Reducing your waistline will improve your health, according to the Mayo Clinic. That's because exercises that reduce your waistline also help you lower your LDL (bad) cholesterol, raise your HDL (good) cholesterol, lower your blood pressure, manage diabetes and manage your weight. Various forms of exercise can help reduce your waistline.
Abdominal Toning Exercises
Toning your abdominal muscles may also help reduce the size of your waistline. Two of the best abdominal exercises include the bicycle maneuver and the stability ball crunch, according to a study performed by the Biomechanics Lab at San Diego State University in conjunction with the American Council on Exercise (ACE) in 2001. These exercises alone will do little for reducing your waistline because they do not burn very many calories. ACE considers spot reduction a myth. You need to lose overall body fat to decrease one area of the body.
To start the bicycle maneuver, lie on your back with your feet elevated to a 45-degree angle. While holding your hands beside your head, move your legs as if you were pedaling a bicycle. Each time your right knee comes toward your chest, curl up and twist at your waist to bring your left elbow to meet it. When your left knee comes toward your chest, meet it with your right elbow. Continue this motion until your abdominal muscles feel tired.
To begin the stability ball curl, sit on a fully inflated stability ball with your arms crossed on your chest. Then roll down on the ball until the middle of your back touches the ball and your knees make a 90-degree angle, advises the Mayo Clinic. Next, curl up, lifting your torso off the ball but not moving your knees or legs. Hold this position for several breaths and lower back to the starting position. Repeat until your abdominal muscles feel tired.
Increased General Physical Activity
By increasing your daily activity level, you are exercising to reduce your waistline. If you tend to sit around most of the day, choose the closest parking spot you can find at your destination and use the elevator all the time, you can increase your physical activity by taking the stairs, joining your children in active play and parking at the far end of a parking lot, advises the U.S. Department of Health & Human Services. You may also want to plan yard work or housework into your day, walk around while talking on the phone or do chores during commercials to make yourself more active.
Aerobic Exercise
To lose weight, you need to perform 60 to 90 minutes of moderately intense exercise at least five days each week, according to ACE. When working out at a moderate intensity, your heart will beat faster and you will begin to sweat, but you will still be able to carry on a conversation. If you can sing, you should increase your intensity. Walking provides a low-impact aerobic workout for reducing your waistline, according to the Mayo Clinic. Other aerobic workouts include dance classes, running, swimming, cycling and active sports, such as basketball and tennis.
References
- American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?
- "ACE FitnessMatters": New Study Puts the Crunch on Ineffective Ab Exercises
- Mayo Clinic: Walking for fitness - How to Trim Your Waistline, Improve Your Health
- Mayo Clinic: Slide Show - Core Exercises With a Fitness Ball
- U.S. Department of Health & Human Services: Overweight, Obesity and Weight Loss
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