Waist rolls are gatherings of fat that hang down around the belt line. In similar fashion to love handles and "the spare tire," this fat can cause frustration to the person who looks at it every day in the mirror. The fool-proof way of ridding this fat from your body is by following a healthy, balanced diet while doing fat-burning and ab-toning exercises.
Cardio Exercise
The American College of Sports Medicine recommends 60 to 90 minutes of cardiovascular exercise performed five days a week to lose weight. Because you cannot lose weight in only one area, following these guidelines will burn fat throughout your body and reduce the rolls on your waist. Perform any form of cardio that will keep you interested, such as running, biking, swimming, elliptical training or rowing.
Leg Circles
Leg circles work your lower abs from a face-up position on the floor. Lying on your back with your arms at your sides, raise your right leg 90 degrees to the floor and point your toes to the ceiling. In a steady motion, move your leg in a circular motion so you are making two to three foot circles. After doing a set of reps, switch directions. Once you finish this set of reps, switch legs.
Bridge with V-sit
A bridge with v-sit works the upper and lower abs as well as the lower back muscles. Lying on your back with your knees bent, place your feet flat on the floor and place your arms at your sides. Steadily lift your hips in the air as high as possible, lower them back to the ground, then lift your legs and torso off the floor and balance on your butt for a full second. When you do this, your arms should be straight out next to the sides of your legs and your body should be in a "V" shape. Lower yourself down from this position and repeat the whole movement.
Torso Tightener
A torso tightener requires a dumbbell and is performed from a standing position. While holding the dumbbell by the ends, place your feet wider than shoulder-width apart, turn your toes out and extend your arms in front of your chest. In a steady motion, bend your knees until your thighs parallel the floor as you twist your torso to your right and turn the dumbbell so it is perpendicular to the floor. Slowly come back to the center point, repeat on your left side and continue to go back and forth in a steady motion.
Upward Abdominal Lock
Upward abdominal lock is a yoga pose known as uddiyana bandha. To do this exercise, stand with your feet hip-width apart and place your hands on your thighs. Bend your knees and hips slightly as you inhale deeply. Forcefully exhale all the air out of your lungs and keep it out as you draw your navel in as far as possible. Hold this position as long as you can, release, catch your breath and repeat.
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