People exercise for many reasons, such as fitness, health, weight loss or because of medical conditions. Some people use exercise to reduce specific areas of their bodies, often for cosmetic reasons, but just as often for health reasons. Increased fat around your middle is a leading indicator for the development of diabetes, according to the American Heart Association. As lifestyles become more sedentary, more people are looking for ways to shrink their waists and hips.
Side Lunge
The American Council on Fitness recommends the side lunge to target your hip, thighs, butt and legs. Begin by standing with your feet spread hip-width apart and place your hands in any position that helps to provide stability. Inhale, contract your abdominal muscles and tilt your head slightly. Rest with your weight on your heels, lift your left foot and step to the left, placing the foot so you remain in a lunging position. Bend at your hips and push your hips backwards as you shift your weight in the direction of your left foot. Your left knee is over the second toe of your left foot and your right leg is fully extended. Exhale as you return to your starting position. Repeat the lunge with your right foot. American Council on Exercise cautions that you not create too wide a distance in your lunge.
Abdominal Crunch with Fitness Ball
The use of a fitness ball with crunches can help tone abdominal muscles. MayoClinic.com recommends that you select a firm fitness ball to increase difficulty. Begin the abdominal crunch by sitting on the ball with your feet on the floor spread hip-width apart. With your back straight, cross your arms across your chest and tighten your abdominal muscles. Lean back and hold the position for three deep breaths. Return to your starting position and repeat the exercise. MayoClinic.com suggests five repetitions to start and recommends that you maintain proper form during this exercise to protect your back from stress.
Bent-Knee Sit-Up/Crunches
Lay on a mat, face up, with your knees bent and your feet flat on the floor. Position your heels 12 to 18 inches from your tailbone. MayoClinic.com notes that the position of your elbows during this exercise is important. With your hands behind your head, pull your elbows back and squeeze your shoulder blades together. Perform this action without arching your lower back. Begin the upward phase of the exercise by exhaling and contracting your abdominal muscles. Point your chin to your chest as your curl slowly upwards, lifting only your upper back. Keep your neck relaxed and make sure your lower back, tailbone and feet are in contact with the mat throughout the exercise. For the downward phase of the exercise, inhale and uncurl slowly as you lower your upper back to the mat.
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