Whether you’re dealing with belly rolls, beer guts, or middle-aged spreads, it’s safe to say that your tummy situation is limiting your vibe and putting your health at risk. Excess fat waist makes getting into your favorite pants or shorts a chore, and you’d like to shape things up. To begin with, we have prepared a body weight training that will help you lose five inches from your waist without the need for equipment.
According to the Mayo Clinic, abdominal fat should not be taken lightly. Whatever your body weight, having too much extra fat in your abdomen it is associated with sleep apnea, high blood pressure, type 2 diabetes and insulin resistance, cardiovascular disease, colorectal cancer, and an increased chance of early mortality. Your age, the number of calories you feed your body each day, and the number of calories you burn can all contribute to your weight and gain belly fat.
When it comes to trim your waist five inches or more, you need to eat a healthy diet, strength train at least two to three times a week, and make sure you’re getting enough aerobic work. In addition to cardio and strength training, one rather underrated but stellar type of workout you can add to your routine is one that’s totally body-based. Bodyweight workouts can be done basically anywhere and don’t require fancy equipment. So whether you’re traveling on vacation or just don’t want to leave the house, there’s no excuse not to get in a healthy workout.
Get ready to build muscle, increase your endurance and strength, and improve your core stability. Here’s a great bodyweight workout to lose five inches off your waist or more.
Walking lunges begin by stepping forward with one leg and firmly planting your foot on the ground. Then lower yourself with control into a lunge until your back knee gently touches the ground. Walk forward with the other leg and repeat the movement. Perform three to four sets of 12 repetitions for each leg.
Judo push-ups stretch the torso and improve shoulder mobility. Begin the exercise by getting into a push-up position. Drive your hips toward the ceiling and get a solid stretch in your hamstrings. Swoop down to the ground, head to chest. Just before your body hits the ground, push yourself up, flexing your triceps to finish the movement. Do three to four sets of eight to 10 reps.
Step-ups begin by placing one foot on a bench or sturdy surface, such as a plyo box. Keep your chest high and tight
placing your foot on a bench or sturdy surface. Make sure your chest stays up and your core tight as you lean into the heel of your front leg and push yourself up. Flex your quads and glutes at the top of the movement, then lower under control before performing another rep. Perform three to four sets of 12 repetitions for each leg.
Get into a side plank position with your shoulder in line with your wrist and feet stacked. Lift your hips up and forward and brace your core. Leading with your top leg, lift from your heel as high as you can, flexing your glute at the end of the movement. Lower the leg under control back to the starting position before performing another repetition. Perform three to four sets of 10 repetitions for each leg.
You will begin the Janda Situp by lying on your back with your knees bent and your heels pressing against a sturdy surface. Squat down while driving your heels toward you, flexing your hamstrings. As you come up, flex your abs as hard as you can, exhaling all the air. Lower slowly, also known as with control, before doing another rep. Do three to four sets of eight to 10 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
