In modern days, junk food, irregular lifestyle and lack of proper sleep is causing obesity in people. Both men and women suffer from this and the after effect of excess weight is the bulky waist line. The excess fat gets deposited in the waist area and look like tires popping out of your body. This can make you look quite ugly and also cause severe inconvenience. The best way to deal with this problem is to cut down consumption of fatty and junk foods.
A good exercise regime that focuses particularly on slimming down the waist line is very important to lose those extra inches. In this article, we will guide on some of the best waist loss exercises that have benefited many men and women, who were able to cut down their waist line with regular practice.
1. Standing Side Kicks:
This exercise helps in giving you the required stability. It helps in toning the muscles in thigh and groin areas and also stretches the abdomen muscles. By giving firm kicks, the excess fat gets burnt and results in slimming down your waist line.
How To Perform:
- To perform this exercise, you must stand straight with your legs parted.
- Now lift your right leg off the ground and kick it into the air.
- Repeat to the other side.
- Make sure your hands are placed on your hips.
- Do about twenty reps on each side before you can go into the next exercise.
Result:
- Toned Muscles in lower body including abs, thighs, hamstrings and groin.
- Offers body balance and stability
2. Hip Raises:
Hip Raise is a great exercise to strengthen your hamstrings and tone your abdomen muscles. It can also work on strengthening your glutes for a toned look. Regularly performing this exercise can burn the deposited fat and reduce inches around your waist line.
How To Perform:
- To do the hip raises, lie on the floor and place your hands by your side.
- Now lift your hips up and extend your right leg with your toes pointing towards the wall.
- Hold for a count and come down to the first position.
- Repeat this exercise ten times with each leg.
Result:
- It can help your work on your hip extension
- Hip raise can also help in reducing the bulky waist line
See More: Crossfit Bodyweight Workouts
3. Standing Front Kicks:
If you want to tighten your abs, standing front kicks are the best exercises to reduce waist size. They also help in toning your thigh muscles and strengthen them. By kicking your legs, the abdomen portion gets reduced due to fat burning.
How To Do:
- For this exercise, you must stand straight and lift your right foot in such a way that it makes a 90 degree.
- Now kick straight up.
- Bring your leg back down now and repeat this again.
- Do this around twenty times with each leg before you stop.
- This exercise is great for your waist.
Result:
- Firm abdomen muscles and toned thigh areas
- Reduced Waist Line
4. Running Up the Stairs:
A great way to get rid of hip fat is to run up the stairs. They are not as easy as they sound. If you can spend only five minutes about three to four times a day by just running up the stairs you will be amazed at how slim your waist will be only within a few months.
How to Do:
- Choose a good flight of stairs
- Start running and move upwards
- Do this for about 5 minutes atleast 3-4 times a day
Result:
- Your Waist line will be significantly reduced
- You will feel light and energetic
See More: Yoga Exercises For Constipation
5. The Plank:
Plank push ups are the best way to tighten your abdomen muscles. They can push the excess fat inside and strengthen the upper body. You will also notice strengthened shoulders and neck muscles. By pushing against the gravity, the fat gets burnt easily.
How to Do:
- This is one of the basic yet very effective exercises you can do in order to slim your waist.
- The first thing you need to do is come to the push up position.
- Keep your body straight and firm.
- Your elbows should be bent on the ground.
- Keep yourself in that position for the next minute or so.
- Repeat ten times.
Result:
- Toned abdomen muscles
- Reduced waist line
6. The Fly up Exercise:
This is one of the most effective waist slimming exercises. This posture uses the muscles around the abdomen to push the body upwards. This results in burning of the deposited fat in that area. With regular practice one can achieve the desired results.
How To Do:
- For this you must lie down first.
- Now lift your legs in such a way that your toes are extended upwards (not completely though).
- Don’t part your legs.
- Now lift your head and torso as high as you can with your hands lifted up
- Stay in that position for 60 seconds and come back down.
- Repeat 20 times.
Result:
- Firm abdomen muscles
- Reduced Waist Line
See More: Basic Leg Stretch Exercise
7. The Russian Twist:
Russian twist engages the abdomen muscles and pushes the fat away from the waist. This fat gets utilized and hence there will be a reduction in the waist line. It also strengthens the obliques, thigs and entire upper body.
How To Do:
- To do the Russian Twist, you have to sit on the mat with your knees raised.
- Now keep your abs tight and lift your legs four inches off the ground.
- As you do this, extend your arms and then move your torso towards the right direction.
- Repeat on the left side.
- You should do ten on each side.
Result:
- You will achieve a flat stomach and reduce waist line
8. Parighasana:
This pose helps in strengthening the abdominal muscles and stretches the areas around obliques, hamstrings and spine. In improves flexibility and stimulates your digestive system. It also helps in smooth bowel movement and fat reduction.
How To Do:
- For this, you must kneel on the mat and stretch one leg out.
- Now raise your hands up and hold them together as if you are doing a Namaste.
- After this stretch to the left side and then to the right.
- Repeat about twenty times on each side.
- Inhale and exhale.
Result:
- Flexible body and toned abdominal muscles
- Improved digestion
See More: Isometric Exercises
9. Hip Twist:
The Hip twist engages the abdominal muscles and strengthens them. It uses the fat around abdominal area to move the body and results in fat reduction. It also helps in flattening the stomach area and lower back.
How To Do:
- To do some hip twists, keep yourself in the plank position first.
- Then twist your hips to the left side and then to the right.
- Keep your belly button and torso tight throughout.
- Do this for twenty minutes
Result:
- Flat stomach that is well toned and strengthened
Waist line is caused by numerous factors, which are mainly relation to occupation and lifestyle. Sedentary jobs confine people to remained seated throughout the day. This makes them lethargic and all the consumed food gets stored in the form of fat around the waist line. With no exercise, this become a bulk around your waist and can lead to numerous health issues. It’s important to act at the right time and start taking precautions to avoid unwanted health risks.
