Exercises that work the large muscle in the center of your abdomen, known as you abs, will not shrink your waist. In fact, they will make your stomach bigger by increasing the size of the muscle. To tone your waist, exercising your transverse abdominis -- the muscle that you use to suck your stomach in. Note that if you have fat around your midsection, the only way to shrink your waist is to lose weight all over.
Stomach Vacuum
The stomach vacuum exercise is an exercise bodybuilders use to take inches off their waist before a competition. It's easy to do and can literally be done anywhere, anytime. Stand up straight and exhale until all the air is out of your lungs. Suck your stomach in as much as you can. Imagine that you are trying to touch your belly button to your spine. Hold your stomach in for 20 seconds and then release. Repeat for a total of three times. Continue to practice this exercise every other day until you can hold it for 60 seconds at a time.
Front Plank
The front plank is an isometric exercise that strengthens your entire core. If you've ever taken a yoga class, you've probably done it before. Kneel on an exercise mat and place your forearms flat on the floor. Your elbows should be directly under your shoulders. Extend your legs out and lift your knees up so your legs are straight and you are balancing on your toes. Hold yourself in this position for 30 seconds. Keep your back straight and your abs contracted the whole time. Do not let your hips sag. Repeat for a total of three times.
Side Plank
The side plank is just like the front plank except you do it on your side. So, instead of balancing on both arms at the same time, you do it on each arm one at a time. The easiest way to do a side plank is to lie down on your side on an exercise mat. Bend your elbow and place it directly under your shoulder so your forearm is flat on the floor. Push yourself up with your arm and keep your core contracted. Hold the pose for 30 seconds, then repeat on the other side.
Cobra
Lie down on your stomach on an exercise mat. Position your hands directly under your shoulders, as if you are about to do a pushup. You legs should be straight and your toes should be pointing out behind you. Press your hips into the floor, exhale, and arch your back backward, curling your chest away from the floor. Let your abdomen do most of the work. Don't rely on your arms to push your chest back. Hold the pose for 30 seconds, then lower yourself back down while inhaling.
Member Comments