Having a trim waist and slim hips can make all the difference in how your clothes fit you, how healthy you are and how you feel about your body. While not everyone is lucky enough to be born naturally thin, there are methods you can use to trim down your waist and hips. When used together, interval training and strength training exercises can help to remove fat from the waist and hips while building lean muscle tissue.
High Intensity Interval Training
Standard cardiovascular exercise allows you to burn calories by working at a steady pace for a long duration. High intensity interval training allows you to burn more calories in less time. During high intensity interval training you alternate very fast intervals with slower or resting intervals for a total of 20 to 25 minutes. During the resting intervals you should still be engaged in the activity but exerting minimal effort. During the very fast intervals use all of your energy to work as hard as you can. Each interval can last from 30 seconds to three minutes, depending on how your body feels during the exercise. Select an aerobic activity that you can perform at a slow and fast pace such as running or jumping rope.
Stability Ball Knee Tucks
This exercise is designed to engage your entire body while strengthening all of the muscles in your midsection. Tone your abdominal muscles to reduce the size of your waist and hips. Place your stomach on the top of a properly inflated stability ball. Place your hands on the ground in front of the ball and slowly walk yourself forward until your lower legs are resting on top of the ball. This position mimics the standard push-up position. Tighten your abdominal muscles and slowly pull your knees in toward your chest as far as you can. Straighten your legs in a controlled manner to return to the starting position. Perform two to three sets of 12 to 15 repetitions.
Standing Lift
The standing lift exercise uses a medicine ball to strengthen your hips and waist muscles. Select a medicine ball that you can complete between 10 to 12 repetitions with. Stand upright with your feet about shoulder-width apart. Hold the medicine ball with both hands to the right side of your legs. Raise the medicine ball upward and across the left side of your body without bending your arms. Slowly lower back down to the first position and repeat for 10 to 12 repetitions. Perform the same number of repetitions on the opposite side of the body.
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