We all know that those spare tires or so-called ‘muffin tops’ are the result of sweets, beer, and fast food that we enjoy so much. All of these excess calories have been deposited as fat in the tissues around your waist. It is time to do something about it and we are going to help! Get ready to learn about the best 14 exercises to slim your waist. It is true that you need to drink a lot of water and eat healthy foods like fruits and vegetables on a regular schedule, but there is no doubt that exercise is essential for keeping your figure. If you are ready, here are the exercises that will help you slim your waist in just a few weeks. Choose a group of 7 exercises each day and warm up before starting so that you prevent injuries. Remember that you will need to do them frequently to get what you want and always wear comfortable shoes! Exercise #1: Abdominal Twists Standing up, with your feet shoulder width apart and your hands on your hips, twist your upper body left and right, keeping your back straight.
Next, lift your arms chest high with your fists closed and do slightly stronger twists. Lastly, in the same position as before, do 30 twists by stretching the corresponding to each side alternatively. Exercise #2: Side Twists Standing up, with your legs shoulder width apart and your hands on your neck, do lateral twists to one side and the other 30 times. In the same position, stretch your arms above your shoulders with your arms crossed and let them fall to the side while trying to touch the ground. Come back to the first position and do the same movement towards the other side. Exercise #3: With a Bar Use a medium sized bar to do this exercise Put it behind your shoulders while you hold it with your hands on either end With your feet shoulder width apart, do strong twists with your back straight to get rid of those spare tires Exercise #4: Side Twists With a Bar Standing up, with your feet shoulder width apart, hold the bar horizontally above your head
Do side twists while holding the bar Exercise #5: Abdominal Bends Standing up, with your feet shoulder width apart and your hands on your neck, bend your body forwards while trying to touch the tips of your toes and then return to the first position. It doesn’t matter if you can’t do this at first. Over time, your flexibility will increase Exercise #6: Abdominal Bends Do the same exercise as before but with your legs wider this time. Bend forward to try to touch one ankle and then the other. Exercise #7: Bent Leg Twists Sitting down with your legs bent and your back straight, twist while keeping your arms at chest height. This exercise is amazing for your waist and abdomen. Exercise #8: Crossed Leg Twists The position of your legs influences this exercise. This time, it is necessary to sit down with your legs crossed and your arms at chest height. Do 50 twists while keeping your back straight and your gaze forward Exercise #9: Working Your Waist on the Ground
Lay on one side with your legs slightly bent Put your hands on your neck and avoid pulling on it. Lift your abdomen sideways 15 times Then, do the same exercise but this time, lift your bent legs laterally. Lastly, lift your abdomen laterally and keep both legs extended. Do these exercises on the other side as well. Exercise #10: Working Your Waist on the Ground with Legs Laying on one side, extend your legs and put the arm that’s on the ground in front, well supported, and put the other on your neck. Lift your abdomen laterally and the leg on top 15 times. Repeat the exercise, but bend your leg laterally this time and lift it up. Try to touch your knee. Repeat the exercises on the other side. Exercise #11: Abdominal-Waist Exercises Lay down on your side with your legs slightly bent and twist your abdomen until your back is supported on the ground Put your hands on your neck and lift your abdomen 15 times. You will be working the abdominal and neck muscles
Put your legs on the other side and repeat the exercise Exercise #12: Move Your Legs Lay down face up, with your hands supported on both sides of your body, slightly bend your legs and twist them to one side and the other, while keeping them together and without touching the ground, 15 times. Rest for 5 seconds and repeat the exercise. Exercise #13: Another Combination Laying face up, with your hands on your neck and your legs extended, bend your legs alternately and lift your abdomen while trying to touch your left and right knee alternatively. Do this 15 times. Exercise #14: The Worm Lay on the ground with your legs extended and put both hands on your neck (without supporting them so that you don’t hurt your neck vertebrae) Lift your abdomen and keeping your chest off the ground and return to the first position. The more you lift up, the more fat you will burn. Do 15 repetitions, rest for 15 seconds, and repeat. We hope this article has been useful.
To conclude, we will give you some tips that will help prevent your waist from getting bigger: Limit your consumption of foods high in sugar and fat Avoid wearing tight clothing that squeeze your hips because they tend to misshape your figure Dancing can help slim your waist The page you were searching for could not be found. It's possible the address was typed incorrectly, or that the page no longer exists. You can login or register for the site, run a quick search here, or also explore other options below. Not a Member Yet? Join now, It is quick, easy and FREE. Get access to our entire program, including: Food tracker and personalized meal plans Support from our experts on message boards Articles, recipes, tips, and much more!Work off those wobbly bits HERE are 20 hot ways to trim your tum in time for summer. With better weather on the way, it’s time to lose that winter spare tyre. Using a hula-hoop can be an excellent way to get rid of that stubborn flab from around our waist Medics reckon women should aim for a waist size of no more than 32 inches, while men shouldn’t spill over 37in. Beer bellies were recently voted the biggest turn-off – by blokes as well as girls.
