When your goal is to lose inches in the waist line, your initial plan of attack may be to hit the ground doing crunches. To reduce waist size, you have to lose fat from all areas of your body. Resistance training and cardiovascular exercise will help you lose body fat without having to perform a single crunch. Training with body weight exercises and dumbbells uses your core for stabilization so you don't have to work your abs independently. Combine healthy eating with your exercise plan, and watch your waistline shrink.
Step 1
Perform lunges. Start in a split stance with both feet facing forward. Hold a heavy set of dumbbells in each hand. Inhale, keeping your midsection tight, and lower your back knee to the ground until your front knee is at a 90-degree angle. Exhale, and press your weight back up to the starting position. Repeat for four sets of 12 repetitions three days per week.
Step 2
Perform bent-over rows. Start with feet shoulder-width apart and knees slightly bent. Bend over so that your chest is slightly over your thighs. Hold a heavy set of dumbbells in each hand, with palms facing each other and arms slightly in front of you. Exhale, and squeeze your shoulder blades together while bringing your elbows back. Inhale and lower the dumbbells to starting position. Repeat for four sets of 12 repetitions three days per week.
Step 3
Perform chest presses. Lie on a flat bench, with dumbbells in each hand and palms facing forward, elbows at a 90-degree angle. Exhale, and press the dumbbells up and together over your chest. Inhale, and return to the starting position. Repeat for four sets of 12 repetitions three days per week.
Step 4
Perform planks. Start in a push-up position. Lower your weight onto your elbows, and hold for 30 seconds. Bring your knees down to rest between sets. Repeat for four sets of 30 seconds three days per week.
Step 5
Do 30 minutes of low-intensity cardio after each resistance-training workout. Hop on a stationary bike, and pedal at a slow pace with high resistance to increase the amount of fat burned.
Step 6
Eat clean. Fuel your workouts with foods in their natural state, such as low-fat dairy, whole grains, lean meats, eggs, fruits and vegetables, to improve performance and increase metabolism.
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