Everyone desires an ideal physique. Regardless of who you are, there's likely something about your body you're not fond of. Fortunately, you possess the ability to enact change by modifying your diet and exercise habits. Incorporating waist training exercises into your workout regimen can help achieve the slender figure you desire.
Are you longing for a more defined midsection with sculpted abs and obliques? While some experts suggest that genetics play a significant role in body shape, you can't solely attribute your love handles and saddlebags to heredity. Your physical form is largely influenced by your dietary habits and level of physical activity.
In today's health and fitness landscape, 'fat burning' and 'body sculpting' are the prevailing terms. You may be aware of the disturbing statistics regarding the obesity crisis in America, which is not only a concern for adults but is also affecting children.
The significance of your body mass index, or BMI, is well-known. This figure is crucial as it indicates the fat percentage of your body mass. BMI is calculated by dividing your weight by your height, with gender being another key factor in this equation.
STRATEGIES TO BECOME LEAN AND FIT
The CDC states that a healthy BMI range is between 18-25. A BMI above 25 is considered overweight, and obesity is defined as a BMI over 30. Maintaining an optimal BMI is crucial for a leaner, healthier body. Here are some enjoyable waist training exercises to assist you:
1. SIDE CRUNCHES
Side crunches are effective for eliminating love handles and provide a solid workout for your waist, hips, and legs.
HOW TO PERFORM:
Visualize lying in bed watching TV; this is the starting position. Turn onto your right side, keeping your legs together. Rest your left arm behind your head for comfort.
Create a "V" shape with your legs and torso. Lift your legs and chest to meet in the middle. Inhale and exhale for 3-5 seconds while holding this position. Gently lower back to the starting posture. Repeat on the other side, aiming for 8-10 repetitions each side.
2. TRIANGLE CRUNCHES
Triangle crunches are a vital part of any waist training workout, known for their fat-burning capabilities. They not only strengthen and tone the abdominals but also target the sides and hips. Incorporating mindful breathing into the routine enhances the aerobic benefits for the heart.
HOW TO DO IT:
This exercise requires good balance. Begin by kneeling on your left knee, as your right knee will be raised. Place your left hand behind your head and your right hand on the floor for stability.
Lift your right leg, performing a modified leg lift. At the peak of the lift, pause for 1-2 seconds before lowering it back down. Aim for 20-30 repetitions on each side. The burn in your abs and hips indicates the effectiveness of the exercise.
3. ARM PLANKS
Arm planks are among the most effective exercises for waist training. Despite seeming unusual, these planks engage several large muscle groups in the body. If you're struggling with poor posture, these exercises can aid in correcting your stance and defining your waist.
HOW TO DO IT:
Assume the push-up stance, then bend your forearms forward. Ensure your shoulders are aligned with your elbows and your arms are spaced a shoulder-width apart. Choose a point on the floor to gaze at, maintaining a straight neck and spine.
Maintain this position, taking deep breaths in and out for 10-15 seconds. Afterwards, gently lower your body and take a few relaxing breaths.
4. STARFISH CRUNCH
Named after the marine creature, the starfish, this exercise maneuver is charming yet may be challenging for individuals with arthritis or similar conditions, so it's important to stay within a comfortable range of motion.
HOW TO PERFORM:
Begin by lying flat on your back on the floor. Extend your arms and legs outwards into a spread-eagle position, taking care not to overstretch to avoid discomfort. Next, bend your legs and draw your arms toward your knees.
Your goal is to touch your knees with your elbows. By rolling your midsection forward to make this connection, your core muscles will engage. Maintain this position for 1-2 seconds before returning to the initial flat stance. Aim for 20 repetitions.
5. CRISS-CROSSES
Burning fat is crucial for weight loss, yet certain areas, like the waist, can be resistant to fat release. To slim your midsection, incorporate these crisscross exercises into your routine.
INSTRUCTIONS:
Lie on the floor on your right side with your feet stacked. Place your hand along your side and use your left arm to support your head, elbow pointing upwards.
Gradually lift your feet and upper body off the ground, ensuring your shoulders and feet don't touch the floor. Maintain this position for 1-2 seconds. Complete ten repetitions on one side before switching to the other.
For beginners, here's a simpler variation of the exercise:
6. WINDSHIELD WIPERS
The windshield wiper is an effective exercise for those who frequently experience hip and lower back pain. This exercise is beneficial as it not only strengthens the affected areas but also tones the muscles in the lower body.
HOW TO PERFORM:
Lie flat on the floor with your arms extended straight out to the sides. Gradually lift your legs and bend your knees to a 90-degree angle. Hold this position for 1-2 seconds, then rotate your legs to one side without letting them touch the floor.
Maintain this position for another 1-2 seconds before returning to the initial position. Repeat these steps 15 times on each side, aiming for a total of 20-30 repetitions.
7. DONKEY KICKS
If you're struggling with stubborn fat around your midsection, kick off your waist training with this exercise. It's perfect for toning your backside, hips, and thighs.
HOW TO DO IT:
Assume the doggy position with knees and hands on the floor, aligning your hands with your shoulders. As you inhale, engage your core muscles. Then, lift one leg and extend it upwards.
You'll feel your glute muscles working during this exercise, particularly if you keep your hips and pelvis steady and pointed downwards. Keep your head in line with your spine and gaze towards the floor to avoid neck strain. Perform ten repetitions for each leg.
8. HEEL TOUCHES
Sometimes, the simplest exercises yield the most significant benefits. Heel touches, for instance, can strengthen your core, obliques, and abdominal area.
HOW TO DO IT:
Begin by lying flat on the floor with your knees bent and feet shoulder-width apart. Extend your arms to the sides with palms facing inwards. Take a breath for 1-2 seconds. As you exhale, engage your upper body to bring your right hand to your right heel.
Maintain this position for 1-2 seconds, then return to the starting position. Aim for ten repetitions on each side, totaling twenty reps.
9. BUTTERFLY KICKS
You've likely never seen a butterfly with a thick waistline, right? Perhaps it's privy to the secret of this distinctive waist-slimming exercise.
HOW TO PERFORM IT:
Begin by lying flat on your back. Clasp your hands behind your head, keeping your elbows bent. Lift your shoulders off the mat, ensuring your elbows are pointed outward. Elevate your legs to align with your shoulders' height.
Now for the 'butterfly' movement: flutter your legs back and forth, maintaining your upper body raised. Keep your feet from touching. Maintain this position for 10-20 seconds before relaxing back to the starting posture.
10. LEG RAISES
These exercises are a step up from the leg lifts you might remember from high school gym classes. They engage your hip and glute muscles to lift your legs over your head, providing a fat-burning stretch for your body.
HOW TO DO IT:
Place a sturdy chair in front of you, then lie flat on your back, facing the chair. Reach back with both arms to grasp the front legs of the chair. Engage your core and glute muscles to slowly lift your legs and hips upward.
Use your arms for stability as you lift your body until your legs and feet are positioned over your head. Done properly, your body will balance on your upper back and shoulders. Hold this position for 2-3 breaths.
FINAL THOUGHTS ON INCORPORATING WAIST TRAINING INTO YOUR WORKOUT REGIMEN
While some waist training exercises may be more accessible than others, it's crucial to consult with your healthcare provider if you have a pre-existing condition, such as arthritis, to determine which exercises are safe for you. Effective waist training often involves targeting the oblique muscles to achieve a more defined midsection.
Source: www.powerofpositivity.com
