Use abdominal workouts to tone your waist and reduce belly fat. Exercising core muscles also can improve your balance, posture and stability, and may make other body movements easier and more comfortable. As an added bonus, most exercises that are designed to tone your midsection don't require special equipment. You can easily perform waist exercises at home.
Quadruped
The quadruped helps improve your balance and stretches your arms and legs as it simultaneously builds core muscles. CNN.com recommends including the quadruped in a complete core workout because it works several muscle groups at once. It also strengthens your entire midsection. To perform the quadruped, position yourself on all fours on a mat, towel or rug. Keep your spine and neck neutral. Begin by extending your right arm forward, parallel to your torso. Tighten your abdominal muscles as you do so, and hold them tight throughout the exercise. Return your arm to the starting position, and repeat the move with your left arm, right leg and left leg.
Plank
The plank is an effective exercise because it strengthens your core and your lower back. Start the plank position on your elbows and knees. Use a mat or towel for extra cushioning, if necessary. Lock your hands together. Gradually straighten your legs and walk your feet back until you're supporting your weight with your forearms and the balls of your feet. A straight line should form between your shoulders and heels. Pull your ab muscles up and in, holding them tight, and maintain the pose for as long as possible.
Crunch
The crunch is a classic ab exercise that shapes your waist and stomach muscles. Lie on your back near a wall with your knees elevated and bent at a 90-degree angle. Place your feet flat against the wall. Cross your arms over your chest and tighten your ab muscles. Keep your eyes on the ceiling as you lift your head and shoulders a few inches off the floor--don't strain your neck. Hold the move briefly and lower yourself back down before repeating.
Jump Rope
Although core and abdominal exercises tighten and tone your waist muscles, they won't eliminate excess belly fat around your midsection, according to MayoClinic.com. You must add aerobic activity to your routine to get rid of your belly fat. Jumping rope is a simple home exercise. You can even perform this exercise without a jump rope; simply mimic the bicep movements with your arms and jump at a constant pace. The higher you jump, the more intense the exercise and the more calories you'll burn. With jump rope and other aerobic activities, aim to meet or exceed the American College of Sports Medicine's minimum recommendation of 150 minutes of moderate cardio activity a week or an hour of vigorous activity.
References
- CNN.com: Core Exercises: Beyond Your Average Abs Routine
- Mail Online: Personal Trainer: How to Do the Perfect Plank Exercise; Glenn Chapman; Jan. 19, 2009
- Mayo Clinic: Slide Show: Core Exercises - Abdominal Crunch
- Mayo Clinic: Belly Fat in Women: How to Keep It Off
- American College of Sports Medicine: Physical Activity Guidelines
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