Slimming your waist may seem as hard as doing calculus, and unfortunately, doing waist-twisting exercises will not melt the extra fat from that area. However, by combining full-body movements that work multiple body parts including your waist, you will burn more calories in less time while building a stronger and leaner body, according to the "IDEA Fitness Journal." Check with your physician before starting a new exercise routine, especially if you have low back or hip pain.
Stand with the left side of your body about 4 to 5 feet away from a sturdy wall and with your feet about shoulder-distance apart. Hold a 6-pound medicine ball with both hands.
Turn your body slightly to your right and swing the ball in that direction at the same time.
On an exhalation, swing and throw the ball to your right against the wall, using the power of your waist muscles to help you throw. Pivot your right hip and foot as you swing.
Catch the ball after it bounces off the wall once with your hip and foot still pivoted, and return your body to the starting position. Repeat the exercise as fast as you can on both sides for two or three sets of 10 to 12 reps.
Supine Hip Rotation
Lie on the floor on your back with your hands out to your sides and your palms facing down. Raise both legs straight up and flex your feet toward your face.
On an exhalation, use your waist muscles to turn to your right as you lower both legs to the floor to your right. Keep your hips flexed at about 90 degrees throughout the exercise, and keep legs straight. Lower your legs as far as you can without lifting your left shoulder or your buttocks off the floor.
Inhale and use your waist muscles to lift your legs back up and to the left, lowering them as far as you can without lifting your right shoulder or your buttocks off the floor. Do two or three sets of 10 to 12 reps.
Medicine Ball Chops
Stand with your feet about shoulder-distance apart and hold a 6-pound medicine ball in front of your chest.
Swing the ball over your left shoulder and turn your torso slightly to the left at the same time.
Exhale as you swing the ball down and across your body toward your right hip. Turn your torso and waist to your right at the same time. Pivot your left hip and foot together as you swing. Do two or three sets of 10 to 12 reps per side.
Items you will need
- 6-pound medicine ball
- Use a heavier ball for an extra challenge if you can do the exercises easily. Use a lighter ball if you have trouble controlling the momentum. Work with a qualified fitness professional if you are unsure about how to do some of these exercises correctly.
- Athletic Body in Balance; Gray Cook
- IDEA Fitness Journal: Creative Total-Body Exercises
- Essence of Program Design; Juan Carlos Santana
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