To have a slimmer waist you must exercise aerobically -- abdominal exercises alone will not slim your waist. Exercises will tone and strengthen your abdominal muscles, though, and give you a slimmer appearance. Unlike other muscle groups, you can exercise your abdominal muscles daily. A quick five minutes a day can make the difference in strengthening your abs, which can improve your posture and trim your waistline.
Aerobic Exercise
Aerobic exercise is the best way to slim your waist because it will help you burn fat that may cover your toned muscles. Brisk walking, jogging, biking, swimming and cross-country skiing are good examples of aerobic exercise, but you can also jump rope, use a Hula-Hoop, or work out to an aerobic dance DVD. Any activity that raises your heart rate for at least 20 minutes qualifies as aerobic exercise. The Physical Activity Guidelines for Americans suggests 150 minutes a week of moderate-intensity aerobic exercise for substantial health benefits, including loss of overall fat, which helps reduce your waistline.
Abdominal Crunch
You can choose from a variety of ways to do crunches. Work your way up to two or three sets of 10 to 15 repetitions each. For a traditional crunch, lie with knees bent and feet flat on the floor. With hands touching lightly behind your ears, curl your upper body up until your shoulders are several inches off the floor, then lower yourself down again. You can also do this crunch on an exercise ball by lying back on it, feet flat on the floor, until your back and thighs are parallel to the floor. With arms crossed on your chest, lift your torso 45 degrees off the ball and lower again. Alternatively, lie on the floor and do the crunch with your knees bent over the exercise ball.
Reverse Crunch
Use your lower body to perform a reverse crunch. Lie supine and place your hands under the small of your back to prevent arching. Lift your legs toward the ceiling so they are at a 90-degree angle to your body. Cross them at the ankles, and push your hips up slightly in a slow, deliberate movement. Lower your hips and lift them again.
Vertical Crunch
Also called a V-crunch or a jackknife crunch, a vertical crunch is similar to the reverse crunch in that your legs are up and crossed at the ankles. Put a slight bend in your knees. Then, lift your torso toward your knees and your hands toward your toes, hold a moment, and lower yourself down. Use your abdominal muscles and not the momentum of your movement to raise your torso.
Leg Lifts
Lie on your back with your legs out, feet close together and arms at your side. Contract your abdominal muscles and raise your legs 3 to 6 inches. Tilt your pelvis so that your back remains flat against the floor. Hold your legs up for a few seconds and lower them. As your abdominal muscles get stronger, lower your legs until they are an inch from the floor, rather than dropping them all the way, and lift again from that position.
References
- MyOptumHealth.com: Say So-Long to Sit-Ups -- The Best Exercises for Toning Your Tummy
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans
- Florida Highway Patrol: Academy Preparation Guide
- U.S. Department of Veterans Affairs: Rehabilitation Research & Development -- Abdominals
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