The waistline is an area where fat has a tendency to accumulate on both men and women. This can make it harder to find clothes that fit properly and it can also raise your risk for chronic diseases. In order to reduce this fat, you need to do two things: Clean up your diet and perform exercises. There's no such thing as spot reduction, so weight loss will occur all over the whole body, which is a nice added benefit.
Step 1
Do aerobic training. Aerobic exercise burns a lot of calories, which, in conjunction with a low-calorie diet, translates into weight loss. Examples of exercises you can do include running, elliptical training, stair climbing, swimming, rowing and rope jumping. Perform aerobic exercise for 45 to 60 minutes.
Step 2
Build lean muscle. Muscle is metabolically active tissue, which means it causes the body to burn a high amount of calories to keep it maintained. The end result is weight loss in the waist. Perform exercises that target the whole body like bench presses, shoulder presses, back rows, triceps extensions, bicep curls and lunges. Do three to four sets of each exercise and 12 to 15 reps.
Step 3
Do active recoveries. When you do weight training, do not sit around for two or more minutes in between your sets. Perform active recovery instead to increase your caloric expenditure. Do step-ups on a bench, jump rope or just simply walk around the gym floor at a fast pace. Keep your breaks to 60 seconds.
Step 4
Put it all together. Do your aerobic exercises three days a week on alternating days and do your weight training exercises three other days a week. On your seventh day, go for a 30-minute walk or bike ride at a light intensity.
Step 5
Get creative to avoid boredom. If you get bored easily by doing the same cardio exercise over and over, do several exercises in a circuit. For example, do 10 minutes of running, 10 minutes of biking, 10 minutes of stair stepping, 10 minutes of rowing and 10 minutes of elliptical training.
Things You'll Need
- Jump rope
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