Build up to two or three sets of ten to fifteen repetitions each. Work up to doing three sets of sit ups, with repetitions in each set. If you stop exercising, you will lose the benefits. Repeat three to five times for each side, or work up to holding the pose for 60 seconds.
Repeat on left side. This is 1 set. Hits obliques sides of abs , seratus anterior muscles below chest , and six-pack Lie faceup, knees bent to 90 degrees, hands behind head. Lower knees to left and crunch up; do reps. Return to start, lift shoulders, extend left arm, and pulse forward for reps.
Repeat sequence on right side. Targets corset and six-pack Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for seconds. Exhale and extend legs to 45 degrees; hold for seconds while squeezing lower belly. Do 2 sets of reps. Sweat it out for minutes with one of these cardio options or switch them up! Ratchet up your ride Go bicycling and include second sprints short bursts of full-speed cycling to tap your core's fast-twitch muscle fibers and boost your calorie burn.
Turn up the treadmill Walk for minutes at a moderate pace 3 to 4. Over time, you won't even notice you're doing it! Lie down on the floor or a yoga mat, and bend your knees while keeping your feet flat on the ground. Cross your arms over your chest.
Slowly raise your upper body towards your knees before lowering yourself back down again. Work up to doing three sets of sit ups, with repetitions in each set. This requires you to lie on your back and bend your knees up while keeping your feet flat on the floor. Bring your fingers up to touch your ears and slowly contract your abdominal muscles, lifting your torso off the ground. When you're at the point of feeling you can't lift your body any further, contract your side muscles and turn gently to the left.
Return your torso flat to the floor. Repeat on the right side. Build up to two or three sets of ten to fifteen repetitions each. Get into the position for doing a push up. Rest on your forearms and keep your eyes to the floor at all times. Pull your stomach muscles in tight, imagining them touching your backbone. As you do this, your bottom should be down and your back straight.
Aim to hold this position for about a minute. This exercise targets the "muffin top" region of the body. Lie down on a comfortable mat, on your right side. Rest on your right arm and extend your legs outward, placing your left foot on top of your right foot.
In this position, slowly lift your pelvis up from the floor. Contract the muscles all around the lower torso, including the lower back and hips. Continue to bear weight on your right forearm and feet.
Aim to hold this lift for around seconds. Repeat three to five times for each side, or work up to holding the pose for 60 seconds. Build your chest and shoulders. Emphasizing upper curves can make the waist seem to shrink, so you should incorporate some shoulder and chest building exercises into your workout routine in order to give the illusion of a smaller waist.
Some specific exercises include: This exercise works the arms and shoulders and is performed using an exercise step or kitchen chair. To do a bench dip, sit up straight on the edge of the bench or chair, extending your legs in front of you. Firmly grip the edge of the bench or chair and slowly slide your body off the bench, lowering yourself towards the floor. Keep your back straight, and keep lowering until your arms form a 90 degree angle.
Push your body back to the original starting position and repeat. This classic exercise works the chest muscles. It can be done by propping your body up on your toes for a more advanced version or by balancing on your knees for an easier version. To do it, place your hands palms-down on the floor, approximately shoulder width apart and raise yourself up, using just the strength in your arms, until both arms are fully extended.
Slowly lower your body down again until your elbows form a degree angle. Raise yourself back up into the extended arm position and repeat. Exercise regimes can become repetitive and boring, making you less inclined to follow through with them. This is why it's important to shake things up from time to time and try something new, whether it's a new form of exercise, or simply incorporating a new prop.
Here are some suggestions for shaking up your exercise regime that can also help to improve your waist reduction: Your waist and hips will benefit from 10 minutes a day of hula-hooping, with the added bonus you get to behave like a kid again each day!
One way to get and keep your waist and the rest of your body looking great is to dance! You don't have to start up dance lessons, but turn on the radio or listen to your iPod and party around for about minutes every day.
Make sure you're moving all of your body. Dancing burns off lots of calories and it feels great when you're having fun, and you'll look and feel great! Build shoulder muscles by lifting dumbbells out from your sides for resistance. Lift 10 times for each set, four sets a day. The broader your shoulders and outer thighs, the narrower your waist appears. Consider doing yoga or Pilates; these are great activities for core abdominal muscle exercises and you can also be part of a group session which can be very motivating.
Make exercising comfortable; ensure that you have floor mats, breathable clothing, a water bottle, and other things that help increase your enjoyment of exercise. Music in the background can also add motivation. Part 2 Quiz True or False: Start strong, end strong. Draw attention to your waist by wearing belts that emphasize and nip in your middle. They can be wide, skinny, jeweled, braided -- whatever! Wear them over dresses, long tops and even winter coats to get an hourglass figure which gives the illusion of a smaller waist.
