A rippling waistline doesn't just make it difficult to fit into your favorite clothing. An expanding midsection increases your risk for serious health problems, such as stroke, cardiovascular disease and breast cancer, according to the Mayo Clinic. You can't spot reduce your waist. However, you can burn fat using cardio activity and strength-training sessions.
Step 1
Get active with cardio activity. For fat loss around the waist, you need at least 30 minutes of cardio activity daily, says the Mayo Clinic. Select activities that burn a high number of calories, such as jogging, running and jumping rope. Discuss an appropriate activity level with your doctor.
Step 2
Tighten your waist with side crunches. Start in a kneeling position. Lean your weight to the right and place your right hand on the floor for balance. Slowly extend your left leg. Place your left hand behind your head and crunch your upper torso to your leg. Complete six to eight repetitions of this exercise on each side of the body.
Step 3
Tone your waist by doing the squat with twist. Start in a standing position with your feet about shoulder-width apart. Extend your arms to shoulder height and lower into a squat position. Your weight is on your heels with your knees behind the ankles. Twist your upper body to the right, keeping your core muscles contracted. Return to a standing position and repeat this exercise eight to 12 times on each side of the body.
Step 4
Use a circuit-training approach to reduce your waist size. With circuit training, you burn about 30 percent more calories than traditional strength-training sessions, according to "Fitness" magazine. Start with a waist-toning exercise, like the squat with twist. Switch to a fat-burning cardio activity, such as jogging. Then, rotate back to a new waist-toning exercise, such as the side crunch. Continue this pattern for at least 30 minutes.
Tips and Warnings
- Don't work your waist two consecutive days. A day of rest will promote muscle healing.
- Discuss and set fat-loss goals with your doctor.
References
- "Fitness" magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- "Fitness" magazine; Top 10 Abs Exercises; Lexi Walters; May 2008
- Mayo Clinic; Belly Fat in Women: Taking - and Keeping - it off; April 2009
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- MedlinePlus; Tips for Losing Weight; October 2008
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