist exercises can help maintain body posture and burn fat. To avoid the risk of injury, be sure to engage your abdominal muscles, breathe regularly, and avoid rushing through the movements. Also, perform these exercises regularly to see positive results!

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