Can Spinning Give You a Smaller Waist?

Spinning burns calories to re-shape your body.
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If visions of bikinis, holiday dresses or your favorite pair of jeans have flooded your mind, you are also thinking about the size of your waist. If your images have you reaching for a cover-up or sweat pants, take control of your body and create the changes you desire. A spinning workout is one way to burn calories and change the shape of your middle so no one will notice what your bikini looks like.


    Unfortunately, you cannot tell your body to only burn fat from your waist. You could have any body you wanted if this were true. Fortunately, you can burn calories and reduce inches throughout your body with aerobic exercise. Spinning is a high-intensity, low-impact aerobic exercise that will lead to a smaller waist when combined with a healthy-eating program. Check with your doctor first to set realistic weight-loss and waist-measurement goals.


    Spinning, also known as indoor cycling, is a group exercise class done on a stationary bike. The bikes are different than the ones you find in a cardiovascular workout area. Spin bikes have smaller seats, quickly adjustable flywheels and three handlebars for body positions across different terrain. Your instructor verbally guides you through a workout that includes such activities as flat road rides, sprints, jumps, runs and hill climbs.


    Spinning burns approximately 400 to 600 calories in a 45 to 60 minute class. To see changes in the size of your waist, you need to lose inches. Inches lost are the result of calories burned. To lose 1 pound through exercise, you need to burn 3,500 calories; approximately eight days of indoor cycling will result in a 1-pound weight loss and a trimmer waist.

Workout Guidelines

    The American Council on Exercise recommends at least four days a week of exercise for 20 to 45 minutes to burn calories and shrink your waistline. Begin slowly and gradually increase the amount of time you spend on the bike. Wear padded shorts or use a gel-padded seat to reduce the discomfort that often comes from the seats. Spinning is suitable for most healthy adults of any fitness level as the bikes are completely adjustable to your individual workout. See a physician before getting started if you've been sedentary or have any health issues.

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