Let’s be real: Dealing with a thick waistline can be frustrating. If you’re craving a slimmer, leaner midsection, we have some exciting news. We spoke with TJ Mentus, CPTcertified personal trainer and fitness expert at Garage Gym Reviews, who shares seven of his most recommended exercises for a slimmer waistline in 30 days.
While carrying extra cushion around your abdominal area may be an aesthetic issue, it also doesn’t do your health any favors. Excess abdominal fat increases your risk of dangerous health conditionsincluding heart disease, type 2 diabetes and high blood pressure. That’s why it’s essential for your overall health, well-being and longevity to regularly engage in movements that help you stay in tip-top shape and lose a few inches off your waistline.
Without further ado, let’s explore how to do Mentus’ seven killer exercises for a slimmer waistline in 30 days.
Air bike sprints

Air bike sprints are a high-intensity exercise that burns calories and promotes fat loss, making it an ideal choice for sculpting a slimmer waistline.
“Sprints are one of the most effective ways to burn fat,” says Mentus. “The high-intensity burst quickly increases caloric needs while simultaneously demanding muscle strength and power, thereby preserving the body’s muscles. Using an air bike helps reduce impact on joints while still working the whole body when the arms work with the legs.
Aim for 10 minutes of 30-second sprints followed by 30 seconds of rest.
Bike crunches


Abdominal exercises like bicycle sit-ups can be very effective in strengthening your core. This move also targets your obliques to help chisel a sculpted abdomen.
Mentus tells us: “This style of crunches will work the entire core, helping to tighten the midsection. A normal crunch works the six-pack muscles, but a cycling crunch involves the obliques, and you twist your shoulders with each rep bringing the knee up. up to the elbow.”
How to do it:
- Lie on your back, then place your hands near your ears.
- Turn to the right with your left elbow.
- As you twist, bring your right knee toward your chest so that it meets your elbow while your other leg is extended off the ground.
- Repeat on the other side, straightening your right leg and keeping it off the ground.
- Perform 4 sets of 25 bicycle sit-ups on each side.
Kettlebell swings


Kettlebell swings are a dynamic exercise that works your entire body. This movement will work your core, glutes, upper back and legs.
“Kettlebell swings are a full-body exercise that will increase your heart rate. The core should remain tense during the movement because the hips and legs generate the force while the upper body stabilizes the weight and holds it up,” says Mentus.
How to do it:
- Hold the kettlebell with both hands between your legs.
- Keep your back flat and reach the kettlebell through your legs, pushing your hips back.
- Keep your arms straight and aggressively extend your hips, allowing the kettlebell to swing at chest height.
- Lower the kettlebell with your arms and enter the next repetition.
- Perform 8 rounds of 20 seconds of work and 10 seconds of rest.
Burpees


Combining a squat, plank, and jump, burpees provide a high-intensity cardio workout while activating your abs, obliques, and lower back.
“Burpees might be the best bodyweight exercise for burning calories,” says Mentus. “Your arms and legs will work hard to move your body, leading to a rapid increase in heart rate. They can also be done anywhere because it is a bodyweight movement.”
- Drop to the ground.
- Kick out behind you and let your chest touch the floor.
- Press your chest into the floor and simultaneously move your feet forward.
- Lift your hands off the floor and back up.
- Do 4 sets of 10 repetitions with 30 seconds of rest between sets.
The medicine ball slams


This underrated exercise will work your entire body and help you slim down your waist.
Mentus says, “This is a simple, high-intensity exercise that allows you to exert as much force as possible when throwing a medicine ball on the ground. Use a medicine ball that is not too bouncy and of moderate weight, within 15 to 20 minutes. 20 pound range.
- Start with a medicine ball placed between your feet.
- Take the medicine ball and bring it completely above your head.
- Throw the medicine ball between your feet as hard as you can.
- Perform 5 minutes of 30 seconds on, 30 seconds off medicine ball and see how many repetitions you can do.
Squat jumps


An explosive plyometric exercise that works the lower body and engages the core, squat jumps combine a squat and a vertical jump to increase calorie burning and increase leg strength, leading to a slimmer waistline.
“Squat jumps are a great plyometric movement to increase your heart rate and burn calories. Any type of jump requires a lot of effort, increasing the heart rate significantly,” says Mentus.
- Squat down by sitting your hips back while keeping your chest lifted.
- Once you reach the full depth, explode from the bottom by jumping as high as possible.
- Land and reset before the next rep.
- Perform 10 minutes of squat jumps, alternating between squat jumps of up to one minute and one minute of rest.
Dumbbell Thrusters


The dumbbell thruster is a compound exercise that works multiple muscle groups simultaneously, providing a prime calorie burn.
“Thrusters are a movement that will tire most people quickly,” says Mentus. “They combine a squat with a shoulder press in one movement. This combination requires a lot of energy and muscle power, making them very effective at burning fat.”
- Hold a dumbbell in each hand horizontally, with one end of each resting on your shoulders.
- Perform a squat while keeping the dumbbells straight.
- Explode from the bottom of the squat and simultaneously press the dumbbells overhead.
- Lower the dumbbells to your shoulder and begin the squat for the next repetition.
- Do 4 sets of 12 to 15 thrusters with a difficult weight with which you can maintain good form.
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