Everyone wants a healthy body. No matter who you are, it seems like we all have something we’d like to work on. Thankfully, you can make changes by altering what you eat and how you exercise. And adding waist training moves to your fitness routine can give you the slimmer silhouette you want.
Do you crave a sleeker midsection with chiseled abdominals and obliques? Some experts say that your body shape depends a lot on heredity. Sorry, but you can only blame your parents for your love handles and saddlebags so much. Your physique depends greatly on your diet and activity level.
Today’s buzzwords in the health and fitness world are fat-burning and body sculpting. You’ve probably read the alarming statistics concerning the obesity epidemic in America. It’s a national health emergency that affects adults but is also plaguing children.
You know the importance of your body mass index or BMI. This number is significant as it tells you the fat percentage of your body mass. To calculate this number, you divide your weight by your height. Another major factor in determining BMI is your gender.
Maneuvers to Make You Slim and Trim
According to the CDC, your BMI range should be 18-25. You are considered overweight when you get above a 25. You become obese if your BMI gets over 30. It’s essential to keep your BMI at an optimal range to have a leaner, healthier body. To help you with this task, here are some fun waist training exercises to try.
1. Side Crunches
If you want to get rid of those pesky love handles, then the side crunches should help. You will get a good workout for your, waist, hips, and legs.
How to Do It:
Imagine that you’re lying on the bed watching television, as that’s the position you need to be in. Now, turn to your right side paying attention to keep your legs together. Place your left arm behind your head to make yourself comfortable.
You want to form a “V” with your legs and upper body. Bring your legs up as you lift your chest to meet them. Now, breathe in and out for 3-5 seconds and hold the pose. Slowly release your body back down to the starting position. Switch and do it on the right side now. You want to strive for 8-10 reps per side.
2. Triangle Crunches
No waist training workout would be complete without these fat-burning crunches. These triangle crunches can strengthen and tone your abdominals, your sides, and your hips. If you add a little bit of mindful breathing with them, you’ll get the aerobic benefit your heart needs.
How to Do It:
You need to have excellent balance to do this maneuver. Start by putting your left knee on the floor as you lift the right one. Your left-hand goes behind your head, and your right one goes on the floor to help you keep your grounding.
Now, bring your right leg up and do a modified leg lift. When you bring the leg to the top of the lift, hold the pose for 1-2 seconds, then bring it back down. You should do about 20-30 reps per side. You should feel the burn in your abs and hips with this exercise.
3. Arm Planks
Arm planks are some of the best exercises for waist training. While it seems odd, the great thing about these planks is that they will work many of the larger muscle groups in the body. If you lack good posture, then these little maneuvers can help you correct your position and shape your waist.
How to Do It:
Get into the push-up position and bend your forearms as you face forward. Ensure you align your shoulders with your elbows and keep your arms about a shoulder’s width apart. Now, find a spot on the floor to focus on, and keep your neck and spine in proper alignment.
Hold this position while you breathe in and out for 10-15 seconds. Now, lower your body and relax for a few breaths.
4. Starfish Crunch
The cute name of this maneuver was dubbed after the marine creature, the starfish. It’s a bit difficult for those who have arthritis and other issues, so make sure you work to your comfort level.
How to Do It:
Start by lying on the floor flat on your back. Go into a spread-eagle position with your arms and legs spread out. Make sure not to stretch your body too far as it can cause pain. Now, you want to bend your legs up and bring your arms towards your knees.
Your knees and elbows must meet. As you roll your inner section forward to allow the connection, you will feel your core muscles tighten. You need to hold this position for 1-2 seconds and then return to the original prostate stance. You should strive for 20 reps.
5. Criss-Crosses
Fat-burning is essential for losing weight. However, some of the troubled areas, like your waist, are stubborn and don’t like to release it. If you want a trimmer midsection, make these crisscrosses a part of your workout routine.
How to Do It:
Lay on the floor on your right side. Keep your feet stacked on top of each other. Now, rest your hand down your side and keep the left arm as a support for your head. Your right elbow should be pointing towards the ceiling.
Slowly bring your feet into the air while you raise your upper body. Your shoulders and feet should never touch the floor. Hold this position for 1-2 seconds. Do ten reps on one side, then switch to the other side.
If that sounds too advanced, here is a beginner’s variation of that move:
6. Windshield Wipers
The windshield wiper is a good maneuver if you often have hip and lower back pain. The great thing about this exercise is that it can help to strengthen troubled areas while sculpting the muscles in your lower body.
How to Do It:
Lay flat on the floor and hold your arms straight at both sides. Now, slowly lift your legs and bend the knees until they reach a 90-degree angle. Hold for 1-2 seconds, rotate your legs to one side, and make sure they don’t contact the floor.
Hold again for another 1-2 seconds before returning to the starting position. You need to repeat these steps 15 times on each side for a total of 20-30 reps.
7. Donkey Kicks
Do you find that the fat around your midsection area seems to be as stubborn as a donkey? You can start your waist training exercises with a kick. If you want to tone your backside, hips, and thighs, this easy maneuver is for you.
How to Do It:
Get into the doggy position with your knees and hands flat on the floor. Make sure that you keep your hands in alignment with your shoulders. As you breathe, make sure you contract your core muscles. Now, raise one leg and kick it upwards.
You should feel a burn in your glute muscles as you perform this exercise, especially when you keep both your hips and pelvis pointed down. Make sure you keep your head straight and your face looking downward. Keeping your face looking down is essential, or you can cause neck strain. Now, complete ten reps for each leg.
8. Heel Touches
Sometimes, it’s the simple exercises have the most significant outcome. Heel touches can help you to strengthen your core, sides, and belly area.
How to Do It:
First, lay flat on the floor while keeping your knees bent. Keep your legs a shoulder-width apart. Now, keep your palms facing inward, but stretch your arms out to the side. Inhale for 1-2 seconds. While breathing, you need to tighten your upper body to touch your right hand to your right heel.
Hold this movement for 1-2 seconds, and then return to your original position. The goal is to do ten reps on each side for a total of 20.
9. Butterfly Kicks
You’ve never seen a butterfly with a thick waistline, have you? Maybe she knows the secret to this unique waist training exercise.
How to Do It:
Start by lying flat on the floor. You want to clasp your hands behind your head with your elbows bent. Now, lift your shoulders from the mat and keep your elbows pointing outwards. Raise your legs until they are roughly the same height as your shoulders.
Now, here comes the butterfly part. You want to flutter your feet back and forth while holding the upward body in position. Don’t allow the feet to touch. Hold this place for 10-20 seconds, then return to the starting position.
10. Leg Raises
These go beyond the leg lifts you did in high school gym class. You will use your hips and bottom muscles to bring your legs over your head, giving your body a fat-burning stretch.
How to Do It:
Position a sturdy chair, then lie down flat on your back with your head facing the chair. Using both arms, reach behind you and grab onto the front chair legs. Then, involve your core muscles and glutes to gradually raise your legs and bottom side upwards.
You should use your arms for support. Boost your body until your legs and feet are directly over your head. If done correctly, your body will be balancing on your upper torso and shoulders. Hold for 2-3 breaths.
Final Thoughts on Adding Waist Training to Your Exercise Plan
Some of these maneuvers are easier than others. If you have an underlying medical condition, like arthritis, talk to your medical provider about which routines are safe. Some of the best waist training maneuvers target the obliques to give you a trimmer midsection.
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