When setting out to lose weight, dropping inches off the waist is one of the most common goals that people have. Losing weight and inches is a challenge that takes hard work and dedication, but certainly is not an unachievable goal. To target the waist and get the maximum benefits, it's important to know what exercises will be most effective at helping you lose inches.
Cardio
When it comes to losing inches from the waist, cardiovascular training is key. Twists, bends, crunches and every other core exercise will be great at tightening and toning the waist, but nothing will take the inches (and the fat) off like cardio does. When the human body burns off fat, it does it from all over, which means that it's impossible to "spot reduce" fat. To lose inches from the waist, you'll have to lose them everywhere. Running, bicycling, rowing and swimming are great cardio workouts, but anything that gets the heart to its target rate for at least 20 minutes will do the trick.
Side Bends
In addition to cardio workouts, it's important to do waist slimming exercises regularly so that when the fat comes off, the waist is tight and toned. Having a toned waist will dramatically increase the amount of inches lost. One of the best exercises to slim the waist is a side bend. Stand with your feet shoulder-width apart, and your knees slightly bent. Place one hand on your hip, and hold a dumbbell or free weight in the other. Bend at the side, letting your hand with the weight reach toward the floor. Be careful not to move the hips so that your waist is getting the workout. Do 20 to 30 repetitions and then switch sides.
Bicycle Crunches
Lie on the floor with your hands behind your head and your knees bent, as if preparing for a regular crunch. Raise your legs into a "table-top" position, so that your knees are still bent but your shins are parallel to the floor. With this exercise, you'll be simultaneously crunching and extending your legs. As your raise your upper body to complete a crunch, twist at the waist and bring your elbow in toward the opposite knee. As you touch the opposite elbow and knee to each other, you should extend the other leg out straight. Twist back to center and bring the leg back to table-top position; then repeat on the other side. Do 20 to 30 repetitions.
Waist Crunches
Lie on the floor as if prepared for a regular crunch, with your hands behind your head and the knees bent. Let your legs fall to one side, so that they're stacked on top of each other, with the bottom leg resting on the ground. Make sure to keep the upper body straight, and crunch up toward the ceiling to work your waist muscles. Do 20 to 30 repetitions, then repeat on the other side.
Waist Twists
Lie on the floor with your knees in table-top position and your palms flat against the floor. Keeping your upper body straight, slowly lower your legs to the side, keeping the same bent-knee position intact. Lower your legs as close to the ground as possible without actually touching it or twisting the waist. Pause for a second, and then slowly raise the legs back in to table-top position. Pause for a moment, and then repeat on the other side. Do 20 to 30 repetitions.
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