A-line dresses are those which are tight at the hips, then flare out towards the hem, giving the illusion of a smaller waist. They are very flattering on almost every body shape, as they emphasize the waist, while skimming over any imperfections around the hips and thighs.
Low-rise jeans can be very unflattering to anyone who carries even a little weight around their middle, as they create the dreaded " muffin top " effect. High waisted jeans are much more forgiving as they cover up any excess fat around the hips, and draw attention to the waist. Worn with a tucked-in shirt, these type of jeans can be very flattering indeed.
Try wearing a body-shaping undergarments. Picking the right foundation garments can greatly reduce your waistline. Most quality lingerie stores carry lines of undergarments that are designed to smooth and support your figure. Worn under gowns as a figure enhancing item of lingerie in centuries gone by, the corset has gained renewed popularity recently for providing an effortlessly sexy silhouette, whether under other clothes or on its own.
Steel-boned corsets not as painful as they sound - promise! Part 3 Quiz What clothes you wear can really make a difference. A and B only. My weight is 58kg, and I am 5'1. I do go to gym three days a week, and I am trying to follow the small portion diet.
But it is still really difficult to lose weight. What can I do? Michele Dolan Personal Trainer. Losing weight is tough. Exercise can only do so much. You must count calories. This requires time and great perseverance. If it is really tough for you, you may have bad habits that you are having trouble breaking. Write down every single thing you put in your mouth and how much. Once you have done this for a few weeks, look back at your records to figure out what you can change to get rid of those excess calories.
Not Helpful 18 Helpful If I follow all the exercises mentioned, cardio and muscle toning times a week, for about min, would I be able to achieve results while not sticking to a healthy diet? A calorie controlled diet and healthy food choices are absolutely essential to losing weight around the waistline or anywhere else. Exercises can tone muscle, strengthen muscle and even build muscle size, but they will do very little to change body fat. Also, minutes 4 times a week won't be enough to see big changes fast, but if kept up over a long time, they can help you feel healthier, stronger, and more in control of your body.
Not Helpful 14 Helpful I have a knee issue, and thus I can't do squats. What should I do instead? People with knee problems can still do squats, but you may be doing them improperly. Try a shallow squat where you lower yourself only half-way. Can you see the top of your shoe? If not, you are doing the squat improperly. See an exercise expert such as a personal trainer to learn to do a modified squat properly. If there is still a problem, try lunges and straight leg lifts instead.
Not Helpful 35 Helpful Is it safe to wear a body shaper for 24 hours? Wouldn't it affect the skin underneath it? Usually, body shapers say how long it is safe to wear them.
The basic rule is that if it starts to hurt, take it off! Try massaging the skin underneath with coconut oil, rubbing in circular motions. Not Helpful 6 Helpful Corsets and body shapers can create an instant effect but only last as long as you wear them. Wearing corsets over a long period of time will force your organs to change position and create a long-lasting effect but it's not entirely good for you.
The average person would probably start seeing results within a few weeks. Sit ups are notorious for causing back pain and do not really hits the midsection. The reason behind avoiding crunches is similar to Sit Ups. Many people avoid Crunches because they get lower back pain. However, you can overcome this by using Swiss balls and stability balls. The crunch is an over-hyped exercise that provides sub-par abdominal activation.
If you must crunch, the Bicycle Crunch will give you a better result. Weighted Crunches are also a much more effective option. You might want to do some form of squatting exercise, but what you would want to avoid is heavy powerlifting-style squats. This is because heavy powerlifting-style squats can throw size on your hips and waist.
It will be better if you replace the big squat movements with exercises like Goblet Squats with a challenging kettlebell weight or Split Squats. Side bends really give the obliques a solid workout.
However, because they involve using the abs and obliques to move a weight, they can add muscle down your sides. This will kill your hourglass shape and you should therefore avoid this exercise. Side Planks are a much better options for toning your obliques without bloating them. They involve both spinal flexion and rotation, which puts the spine in a compromised position.
There are more and possibly even better waist slimming exercises out there, but the top 10 listed exercises here will do the trick. Use the top 6 for targeting the core and use exercises 7 to 10 for cardio and general fitness.
Combining effective fat loss cardio exercises with proven core tightening movements will definitely be great in shedding belly flab while creating that tight waist you want. Read our article on how to loose lower belly fat next….
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