Many people have and do experience issues with weight loss and maintenance. Arguably, no area of the body is more challenging to keep trim than the belly, especially for women.
No fiddling around today!
Let us discuss exercises and workouts you can engage in for a smaller waist.
Does Your Body Need Fat?
Everyone needs a certain percentage of essential body fat, women more than men. Fat is needed for cushioning, and insulation and is an essential component of cells. Fat is also needed to keep you warm, for hormone production, and as energy.
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Having enough body fat is not a primary concern in the general population. Rather, excess adiposity, or fatness, is a prevalent and burgeoning issue. 39.6% of the US population is obese.
Types of Fat: Subcutaneous vs Visceral
Excess abdominal fat is aesthetically unpleasing. Most of this type of fat lies right under the skin and is thus termed subcutaneous fat. This is that soft bit that lays atop and obscures muscles (such as the abdominal muscles).
Conversely, visceral fat is that which surrounds organs. This type of fat can be especially problematic for metabolic health if it accumulates in excess.
Be it visceral or subcutaneous, any excess abdominal fat raises chronic disease risk.
How to Lose Belly Fat?
If you wish to lose fat around your midsection, you need to focus on two things: Caloric deficit and burning more calories. Eating healthy and being in a calorie deficit is paramount as no amount of exercise can fix a bad diet. Paring regular consistent exercise with a healthy diet of whole foods is imperative as exercising has a big impact on your body shape.
What Impacts the Waitline? - Aerobic vs. Strength Training
Contrary to popular belief, you cannot spot reduce fat. Performing exercises targeted at a set of muscle groups, such as the abdominals, will not reduce fat in that area alone. Rather, doing so will increase muscular endurance and size in those muscles.
That is not to deny the importance of building a strong core!
Studies show that combined training of aerobic and resistance training is superior to either one in isolation. Engaging in a routine of both strength and cardio results in more fat loss and an increase in lean muscle mass. As mentioned, this has benefits for appearance and importantly, health.
Either way, both modalities are great for health. Aerobic exercise is vital for cardiorespiratory health. Resistance training helps retain and build muscle and strength. Remember, muscle is a metabolically active tissue that burns calories even when at rest.
Btw, resistance training also strengthens bones.
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Training that Reduces Fat
Confident that you are eager for some practical advice to whittle your waistline, let’s discuss workouts. The general recommendation for adults is to get an accumulated 150 minutes of moderate activity per week at minimum. Below is a sample of movements you can incorporate into daily life to incinerate belly fat.
1. Walking
This is probably the most accessible exercise one can do. It can be done virtually anywhere and is suitable for the majority of people of all fitness levels. It is a full-body exercise that focuses specifically on the lower body and core.
It may be done whilst walking in place, around your house, on a treadmill, on stairs, or outdoors. You can attenuate the intensity by walking faster, for longer periods of time, on an incline, or with wrist/ankle weights.
Walking is agreed to be a great fat-loss aerobic exercise.
Also Read: Chair Yoga for Weight Loss
2. Swimming
Swimming is a fantastic exercise that is especially challenging for the heart and lungs. Furthermore, it may also help strengthen your muscles. Swimming is not only fun but is great for those with joint and mobility problems.
Not to mention the fact that breaking out in an uncomfortable, stifling sweat is of no concern!
3. Burpees and sprawls
Burpees and sprawls are closely related movements. Both sprawls and burpees are quite intense and cardiovascularly demanding. These exercises employ the entire body.
They primarily engage the core, glutes, legs, arms and shoulders. These are multifaceted exercises. They are aerobic and may be anaerobic depending on the intensity and speed, and also use the body’s resistance to build strength.
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It is both a cardiovascular and a strength-building movement. This harrowing exercise may be a killer but is great for achieving a smaller waist.
How to perform a burpee?
To perform a burpee, you must stand your feet slightly akimbo, shoulder-width apart. Then lower into a squat and pivot your hips so that your upper body approaches the ground. With both arms extended towards the ground, softly land on your hands.
From this position, jump both feet out into a plank position. To do a full burpee, a push-up should be performed at the bottom of the burpee. Afterward, jump both feet towards your chest. Elevate your chest into a squat, and end by jumping up onto your feet in an upright position.
There are easier modifications such as stepping out into and out of a pushup position. You may also remove the jumping to lower the impact. Finally, you can lower your knees down to do a push-up or remove the push-up altogether.
How to perform a sprawl?
A sprawl is similar to a burpee in terms of how it is set up. It still includes going into a squat and then into a plank position. It differs in terms of gently, but swiftly lowering your chest and abdomen to the floor. It is then followed by quickly raising yourself back into a plank. The rest of the movement is conserved, ending in a jump at the top.
