Excess fat around the waistline, also known as visceral fat, increases the risk of diabetes and heart disease. Getting rid of fat around the waistline isn't easy. In fact, spot fat reduction just isn't possible. However, by performing certain exercises, you can reduce overall body fat (which includes fat on the waistline) while targeting and toning specific areas. Whether the waist fat is concentrated in the belly, the sides of the waist (love handles) or all around, you can lose it as you lose overall body fat by following a few simple, but somewhat challenging steps.
Step 1
Perform sets of torso twists several times a day. Stand with your feet slightly more than shoulder-width apart. Place a bloom handle on your shoulders to help you maintain a stable stance, if needed. Tuck in arms, keep elbows to the waist, hands up and near the chin. While looking straight ahead, twist the torso from side to side, sucking in the abdominal muscles and twisting as fast as you can for a count of 50. Keep the eyes facing straight ahead and the hips straight. The only part of your body that should be moving is the torso. Hips should be stable and head facing forward during the entire set. Do this two to three times a day.
Step 2
Do side bends. Stand with your feet about shoulder-width apart. Raise and place your hands behind your head, keeping the back and shoulders straight. Now, tilt to your right side, keeping shoulders back and stomach pulled in. Repeat the bending motion to the left side. Do this exercise eight to 10 times, alternating between left and right side. Do this exercise in three sets.
Step 3
Perform oblique crunches. Lie on the floor, legs bent. Pull in the abdominal muscles, as if you're trying to suck in the lower abs to the floor through the spine. Now, lift your left leg up, tucking your left foot in front of your right knee, like you're crossing your legs. Place your left arm down alongside your body on the floor and tuck your right hand behind your head. On the exhale, lift your upper torso until your right shoulder blade is off the floor, while at the same time guiding your right elbow toward your bent left knee. Hips should remain on the floor throughout this exercise. Do this five to 10 times, then switch sides, repeating the exercise five to 10 times on the other side. Try to do a set of these oblique crunches two to three times a day.
Step 4
Try these hand-to-heel crunches. Lie on the floor, knees bent, with head and shoulders on the floor, arms stretched down on either side of your body. Slowly exhale and lift your head and shoulders off the floor. Try to touch the fingers of your right hand to your right heel. Then try to touch the fingers of your left hand to your left heel. Do this alternating move about five to eight times on each side, then lower the body back down to the floor. Do these exercises at least once or twice a day.
Step 5
Keep moving. Enhance your exercise efforts by engaging in aerobic or weight-bearing exercises every day. Take a brisk walk or engage in other cardio exercise between 30 minutes and an hour a day to increase metabolism and burn fat. Cut back on calories and serving sizes to increase the effectiveness of your waist fat-burning exercises.
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