Top 5 Waist Exercises For Women
- By Kya Grace
- Published 11/12/2011
- Wellness, Fitness and Diet
- Unrated
The unlovable love handles around your waist bring along with them much more than just embarrassment and frustration. They also deprive you of good health and longevity. The two main reasons for waistline growth are physical inactivity and unhealthy diets. While being women, we naturally are aware of the food that we take in, exercise is something that we tend to ignore. But with these 5 quick and simple waist exercises – not anymore!
· Cardiovascular Workout:
Cardio sessions help you increase your metabolism. With increased metabolism, your calories burn faster, specially your belly fat. Thus, cardio workouts are great solutions to your waistline problems. For this, you need to walk on an inclined platform (10-15 degrees) for about 10-15 minutes. The inclination makes the exercise more strenuous than walking or jogging on a plain land. Taking stairs regularly also give similar results. However, if you have heart problems, this may not be recommended. Check with your personal trainer for a suitable alternative.
· Vacuum Pose:
This is an effective waist reducing exercise. If done regularly and correctly, it shows distinct result within a month. In this exercise, you need to suck in your navel as much as possible. Ensure that your upper abs area is not sucked in, for that will completely nullify the effect. Hold your breath in this position for half a minute and then exhale gradually. Repeat the cycle for 20 minutes every day. This exercise basically trains your stomach muscles to contract and hold tight, which eventually becomes an automatic behavior. Thus, your stomach muscles look flatter and well-shaped.
· Squats and Deadlifts:
Quite contrary to the common belief that squats are only meant
for bicep-building, these actually help in reducing the belly fat as well. For this, you need to lie on the floor with your face down and back straight and start squatting swiftly. Ensure that you go low enough while doing the squats. The huge muscle mass that this exercise adds to your frame boosts your body metabolism, allowing faster fat loss. It works with different muscle fibers and hence, increases your calorie burn massively.
· Cycling:
A traditional, yet effective exercise that helps to reduce your waistline immensely is cycling. You can do an actual cycling on road or perform a mock-cycling exercise at home. For the latter, lie flat on the ground, your hands clasped behind your head. Bring your knees towards your chest and lift the shoulder blades off the floor. Ensure that your neck is not pulled. Straighten your left leg out. At the same time, turn the upper body to the right while taking left elbow towards the right knee. Continue with alternate sides in a pedaling motion for 12 reps. Cycling increases your blood circulation and as such, is an effective toning exercise for your waist.
· Hip Swivel:
Hip Swivel is an effective way to slim your waist. For this, stand with your feet parallel to each other. Place your hands on your hips. With your back straight, bend your legs slightly to put your weight on them. Start moving your hips gently in small circles. Gradually increase the speed and start making the circles bigger. Change sides after doing at least 15 rotations in one direction. This exercise increases your blood circulation, relieves you from back pains, prevents stiffness in joints and strengthens your ankles and knees.
A regular routine for these exercises, clubbed with a healthy diet and guided training from a personal trainer, can definitely show you results within weeks. So, start giving time to your waist – and not waste your time.
· Cardiovascular Workout:
Cardio sessions help you increase your metabolism. With increased metabolism, your calories burn faster, specially your belly fat. Thus, cardio workouts are great solutions to your waistline problems. For this, you need to walk on an inclined platform (10-15 degrees) for about 10-15 minutes. The inclination makes the exercise more strenuous than walking or jogging on a plain land. Taking stairs regularly also give similar results. However, if you have heart problems, this may not be recommended. Check with your personal trainer for a suitable alternative.
· Vacuum Pose:
This is an effective waist reducing exercise. If done regularly and correctly, it shows distinct result within a month. In this exercise, you need to suck in your navel as much as possible. Ensure that your upper abs area is not sucked in, for that will completely nullify the effect. Hold your breath in this position for half a minute and then exhale gradually. Repeat the cycle for 20 minutes every day. This exercise basically trains your stomach muscles to contract and hold tight, which eventually becomes an automatic behavior. Thus, your stomach muscles look flatter and well-shaped.
· Squats and Deadlifts:
Quite contrary to the common belief that squats are only meant
· Cycling:
A traditional, yet effective exercise that helps to reduce your waistline immensely is cycling. You can do an actual cycling on road or perform a mock-cycling exercise at home. For the latter, lie flat on the ground, your hands clasped behind your head. Bring your knees towards your chest and lift the shoulder blades off the floor. Ensure that your neck is not pulled. Straighten your left leg out. At the same time, turn the upper body to the right while taking left elbow towards the right knee. Continue with alternate sides in a pedaling motion for 12 reps. Cycling increases your blood circulation and as such, is an effective toning exercise for your waist.
· Hip Swivel:
Hip Swivel is an effective way to slim your waist. For this, stand with your feet parallel to each other. Place your hands on your hips. With your back straight, bend your legs slightly to put your weight on them. Start moving your hips gently in small circles. Gradually increase the speed and start making the circles bigger. Change sides after doing at least 15 rotations in one direction. This exercise increases your blood circulation, relieves you from back pains, prevents stiffness in joints and strengthens your ankles and knees.
A regular routine for these exercises, clubbed with a healthy diet and guided training from a personal trainer, can definitely show you results within weeks. So, start giving time to your waist – and not waste your time.
Kya Grace
Kya Grace is nationally renowned fitness expert and owner of Dangerously Fit Personal Training. If you would like to book a Personal Trainer Centennial Park, or to register for a free Sydney Personal Training consultation, visit Sydney Bootcamps.
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