4. Weightlifting
Weightlifting is a classic example of resistance training. You may use machines at the gym, hand-held weights, barbells, or medicine balls. And even if you are a woman, don't shy away from weight. Women can lift weights and benefit from it, that's nothing new.
Also Read: 6 Exercises to Reduce Hips
5. Compound Exercises
The most effective moves are compound exercises, as they engage multiple muscle groups. The lower body houses the biggest muscles in the body. The legs and glutes consume a lot of energy and ramp up your heart and breathing rate, massively.
Select exercises that engage the core, legs, and upper body, simultaneously. For example, you can do presses, bicep curls or side arm raises while combining this movement with a squat or lunge/side lunge.
6. Deadlifts
Another compound exercise can include weighted deadlifts. These help strengthen the back, glutes, and hamstrings. Try single-legged deadlifts for an advanced core burn. Just make sure you keep your back erect, weights close to your legs with a slight bend in the knee.
7. Abdominal Exercises
Using a hand-held weight or medicine ball, you can do seated Russian twists to cinch your waist. This is accomplished by seating yourself in a C-sit position and bringing the weight from side to side.
Another good exercise to work the abdominals and core back muscles is the renegade row.
To perform this, get into a plank position with weights in each hand. Alternate between raising the weight towards each respective shoulder. Keep your core tight and your hips parallel to the ground
8. Kettlebell swings
Kettlebell swings are another full-body exercise that also focuses on core stability. Choose a moderate weight for you, not too heavy. Hold the weight firmly in both hands, close to the body.
Bend your legs, keeping the back straight, core engaged. Proceed to swing the weight away from your body at shoulder height. Engage your muscles to control the inertial descent of the weight back down. Repeat as many times as you can safely.
Try not to hit yourself or anyone else! Practice caution and be consistent with these workouts for a smaller waist.
9. HIIT
HIIT or high-intensity interval training, is characterized by brief bouts of intense activity. This is then followed by short rest periods. You can switch up how long or short these periods are.
Typically, it is 20 seconds of work and 10 seconds of rest. You may feel free to personalize with longer activity intervals. This intense workout may be less than 15 minutes for a low-volume workout.
A high-volume workout lasts more than 15 minutes. The latter is suited if you have more time to spend and are more experienced.
The idea is to pick an exercise where you can push yourself to your maximal heart rate. This helps to reduce fat, increase power and endurance. HIIT also increases anaerobic (oxygen free) capacity of fast-twitch muscle fibers.
Examples include sprinting, burpees, cycling, stair climbers, lunge jumps or rowing machines.
10. Bodyweight
Body weight or calisthenic exercises are ideal if you do not have the luxury of gym equipment. Bodyweight exercises should be incorporated into a well-rounded fitness routine.
11. Pushups
Pushups entail assuming the plank position, keeping your spine neutral. Proceed to bend your elbows and bring your chest near the floor. As this is advanced, you may lower your knees to alleviate pressure on your shoulders and pelvic floor.
12. Bird dog
Bird dog is a gentle movement that stimulates the core whilst challenging stability. To perform this movement, you must get on all fours, with arms shoulder width apart. Make sure your hips are squared under you, spine is neutral (neither flexed nor bowed).
Then balance by raising one arm out so that it is parallel with the floor. While the arm is extended, raise the opposite leg into the same position behind you. Hold the position for a couple of seconds, then alternate.
13. Squats
There are many variations of squats to choose from. You can do shoulder width squats, narrow, sumo and jump squats, among others. Just ensure that you keep your neck in line with the rest of your spine and drive through your heels.
14. Tricep dips
This can be performed on a chair or raised object like a chair. It can also be done simply on the floor. You plant your arms behind you, close to your torso. Then bend your elbows to work your triceps.
You can make this movement more difficult by extending your legs out. You may also alternate raising one leg at a time to engage your abs.
15. Leg raises
Leg raises are a classic move for the abdominal muscles. You can do leg raises on a pull up machine or lie on your back. You can make this movement easier by alternating legs, or not lowering your legs as low.
Your lower back should never come off the ground. This can put a lot of stress on the lumbar spine.
Pick One to Get a Smaller Waist- Don't Overcomplicate!
Getting a slender waist or six-pack abs with exercise, is certainly attainable. Trying to exercise on most days of the week will help shed pounds. Of course, just doing traditional mat abdominal workouts will not suffice. Instead, incorporate resistance training (weights and calisthenics), and cardio sessions for a smaller waist. Pick one of the exercises listed in this blog and build a regimen with it.
Again, spot reduction is a pervasive myth.
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