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What At-Home Exercises Can I Do to Lose Weight Around My Waist?

author image James Roland
James Roland started writing professionally in 1987. A former reporter and editor with the "Sarasota Herald-Tribune," he currently oversees such publications as the "Cleveland Clinic Heart Advisor" and UCLA's "Healthy Years." Roland earned his Bachelor of Science in journalism from the University of Oregon.
What At-Home Exercises Can I Do to Lose Weight Around My Waist?
A woman is jumping rope outside. Photo Credit KatarzynaBialasiewicz/iStock/Getty Images

Losing weight and inches around your waist can only be done by eating a healthy diet and doing fat-burning exercises that will target your entire body. There is no proven way to spot reduce certain parts of the body, such as the waist or hips. But for many people, the waist is the first place where weight starts to disappear when dieting and exercising. So if you commit to a lifestyle where you burn more calories than you consume -- the only way to lose weight -- you'll start to see inches coming off your waist.

Jumping Rope

Jumping rope is one of the easiest and most-effective ways to burn fat and lose weight around your waist and all over, as it can burn as many as 750 calories per hour. Be sure to get a rope that is long enough. Stand with your feet on the middle part of the rope and pull up both ends evenly. They should reach the middle of your chest. Then be sure to have a pair of cross-training or aerobics sneakers that has a lot of cushion and support to handle the jumping and landing. Set a timer and jump for five minutes at a time throughout the day to burn those calories. And remember that the faster you jump, the more calories you'll burn.

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You don’t need to be a great dancer to lose weight dancing. Just put on some music that gets your feet moving and dance while you’re doing housework or simply take time out throughout your day to get your groove on. Ballroom dancing, such as waltz or a foxtrot, burns about 320 calories per hour, while more up-tempo dancing, such as salsa or hip-hop, burns more than 500 calories per hour.

Pushups and Situps

Contrary to what many people may think, situps won't help you lose weight around your waist specifically. But like any calorie-burning exercise, situps can help you lose weight overall and they can help you tone your abdominal muscles so when you do lose more weight around the middle you'll look that much fitter. Pushups also work those core abdominal muscles, but like situps, they can tone muscles and burn calories for all-over weight loss, including around the waist. If you're able to do an hour's worth of pushups, you could burn anywhere from 480 to 690 calories per hour, but those would be the rapid-fire, military-style pushups.

Brisk Walking

Whether you walk around your house or around your neighborhood, the important thing for weight loss is that you walk quickly and consistently. Walking 4 mph can burn between 250 and 350 calories per hour, depending on your weight, and if you can boost that up to a jog, you can almost double your calorie-burning efforts.

Various Exercises

When you're at home, look for ways to boost your calorie burning and muscle-toning in everyday activities. When carrying clothes to the laundry room, do lunges instead of traditional walking. Stop and do 10 jumping jacks before starting on the dishes. The more you can replace fat with lean muscle, the more effectively you'll burn calories, regardless of the activity.

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