Exercises For A Slimmer Waist

A slim waist is one of the most visible signs of physical fitness. But one of the reasons a fit, athletic waist is so admirable is that it's also difficult to attain. To get a slimmer waist, you need to reduce overall body fat and increase abdominal muscle strength. Besides hard work, this requires a bit of strategy. You must choose the right exercises to work the abdominal muscles from different angles. The payoff will be a tighter, slimmer waist.

Cardiovascular Exercise

It's a myth that you can spot-reduce fat in the stomach by performing abdominal exercises. The only way to reduce stomach fat is to reduce overall body fat, and one of the best ways to do this is with cardiovascular exercise. The important thing is to find a cardiovascular exercise that you'll enjoy and stick with. For instance, you might try boxing or Muay Thai kickboxing. A study published in the April 2009 issue of "Applied Physiology, Nutrition, and Metabolism" found that Muay Thai competition is physically demanding both aerobically and anaerobically. In-class sparring will simulate this effect.

Plate Twists

The abdominal muscles hold in the internal organs and visceral fat, so if you have weak abs, it's possible to have a pot belly even if you don't have much body fat. Because the plate twist works the upper, lower and oblique abdominals, it's one of the best exercises for total ab development. To perform plate twists, sit on an exercise mat with your feet flat on the ground. Hold a weight plate or medicine ball several inches from your chest. Lean back and rotate from side to side. To emphasize your lower abdominals, lift your feet and balance on your butt. This also recruits all your stabilizers. A twist to each side is one rep. Perform sets of 10 to 20 reps.

Reverse Crunches

The lower abdominals usually get shortchanged during abdominal workouts. Tilting the pelvis toward the chest instead of the chest toward the pelvis feels a bit unnatural. But the lower abs prevent the lower stomach from bulging out. To perform reverse crunches, lie on your back on a mat with your hands palms-down at your sides. Bend your knees and bring your feet off the ground. Crunch your pelvis towards your chest so that your butt and lower back roll off the mat. Contract hard, then roll your lower back and butt back down. Move slowly to really feel the lower abdominal muscles work. Perform sets of 10 or more.

Side Jackknifes

Side jackknifes might be the best exercise for the oblique abdominals. The obliques sit on your sides above your hips. Developing them creates a slimmer appearance from the front and back. To perform a side jackknife, lie on your side with one foot stacked on top of the other. Lift your top leg, and at the same time crunch your upper body up from the ground. Contract your oblique tightly, then return to the starting position. Perform 10 to 20 reps, then switch sides. You shouldn't need to perform more than 20 reps because it's possible to contract very hard isometrically with side jackknifes. Concentrate on feeling the exercise rather than on speed.

Squats

According to a study published in the "Journal of Strength and Conditioning Research" in January 2008, squats activate more abdominal muscle than fitness ball exercises. More important than the amount of abdominal muscle it activates is how it activates them. "Strength Training Anatomy" explains that the squat requires abdominal blocking, where all the muscles of the core flex, even those in opposition. This creates internal pressure that prevents the spine from folding forward under the barbell's weight. This abdominal blocking develops the entire girdle of muscle that holds your internal organs and visceral fat in place. To perform a squat, stand with a barbell across your shoulders. Place your feet shoulder width apart. Squat down until your thighs are parallel to the ground. Stand up, being careful to maintain a straight back throughout the movement. Perform sets of eight to 20 reps.