There are two basic types of exercises for trimming the waist: cardiovascular exercises that also focus on the midsection and abdominal exercises that focus on obliques, or the side abdominal muscles. By focusing on these two modes of exercise, you will not only lose inches, but you will also get the hourglass definition of a smaller waist size.
Waist-Trimming Cardio Exercise
Cardiovascular, or cardio, exercise that focuses on rotation of the torso, or twisting side to side, will help trim the waist because it burns calories and conditions the midsection simultaneously. Boxing-style workouts such as cardio kickboxing or heavy bag sparring are effective waist-trimmers because of the repetitive rotation of the torso with each punch and recovery and with most kicks. Boxing workouts also have a lot of quick movement to “dodge the punch,” which is most often rotation-based movement as well. Even the “on guard” position of boxing, with hands in front of the lower part of your face, integrates the abdominals as you hold yourself in a slightly forward-hunched position. These base rotational movements of boxing, along with the high-calorie burn of 600 to 800 calories per hour, make this a top waist-trimming exercise.
Another style of cardio exercise that helps in whittling down the waistline is Latin-based dance, such as Zumba. Many of the movements used in this dance fitness program start in the midsection, such as hip circles–much like using a hula-hoop–and pelvic tilts front-to-back and side-to-side. Once arms are added to help promote the waist-twisting movements, you can feel the abdominals and waist area working and you know you are effectively slimming your waist.
Oblique Abdominal Work
Your oblique muscles are the side abdominal muscles that help you twist and rotate in the midsection and help create a slim waistline. Focusing your abdominal strengthening work on exercises that primarily use the obliques will help you get trimmer in the waist area.
The bicycle oblique is an exercise focusing on the waist. Lie on your back with hands behind your head, lift your knees to a tabletop position of bent knees over your hips and feet off the floor. Come into an abdominal curl position, with your head, neck and shoulder blades off the floor. This is your start position for the bicycle oblique exercise. Bring your right knee in toward your chest as you extend your left leg into a straight position. At the same time, rotate your left shoulder toward the right knee as you exhale. Keep your elbows wide and the back of both hips down. As you switch leg positions, rotate your right shoulder in toward the left knee and continue to repeat this pattern.
In the twisted stomach exercise, lie on your back with arms out to the sides so you look like a letter “T.” Bring your legs straight up in the air over your hips. Keeping your legs pressed together, slowly lower them to the right toward the floor, going as far as you can while still keeping your left shoulder down on the floor. Pause in this lower position and then slowly bring your legs back to center. Repeat to the left side. Move from side to side with control, and focus on taking deep breaths and pulling the belly in throughout the movement.
V-Sit
Another exercise for trimming the waist is a V-sit with rotation. Seated on the floor, extend your legs straight out in front of you with knees slightly bent. Place your arms crossed in front of your chest and while keeping your back straight, lean back from your hips. With an exhale breath, twist to your right side and then come back to the center as you inhale; repeat to the left with your next exhale. Continue to twist side to side, making sure you keep your back straight. For quicker results, perform this exercise holding a dumbbell or medicine ball in front of your chest.
About this Author
Linda Freeman Webster is a certified personal trainer, group fitness, yoga and Pilates instructor who has been in the fitness industry for 20 years. She has published articles for IDEA Health and Fitness Journal, IDEA Fitness Manager, and USA Hockey Magazine.
