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Do you want to have a slim, trim waist? We all want to be healthy, happy and look attractive, to be self-confident. Are there simple exercises that slim your waist? There are, and if you do not have problems with excess weight, go straight to exercising.
But if you are overweight, only exercising won’t do the job. As usual, healthy diet and regular workouts are the most effective in this case. In order to get a smaller waist, you need to lower your OVERALL body FAT percentage. So, exercising and nutrition will get the job done. You should avoid fatty and sugary foods. Your diet should include healthy foods rich in fiber, protein, healthy fats, and many other beneficial elements. It is also highly important to drink necessary amounts of water. In this way you’ll flush the toxins out of your body, improve your overall health, skin and hair condition, and melt excess body fat. However, it is important to combine your proper diet with effective physical exercises in order to get the best result.
Whatever the case, be aware that it doesn’t happen overnight.
It Takes Work To Get There
Yes, results won’t magically appear the next day. It takes dedication and time. Most beginners fall into the trap of going all out and lose motivation along the way, but you could start with low-intensity workouts with balanced meals and see a change over a few weeks.
Aim for up to four days of low-intensity exercises over a week. Start out with one set of each of these exercises, one after the other and slowly increase the number of times you repeat the routine with 45 to 60 seconds rest in bet
Exercises That Slim Your Waist
Strong core is very important for your overall health. And it should be strengthened working from all angles. But in order to tighten and trim the waist, you should do core exercises which focus on the lateral and oblique muscle groups.
- Flutter Kicks
Lie down on your back on a mat with palms underneath your glutes. Raise your legs in a straight line so that they lightly hover over the floor. Tighten your core and kick up and down while alternating both legs. Don’t let your feet touch the floor and don’t lift your lower back off it either.
Do this for 20 seconds and then repeat twice.
- Side Plank With Rich Through
Start in a side-plank position with your right forearm planted firmly on the ground and your left hand holding a dumbbell on the ground in front of you. For extra stability, you can stagger your legs, placing your top foot just in front of the bottom. Engaging your core and keeping the dumbbell as close to your body as possible, raise your left arm straight overhead. With control, lower the dumbbell back down and twist directly under your torso. Return back to starting position.
Do 15 reps on each side.
- Russian Twist
General tips for this exercise:
- Press your feet into the floor
- Breathe steadily and deeply. Exhale with each twist, and inhale to return to the centre
- As you twist, keep your arms parallel to the floor or reach down to tap the floor beside you
- Engage your abdominal and back muscles throughout the exercise
- For more stability, cross your lower legs
- Maintain a straight spine, and avoid slouching or rounding your spine
- Allow your gaze to follow the movement of your hands.
Here’s how to do a Russian twist:
- Sit on your sit bones as you lift your feet from the floor, keeping your knees bent.
- Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
- Rich your arms straight out in front, interlacing your fingers or clasping your hands together.
- Use your abdominals to twist to the right, then back to centre, and then to the left.
- This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.
* Variation of this exercise is weighed twist:
Choose a weight that allows you to maintain proper form.
Hold a dumbbell, weight plate, or medicine ball between both hands.
Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time.
- Toe Touches
Start by lying on your back with your legs extended perpendicular to the ground and your feet flexed. Holding a dumbbell in both hands, reach your arms toward your feet as you lift your shoulders off the ground. Return to the starting position.
Do 15 reps.
- Squat To Rotating Press
Stand with feet shoulder-length apart and raise your hands with dumbbells in hand. Lower yourself to a squat position then curl weights towards your chest and press upwards with your body rotating to the right. Pivot with left heel and then return to start position. Repeat on the other side. Do 12 reps on both sides.
- Reverse Crunch
Lie down on the floor on your back with knees bent. Keep your arms by the side. Lift your feet off and bring knees towards your abs. Your toes should be pointed upwards. Don’t lift your head and neck off the floor. Come back to starting position and repeat 12 times.
- Plank Kick-Through
Start in a plank position, body in a straight line from head to toe, shoulders stacked directly over your wrists. In one sweeping motion, rotate your body to the right as you kick your left foot through. Open into a side-plank position, extending your right arm straight overhead. Return to plank position and repeat on the opposite side.
Do 15 reps, alternating sides.
Quick Tips to get a slim waist
- Improve your posture and walk with confidence
- Wear push-up bras, pencil skirts and sweetheart neck dresses
- Drink a lot of water (to improve digestion)
- Eat six small meals a day (this avoids overeating and bloating)
I do hope you like this article and find it to be helpful. I’d just like to add that you don’t have to do all of these exercises. Start with simpler and less demanding ones, increase number of reps as you progress and then try more demanding ones (e.g. adding dumbbell or weighted plate). Adjust number, kind of exercise and number of reps to your current possibilities and slowly (over time) increase it.
Thank you for reading this article. You can leave any questions or comments below.
Thank you for reading this article. If you have any question, or want to leave a comment – impression, suggestion, your thoughts, experience… please do so in the comment section below, and I’ll be happy to help you out.