If your waistline is expanding, you may not be getting enough exercise. Cardiovascular workouts should be a regular part of your fitness program. Moderate to high-intensity aerobic workouts will help you burn the calories needed to lose weight and ultimately shrink your waistline. Complete five days of aerobic exercise each week for a minimum of 30 minutes a day, as suggested in guidelines from the American College of Sports Medicine and the American Heart Association. Sit-ups, crunches and other abdominal exercises will not help you lose weight in your abdomen, but they will help shrink your waistline when used in combination with cardio.
Running
If your knees can handle it, try running. Running not only is an efficient calorie-burning exercise but it also works your core muscles to help tighten your waist. The faster your run, the more calories you will burn. The weight will come off your entire body, including your waist. Run three to five days a week as a regular part of your fitness program.
High-Impact Aerobics Classes
Various types of aerobics classes will help you lose inches in the waist. The greater the intensity of the class, the sooner you will see results. Classes such as traditional high-impact aerobics and cardio kickboxing will burn a lot of calories and work your abdominal muscles. Mix a variety of classes into your cardio program to keep your body challenged.
Elliptical Training
If you prefer less stress on your joints, the elliptical can provide you with a high-intensity aerobic workout without the impact. Using the elliptical to exercise at speeds comparable to running, such as over 5 miles per hour, can help you lose inches in your waist. The elliptical can be made more challenging by increasing the resistance and the speed.
Core Exercises
Although cardiovascular exercise is the most beneficial for losing inches in your waist, core exercises can help develop the muscle to create a tighter tummy. Perform a variety of core exercises to target and tone the different muscle groups. Crunches can be performed by lying on the floor and lifting your shoulders as you contract your abdominal muscles. Dumbbell side-bends can work your waist by targeting your obliques. Stand with a dumbbell in your left hand and hold the weight on the side of your leg. Bend at the waist to the left side to slide the weight closer to your knee, then focus on your right side obliques to pull you back up. Perform multiple repetitions, then repeat on the right side.
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