Gym Exercises for the Waist & Abdomen

Dedication and a positive attitude are important to achieve your goals.

Dedication and a positive attitude are important to achieve your goals.

Belly fat can be dangerous to the body's health, and getting rid of it seems to only get harder with age. The older you are, the more stubborn it becomes. However, with a healthy diet, positive attitude and the appropriate exercises, getting rid of the fat can happen. So grab a water bottle and say "sayanora" to muffin top and "hello" to the new you.

Pelvic Tilt

Spread a towel out on the floor and lie on your back. Bend your legs at the knees and keep your feet flat on the floor with both arms at your side. Take your right ankle and place it on your left thigh (your bent knee should point out to the side.) Tilt your pelvis up by squeezing your abs and lifting your hips off the floor. Your back should stay rounded as you scoop your pelvis as far as you can toward your ribs. Lower slowly to the ground. Repeat the pelvic tilt 10 times with a 10-second pause at the end of the rep. Switch legs and repeat the the process.

The Hundred

Lie on your back with your knees bent and feet on the floor. Lift your legs up until they are in line over your hips. Extend your arms to your sides with your palms facing down and your fingers forward and together. Raise them several inches off the floor. Inhale through your nose and blow out through your mouth. As you exhale, lift your chin to your chest, while imagining a fishing line is tugging your belly button to your spine. Move your arms energetically up and down as you breathe in for five counts and out for five counts. Keep your arms straight and your tummy tucked in. Continue this until you reach one hundred.

Side Plank

The side plank not only targets the abdominal muscles, waist and obliques, but also the inner thighs. Begin by lying on your left side with your legs together. Prop your body up by leaning on your left forearm and rest your right arm on your side. Squeeze your legs together and engage your core muscles. Raise your hips off the floor so your body is in a straight line. Count to five as you hold the position, then lower your body back to the floor. Do the side plank 10 times on each side. You can also place a rolled-up bath towel in between your thighs to make sure you are keeping your thighs together.

The Waist Twist

Start the waist twist by standing with your legs slightly apart and knees bent. You can place a medicine ball in between them and squeeze to keep it in place. Slightly jump and turn your knees to the right while keeping your upper body forward. Repeat to the left. Continue this 20 times on each side. For a further challenge, lower your body into a squat as you jump from right to left.

Supine Body Twist

Lie on your back with your arms extended out, making sure they are in line with your shoulders. Squeeze your legs together and pull your belly button in. Raise your legs so they are hovering over your hips. Press your upper body down to the floor and lower your legs to the left at a 45-degree angle. Lift them back over your hips and repeat to the right. Do this 10 times on each side. You can also hold a kettle ball in both hands, moving it to the opposite side of your leg position as you twist.

 

About the Author

Ashley K. Alaimo is a writer, blogger and certified teacher in New York. She has a master's degree in elementary education and early childhood education from Medaille College, as well as a bachelor's degree in music and theater from Buffalo State College. Alaimo has also worked as an education specialist with ages birth to 12 years old, creating classroom and enrichment curriculum for various early childhood centers.

Photo Credits

  • Jupiterimages/Pixland/Getty Images