Lawrence The Health Fitness Guy

3 Simple exercises for a smaller waist

Smaller waist

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Dieting down to a smaller waist isn’t an easy process. It usually means taking in fewer calories than you use. Whatever means you use to burn these calories, you’ll have to do some form of abdominal exercise to get and keep a smaller waist. If not, chances are, you’re going to have some flab remaining on your waist.

Here I’m going to give you three of the best exercises to give you a smaller waist. You won’t need to go to a gym to do these exercises. You can do them anywhere.

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1) Bicycle crunches

  1. Lie flat on your back with your hands behind your head.
  2. Lift your legs a couple inches off the floor.
  3. Bend your right knee, bringing it up to your stomach.
  4. Bend your upper body, bringing you left elbow to meet the right. knee in one motion. Make sure to bend from the waist and exhale.
  5. Lower your upper body and legs back to the starting position.
  6. Repeat using the opposite side.

To get the most out of any abdominal exercise, make sure to squeeze the abs while exhaling in the contracted position.

This exercise will target the muscles at the side (obliques). Tighter obliques will help get rid of the muffin top and give you a smaller waist. They will also target your lower abs, where loose skin generally accumulates after fast weight loss.

Three sets of 15 repetitions will do for this exercise. To get the most out of it, do each set to failure.

2) Bench knee curl-ups

This is another exercise that’ll help give you a smaller waist. It’ll target the lower abs, but the upper abs will get some work as well.

  1. Sit at the end of a bench, with legs stretched out over the edge.
  2. Simultaneously bring your knees up while lifting your upper body.
  3. Exhale, while contracting your ab muscles at the top.
  4. Lower your legs and upper body back to the starting position while inhaling.

Like the first exercise, make sure to squeeze at the top.

3) Planks

Planks are fairly easy to do. They’ll hit the underlying core muscles and help give you a smaller waist.

  1. Start in a push-up position with arms straight and your body in a straight position. Doing them with your elbows on the ground is also popular and easier.
  2. Your back should be straight from head to toe.
  3. Hold this position for 15 seconds.
  4. Rest.

As you get stronger, you can hold this position for a longer period. If your core is weak, do the plank from the knees instead of the toes. As you get stronger, you can start doing them from the toes.

Combine these three exercises in one workout. You can do them in 20 minutes and they’re very effective. If you need something more intense, you can add abdominal roll-outs or hanging leg raises. Two of my favorite ab exercises. However those are more advanced and you’ll need equipment to perform those exercises.

Doing these exercises will help give you a smaller waist. They will also give you a stronger core. Make sure to add calisthenics or weights to your exercise program to help keep off the fat you’ve lost through dieting.

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