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Although I love to aim for the waist with basic exercises that can tighten and tone the midsection, it is important to know that it is not possible to reduce or slim down just one area of the body.
Slimming the waist is not just about toning the muscles in that area, it also requires losing fat. And just performing abdominal exercises is not enough when it comes to losing fat around the waist. However, by choosing a healthy lifestyle, such as eating a healthy diet and exercising regularly, as well as reducing stress Y get good quality sleepcan prevent weight gain and fat storage around the midsection.
When it comes to losing body fat in general, I always suggest walking. Walking is a low-impact exercise that can increase caloric expenditure, and adding cardio to your weekly routine can help. speed up your metabolism, which helps with fat loss in general. Get started with just 5 minutes of walking around the block or instead in your living room!
When it comes to specific exercises that will help tone your midsection, it’s all about increasing your caloric expenditure to slim your entire body, including your waist, plus strength training to tone your core and create that fit hourglass figure. .
Here are 16 exercises to add to your fitness routine that will do just that:
Reverse lunge with knee drive
The knee drive reverse lunge engages the core and lower body muscles while increasing blood flow in the body. The intensity of the exercise results in a more significant caloric expenditure than reverse lunges alone. Start in a standing position and extend one leg behind you into a full reverse lunge. Engage your core and maintain balance by pushing your front foot toward the floor. Then, when you return to the starting position, raise your rear knee in front of you to waist height. Repeat for five reps on each leg.
Alternate reaches of the toes
The alternate touch of the toes hit every core muscle. She begins by lying on her back. Keeping your legs straight, raise them at a 45-degree angle from the ground. Let both arms fall flat in a T-position on the floor. Then, contracting your core, lift your left leg lifting your torso off the ground as you reach your right hand to touch your toe. Go back to the starting position. Then repeat on the other side. Repeat for 10 repetitions on each side.
Incline Neutral Grip Dumbbell Over Rows
Incline rows are excellent back exercise that can help build that hourglass shape to reflect a slimmer waist. Start with your feet shoulder-width apart. Add a slight bend at the knees, pushing your hips back, roll forward with a straight back at a 45-degree angle. With your arms hanging by your sides, hold the dumbbells so your palms are facing each other in a neutral grip. Drive your elbows toward your hips as if you were pulling a lawn mower rope with both hands. Remember, the goal is to bring your elbows toward your hips. Slowly return to starting position. Repeat for 10 reps.
kicks in the butt
working you hamstrings, quads, and glutes in this exercise increases blood flow and, if done intensely, can promote a massive calorie burn! Stand with your feet shoulder-width apart. Bring your arms to your sides, adding a bend at the elbow. Next, bend your left knee as if you were going to start jogging, but aim to touch your butt with the heel of your foot. Repeat the movement with the other leg. This exercise is meant to be done quickly, so I encourage you to pick up the pace as you perform glute kicks. Repeat for 60 seconds.
Plank
A plank it can be efficient in engaging muscles throughout the body. It’s important to make sure you engage your core muscles during this exercise so you don’t put pressure on your back. Start on your hands and knees and work your way down to your forearms. Rest your forearms on the floor below your shoulders. Contract your abs and step your feet back. Tuck your toes down as you rise to lift your torso off the ground. Engage your core, keeping your back straight. Hold the position for 30 seconds. Rest, then repeat one more time.
v-sit
Start in a sitting position. Engage your core muscles and gently lean back a couple of inches. Raise your legs in the air so they’re in a tabletop position. Stretch your arms forward so they are parallel to the ground. Keeping your core engaged, extend your legs up to a 45-degree angle into a “V” position. If this is too challenging, hold onto the backs of your legs slightly for support. Hold the “V” position with your inner thighs squeezing for 10 seconds. Make sure to keep your shoulders relaxed and your abs tight. You can stretch your arms above your head for a more advanced version of this exercise.
the climbers
the climbers they are a great exercise to work your core muscles while getting your heart rate up at the same time! Start in a full plank position on your hands. Make sure your hands are directly below your shoulders. Next, engage your core, rounding your back as you drive your knee toward your chest. Return to plank position. Then repeat with the other knee. Repeat for 10 repetitions with each leg.
knee to elbow
Put your hands behind your head and stand with your feet hip-width apart. Drive your left elbow down as you lift your left knee to reach your knee toward your elbow. Repeat this 10 times and then switch to the other side.
the bear crawls
Bear crawls is a full body burner that works your entire core. Start on your hands and knees and tuck your toes down to lift your knees. Make sure your hands are directly below your shoulders. At the same time, move your right hand and left foot forward a few inches. Your knees should never touch the ground, but should remain bent. Then repeat the movement on the other side, moving your left hand forward with your right foot. Repeat for 10 repetitions on each side or for 60 seconds. (Depending on your space, you can do this on the spot by moving forward and back a step, or cover more ground by moving forward a few steps and then back.)
jumping jacks
Jumping jacks are a great way to cardio you can do at home. Start standing with your feet hip-width apart. Jump both feet out to the side, aiming to land wider than shoulder-width apart with your hands touching above your head. Go back to the starting position. Repeat for 10 repetitions or 60 seconds.
jump squats
Another effective addition to a hiit workout or as the finisher of a weight training session, jump squats engage your core and lower body while burning calories. Start standing with your feet shoulder-width apart. Squat down, press your feet into the ground, and explosively jump into the sky. Land immediately in a squat to lessen the impact on your knees and hips. Repeat for 10 reps.
bird dog
Bird dogs are an excellent exercise to work on core stabilization. This exercise is also a great way to increase awareness of our core muscles and help us engage them during other exercises and daily tasks. Start in a tabletop position with your hands and knees on the floor. Engage your core and minimize excess side-to-side movement as you extend the opposite arm and opposite leg out straight. Pause for a few seconds, keeping your balance. Go back to the starting position. Repeat for 10 repetitions on each side.
plank cats
Planks not only work your core muscles, but performing this exercise also increases blood flow and increases your heart rate. Start in a full plank position. Engage your abs to protect your lower back. Then jump both feet out, like a scissors, staying in a plank position. Then put your feet back in. Increase speed as you repeat the movement. Repeat for 10-20 reps.
Standing Bicycle Crunches
With your feet shoulder-width apart, bend your elbows and place your hands behind your head. He bends the right knee and rotates it at the waist, bringing the left elbow across the body to meet it. Then bend your left knee, crossing your right elbow across your body to meet it. Continue alternating sides, squeezing your abs throughout. Repeat 10 times on each side.
Standing Side Reaches
Standing Side Reaches work the lower abdominal muscles and oblique. Stand up straight with your feet together and your arms at your sides. Raise your right arm and place your right hand behind your head as you would for a sit-up. Let your left arm reach the left side of your body contracting your left obliques and feeling the stretch in your right waist. Engage the right obliques to bring the twist body back to center. Repeat 10 times before switching sides.
This article was originally published on HOY.com