So JAMES MOORE has put together our great guide to help you bust a gut and get your tshape... GET OUTSIDE: You need to do aerobic exercise like running or cycling that will help zap the fat around your waist. Just doing abdominal exercises will simply give you strong abs. Get started with 15 to 20 minutes three days a week and build up to four or five sessions lasting 30 minutes. HULA-HOOP IT AWAY: Stars like Madonna, 50, keep their bellies in order with a spot of hula-hooping. Ten minutes can burn a whopping 85 calories. Using the Wii Fit hula game makes it even more fun. EAT SLOWLY: Reduce your waistline by watching how you eat. It takes 20 minutes for your brain to realise your stomach is full. If you eat more slowly, you’re likely to feel full before your belly starts to bulge through overeating. CHILL OUT: High stress levels boost a hormone called cortisol, responsible for storing fat around your belly. Amazingly, researchers at the American College of Gastroenterology found that it can increase the amount of air you take in, making your belly inflate.
GO SWIMMING: Concentrate on the breaststroke, which burns around 300 calories every 30 minutes – equal to a pint of strong lager. Experts say it’s the best stroke to target your abdominal area. And don’t worry if you’re not a great swimmer as your ineffi cient strokes will burn more calories. STAND UP FOR YOURSELF: It may not burn calories but simply avoiding slouching will help make your waistline bulge less. SERVE UP AND SHAPE UP: Want a six-pack like tennis star Andy Murray? All that serving with the ball is great exercise to tone your tum. It also burns off the equivalent of two choc bars in one hour. BOOGIE OFF THE BELLY: Dancing burns 400-500 calories an hour and all that twisting will work your abdomen. Sexy Denise Van Outen, 34, lost a stone while starring in the musical Chicago. ARE YOU GETTING TUM? Sex is a great way to burn calories. But if you want to target your belly then try the doggy position. It’s great for toning tummies. LET’S BE AB-ING YOU: To get that real washboard look add an ab workout to your fat-fighting regime.
An ab crunch will get you started. Lie down with knees bent and feet fl at. Put your hands behind your head so that your thumbs are tucked behind your ears and your chin points upward. Lift your head, neck and shoulders off the floor. Feel your abs contract – and lower. BE A COMPLETE PLANK: You also need to strengthen your core muscles if you want great abs. For The Plank exercise, lie face down with your upper body propped on your arms in an L position – your elbows should be beneath your shoulders. Then lift your belly and legs off the fl oor so that you’re supported by your arms and balls of the feet and tighten the muscles in your torso. Hold for five seconds, pause and repeat. CYCLE INDOORS: Lie on the fl oor and make pedalling actions with your legs. Next, touch your left elbow to your right knee, then your right elbow to your left knee. EXERCISE IN BED: Simply place a pillow under your lower back and tighten those abdominal muscles, pushing back into the mattress. Hold for a few seconds, then release and repeat after a 30-second rest.
HAVE A BELLY LAUGH:Experts say an hour of the giggles can burn the same as 30 minutes of weightlifting. Scientists say when you laugh your ab muscles get a workout – tightening your tum. TONE IN THE QUEUE: You can do this exercise in the shops. Draw your belly button towards your spine, feeling your tum getting smaller. Hold for 10 seconds. MAKE A DATE WITH DAIRY: Research claims people who eat higher levels of calcium found in dairy products have less fat around the waist. MUNCH ON CHOCOLATE: Liz Vaccariello’s new Flat Belly Diet recommends eating foods rich in “good” monounsaturated fats with every meal as part of its waist weight loss plan. Avocados and dark chocolate fit the bill. FIBRE IS FAB: Sluggish dig-est ion can actually add weight to your waist. Tuck into fi bre rich foods like wholegrain breakfast cereals and brown pasta to smooth the flow. BEAT THE BLOAT: Bloating can make your tum look bigger. Reduce it by avoiding chewing gum and drinking fi zzy drinks. GRAB A GUT GADGET: Think about investing in an ab toning gadget to add to your fit routine.
A Slendertone Flex can help wobble your stomach muscles firmer. They’re from £68 at Argos. GEMMA ATKINSON: When the 24-year-old ex-Hollyoaks star, got asked to do her first lad’s mag photo session she knew it was time to tone up her tum. She admits: “I had a pot belly.” But the beauty soon got back a flat stomach by swapping red meat and chips for lower fat chicken and fish. JOHNNY VEGAS: The hefty comic, 37, lost an amazing five stone and a staggering EIGHT INCHES off his waist by ditching fatty kebabs and pies and taking up swimming. MICKY QUINN: Celebrity Fit Club winner Micky, 46, a former Newcastle footie star, shed four stone and got a trimmer tummy. He did it by swapping fatty lunches from service stations for soup and fruit. NELL McANDREW: The 35-year-old I’m A Celeb beauty got her famous toned tum by boxing – it works your waistline because of all that swivelling and rotating of the body. DANIELLE LLOYD: The junk-food-loving Big Brother beauty changed her boozing habits for lower-calorie tipples and lost 10lb.