Slimming your waistline isn't just about how good you'll look in that new bathing suit. Excess stomach fat represents a significant threat to your health, according to the Weight-control Information Network, or WIN. It increases your risk of heart disease, diabetes, cancer and sleep apnea, according to MayoClinic.com. A man's waistline shouldn't exceed 40 inches, while a woman's shouldn't surpass 35 inches, recommends WIN. Combine cardiovascular workouts and a healthy diet with tummy-toning exercises for a slimmer waistline.
Leg Lift with Medicine Ball
Step 1
Lie on your back on an exercise mat. Place a medicine ball between your feet and stretch out your legs. Slide your hands under you buttocks to tilt your pelvis slightly. Pull your belly in toward your spine throughout the exercise.
Step 2
Lift your legs for two counts until they're about 12 inches off the mat. Hold for two counts.
Step 3
Lower your legs for two counts. Pause for two counts. Repeat the exercise 10 to 15 times per set.
Reverse Crunch with Medicine Ball
Step 1
Lie on your back with your legs outstretched. Place a medicine ball between your feet and slide your hands under you buttocks. Keep your belly pulled in toward your spine.
Step 2
Lift your legs a few inches off the mat. Pause for one count.
Step 3
Bend your knees and pull them in toward your torso. Pause for one count.
Step 4
Extend your legs straight. Pause for one count. Perform 10 to 12 repetitions per set.
Scissors
Step 1
Lie on your back, stretch out your legs and slide your hands under your buttocks. Pull your belly in toward your spine throughout the exercise.
Step 2
Lift your legs about a foot off the mat.
Step 3
Move your feet about 3 to 4 feet away from each other, keeping your legs straight. Pause for a moment--don't use momentum to perform this exercise.
Step 4
Bring your feet in toward each other and cross your right foot slightly over your left foot.
Step 5
Move your feet away from each other before crossing your left foot slightly over your right foot. Perform 10 to 20 reps per set.
Trunk Rotations with Medicine Ball
Step 1
Sit with your legs bent and your heels on the mat. Hold the medicine ball in your lap. Keep your spine straight and your belly pulled in toward your spine during this exercise.
Step 2
Rotate toward the left, holding the ball close to your body, right above your bellybutton. Pause for one count.
Step 3
Rotate back to the starting position with your torso facing forward. Pause for a count.
Step 4
Do 12 to 20 reps per set, alternating between twisting toward the right and left.
Tips and Warnings
- Do three sets of each waist-slimming exercise at least three times a week.
- Start your medicine ball exercises with a low weight, no greater than 4 lbs. Don't use a ball that's too heavy--this may injure your back.
Things You'll Need
- Exercise mat
- Medicine ball
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