When it comes to achieving a small waist, exercise is definitely important, but you also have to consider your diet. If you do not restrict your calories and eat healthy foods, you will be taking two steps forward and three steps back. As far as the exercises go, you need to focus on all of the areas of your stomach while promoting weight loss. Ab exercises can help tighten and tone your waistline as pounds melt away.
Cardiovascular Exercise
Cardio is the most important factor in getting a small waist. It can burn calories efficiently and improve your aerobic strength. Perform cardio for a minimum of 30 minutes, four to five days a week. Any type will be sufficient, provided you sweat while doing it. Fast-paced walking, running, biking, elliptical training, jumping rope and kickboxing are examples.
Hanging Knee Raises
Hanging knee raises target your lower abs and are performed with a pull-up bar. To perform hanging knee raises, jump up and grab the bar with a shoulder-width, overhand grip. While keeping your upper body still, lift your knees up to your chest and squeeze forcefully for a second. Slowly lower your legs back down and repeat 15 to 20 times.
Russian Twists
Russian twists place emphasis on the sides of your waist. To execute them, lie on your back with your knees bent and your feet flat on the floor. After coming up to a seated position, extend your arms straight in front of your chest and clasp your hands. With your back at a 45-degree angle to the floor, rotate to your right until your arms parallel the floor. Then rotate to your left the same way and continue to go back and forth in a steady motion. Perform 15 to 20 reps.
Push Crunches
Push crunches are done with a set of dumbbells and a decline bench. They target your lower abs. To do them, lie on the bench with your lower shins hooked under the padded support and the dumbbells held straight above you with your palms facing your knees. In a steady motion, lift your shoulders off the bench and push the weights straight toward the ceiling. After squeezing your abs and holding for a second, lower yourself and repeat 15 to 20 times.
Abdominal Pull-Ins
Abdominal pull-ins are executed with a stability ball and target your lower and upper abs. To start, place your lower shins on top of the ball and your hands on the ground directly under your shoulders. In a steady movement, roll the ball toward your head and tuck your knees into your chest. Squeeze your abs for a second, extend your legs out and repeat 15 to 20 times.
Vacuums
Vacuums work the transverse abdominis muscle, which is found on the inside of your stomach. Get into a position on all fours and exhale all the air out of your lungs. Your stomach should be hanging down at this point. Without air in your lungs, draw your navel in toward your backbone and hold for 5 to 10 seconds. Release, take a few deep breaths and repeat six to eight times.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
