Good Easy Exercises to Get a Slimmer Waist

Cardio, resistance training and smart eating will shrink your waist.

Cardio, resistance training and smart eating will shrink your waist.

If you long to whittle that waist, the right exercise moves can help you reach your goal. However, working out does not remove fat directly from the torso or any other specific body area; fat loss comes from a calorie deficit, and you can't choose where to lose. However, plenty of easy moves will burn calories while toning abdominal muscles for a more defined waistline. For the best results, cut back to 1,200 calories per day to expedite weight loss.

Cardio

Cardio rules for overall calorie burning -- not to mention the heart and lung benefits. For an easy cardio workout, simply do what you've been doing your whole life: walk and run. Lace up your running shoes and alternate two minutes of walking with one-minute running stints for a total workout time of 40 minutes. If you're at a more advanced fitness level, go for a full hour. Work up to longer running spurts as you progress, and fit cardio into your schedule five days a week.

Resistance Training

Resistance training may not shrink your tummy, but it does add definition by building lean muscle mass. As you lose fat, this may translate to a svelte six-pack over time. The easiest moves are suitable for your bedroom or living room; no equipment required. Situps, crunches, lying leg-hip raises and V-ups are all excellent choices. Perform each exercise 12 times, rest for a minute, and repeat. Work these into your schedule three days a week, resting a day between each workout. It's OK to perform resistance training on the same days as your cardio.

Relaxation Exercises

Not all exercise makes you sweat. Relaxation techniques are simple to perform at home, and can go a long way to help remove fat around the waist if you're stressed. You see, your body produces a hormone called cortisol when you feel anxious, which encourages visceral fat buildup deep in your belly. To combat this, try deep breathing or muscle-relaxation exercises. One example is to systematically relax every muscle in your body, starting with your feet and ending at your face.

Safety

Physical activity can be risky if you don't take precautions. Warm up with low-intensity exercise, such as walking, for 10 minutes before every session. This causes blood to flow to the muscles for increased pliability. Do the same to cool down after your workout; stopping abruptly can cause dizziness. Never exercise when you're dehydrated, and replenish lost fluids with a cup of water every 15 minutes during your workout. Dress in comfortable, sturdy clothing and wear quality shoes made for your activity.

 

About the Author

Nina K. is a Los Angeles-based journalist who has been published by USAToday.com, Fitday.com, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.

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