It might seem difficult to believe that losing just a few pounds can produce noticeable changes in your body, but depending on the exercises you do, it's definitely possible to reduce your waist measurement if you lose even 5 lbs. or less. While dieting and cardio workouts can help take off the weight, you'll need to incorporate core, abdominal and oblique exercises into your plan to slim down that midsection.
Ways to Weight Loss
There is only one proven, safe and reliable way to lose weight, and that is through burning more calories than you eat. The healthiest method is a combination of low-calorie, balanced eating and regular exercise. Targeted oblique, core and abdominal exercises will tighten and flatten your waist and stomach muscles, but you'll also need to do cardio work to take off the 5 lbs. Vigorous workouts are likely to help you lose the weight quickly; MayoClinic.com reports that for a 160-lb. person, jogging, kickboxing and rollerblading burn about 600, 700 and 900 calories per hour, respectively. By cutting 500 calories from your daily diet, you can drop an additional pound per week.
Waist Exercises
While 5 lbs. is a solid weight loss accomplishment, it's not always a big enough amount to show up on your body. However, if you practice strength exercises that build muscle in the midsection, you can actually develop a slimmer, more streamlined physique even without losing much weight. Try exercises such as the Russian twist, which the American Council on Exercise recommends to work the upper and lower abs and the obliques. To do it, lie on your back with knees bent; keep your feet flat on the floor. Hold a dumbbell or medicine ball in your hands. Crunch upward, lift the ball or weight and twist it from side to side, originating the movement from your waist and keeping a constant contraction in your abs.
Results
With a small amount of weight loss, it's not always possible to gauge your progress visually, so it can be helpful to measure your results. Before you begin your weight loss routine, weigh yourself and use measuring tape to take your waist and hip measurements. Your waist is the smallest part of your torso, and your hip is the largest part, around your buttocks. Record the measurements and take them again after you've lost your first 5 lbs. If you've worked on strength-building exercises for your midsection, you should notice smaller measurements in the waist and potentially even in the hip.
Considerations
It's important to speak with your doctor about your weight loss plans, especially if you have a chronic health condition or are obese. Although muscle-building and strengthening exercises have the potential to guard against workout-related injuries, they can also put you at risk for muscle or joint strain, especially if you do them incorrectly. For that reason, it's wise to clear your technique with a trainer or fitness professional before you consistently do the moves.
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