Top 5 Waist Slimming Exercises You Can Do at Your Home

Healthful Vitality | 11/15/2021 | Waist Slimming Exercises

Of course, an hour-glass shaped waist is a productive goal. Moreover, waist slimming can reduce your risk of having diabetes and cardiovascular diseases. Incidentally, firm and fat-free obliques will, in turn, strengthen your core body. Here, you can see five waist slimming exercises to attain your goal.

1. Resistance Exercises

Generally, resistance exercises include a group of workouts that forces your muscles against resistance. Usually, heavy objects such as dumbbells are used for resistance exercises. Indeed, you may have to go to a gym. However, you can do workouts using your body weight as resistance, obviously, in the comfort of your home. As listed below, there are many such exercises you can do at home.

• Bicycle crunches,
• Oblique V crunches,
• Side plank,
• Russian twists,
• Reverse crunches,
• Lying down heal touchers,
• Waist-slimming squats.

2. Aerobic or Cardio Exercises

Largely, aerobic means ‘with air.’ So, they are a set of workouts that enhances the use of oxygen for your muscle metabolism. As a result, you can have better heart functioning. Lately, a 2021 study indicates that resistance and aerobic exercises are the best for waist slimming. [1] So then, waist slimming exercises of this category are listed below;

• Jumping jacks,
• Speed walks,
• Rope jumps,
• Stair climbs,
• Mountain climbers,
• Flutter kicks.

3. Cycling and Swimming

In fact, cycling and swimming are a subtype of aerobic exercises. However, they deserve special mention as waist slimming exercises. The reason is, they can significantly reduce your waist size. Incidentally, these are also very enjoyable activities. Additionally, they are beneficial in strengthening your overall body muscles. So, these are preferred activities for you to start with your exercise routine.

4. HIIT Exercises

By and large, High-Intensity Interval Training (HIIT) is very effective in waist slimming and belly fat burning. As proved by a study, HIIT helps to lower the visceral fat mass in both sexes significantly. [2] In HIIT you will do a high-intensity workout for a fixed period. Usually, 30 seconds to one minute is ideal. Subsequently, you take a short interval of relaxation or low-intensity exercise. Gradually, you can increase the HIIT duration. Nevertheless, there are many HIIT workouts as listed below.

• Push-ups,
• Sit-ups,
• Squat jumps,
• Burpees,
• High knees,
• Sprinting,
• Lunges, etc.

5. Walking

Last but not least, walking is a waist slimming exercise worth considering. Assertively, short-term walking is proven to reduce BMI and waist circumference. [3] Also, it reduces the risk of lifestyle diseases like diabetes and hypertension. [3] Moreover, walking is the most practical workout even in your busy schedule. At least a brisk walk of 10 to 20 minutes can create wonders for you. Walking is simple but powerful. Most important is that you have to make the first stride. Afterward, you can make gradual progress to reach your goal.

Summary:

In short, resistance exercises, aerobic workouts, swimming and cycling, HIIT, and walking can significantly lower your waist size. But, ideally, you should stop doing the exercise if you feel symptoms such as fatigue, headache, increased heartbeat, etc. Indeed, you have to consider your doctor before doing the above waist slimming exercises if you have any health conditions. Also, it is always advisable not to do heavy exercises for a long time on the first day itself. So, start and progress on the go.

References:

1. Brellenthin AG, Lee Dc, Bennie JA, Sui X, Blair SN (2021) Resistance exercise, alone and in combination with aerobic exercise, and obesity in Dallas, Texas, US: A prospective cohort study. PLOS Medicine 18(6): e1003687. Available at: https://doi.org/10.1371/journal.pmed.1003687

2. Maillard F, Pereira B, Boisseau N. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Med. 2018;48(2):269-288. doi:10.1007/s40279-017-0807-y. Available at: https://pubmed.ncbi.nlm.nih.gov/29127602/

3. Li YC, Zhao YF, Yang XZ, Li ZX, Jiang W. Zhonghua Yu Fang Yi Xue Za Zhi.  Effects of short-term intervention of walking on body mass index, waist circumference, and related indicators of working population. 2019;53(2):212-217. doi:10.3760/cma.j.issn.0253-9624.2019.02.017. Available at: https://pubmed.ncbi.nlm.nih.gov/30744299/

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