Many men carry excess weight around their middle, especially as they get older. In fact, having a beer belly is a common male complaint. According to Dr. Michael Jensen in an article for the Mayo Clinic, men are more likely to gain weight around their middle as they age than women.
Luckily, you can take certain measures to help decrease excess fat around your waist by losing weight. Additionally, certain toning and strengthening exercises, including the best waist slimming exercises for men, will help you achieve a smaller, more toned waist.
Dangers of Belly Fat
Belly fat might make you self-conscious, but even more concerning are its associated health risks. According to a 2016 study published by Journal of the American College of Cardiology, abdominal fat increases risk of cardiovascular diseases such as heart disease and stroke. It also makes it more difficult for you body to use insulin, which can lead to diabetes.
Waist Slimmer for Men
If the goal is a small waist, men need to lose overall body fat. The only way to lose excess fat is to create a calorie deficit, either with increased activity, eating less calories, or a combination of both. While you can't spot-target fat from your waist, aerobic exercise will help you lose weight from your entire body, and belly fat is usually the first to go, according to Harvard Health Publishing.
According to the U.S. Department of Health and Human Services, adults should aim for at least 150 minutes of moderate or 75 minutes of vigorous cardiovascular activity every week. You don't need to become an athlete — walking around the block during your lunch break or after dinner or joining a recreational sports team are fun and easy ways to fit in your weekly requirements of aerobic activity.
Crunch and Curl
The best waist slimming exercises for men target the abs. Your obliques are the abdominal muscles along the sides of your waist. Strengthening exercises such as oblique crunches can whittle your waist and promote a smaller, more toned appearance. To perform a basic oblique crunch, lie on your side with bent knees. Place one hand behind your head and crunch your body up while you try to bring your elbow to the ceiling. Perform 20 crunches on each side.
Do The Twist
Trunk twists are among the best waist slimming exercises for men. Stand with your feet hip-width apart and raise your arms straight out to your sides, keeping them in line with your shoulders. Twist to the right, letting the movement come from your waist, not your hips. Look over your right shoulder, but keep your hips facing forward. Return to center and twist to the left. Perform 20 to 25 repetitions.
Ride a Bike
Bicycle crunches are a challenging alternative to generic crunches because they work your upper and lower abs as well as your obliques. Lie on the floor and bend your knees, raising them parallel to the floor. Clasp your hands behind your head, keeping your elbows straight out, not pointing forward.
Twist to the right, bringing your left knee into your chest as you touch your right elbow to your left knee. Straighten your left leg as you simultaneously twist to the left, bending your right leg and touching your right knee with your left elbow. Perform 20 repetitions.
- Mayo Clinic: Belly Fat in Men: Why Weight Loss Matters
- Johns Hopkins Medicine: The Skinny on Visceral Fat
- Journal of the American College of Cardiology: Association of Changes in Abdominal Fat Quantity and Quality With Incident Cardiovascular Disease Risk Factors
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd Edition
- Harvard Health Publishing: Abdominal Fat and What to Do About It