Do you want to know what exercise gives you a smaller waist?
This blog post will go over all the exercises that give you a smaller waist, including benefits and which muscles each exercise targets. We’ll also go over the best programs for weight loss and how to create your own weight-loss workout plan.
Still, reading? Great! Let’s get started.
The best exercise for giving you a smaller waist is doing crunches. Crunches are abdominals exercises that work on your rectus abdominis, the muscle that goes along the front of your abdomen.
For those of you who don’t know, the rectus abdominis is what separates your “six-pack” from the rest of your stomach. When other people look at you from the side, they see six-pack abs because of how this muscle slims your waist.
This exercise involves lying on the ground with your knees bent and feet flat on the floor. Then you bring your head up so that it’s above your hips, but not touching the ground. Next, you raise your upper body by extending your legs and your arms. Finally, you bend forward and push your upper body through the ground so that you’re in a crunch.
The crunches target the rectus abdominis, also known as the six-pack abs. This is because this muscle lies under your stomach. When it contracts and flexes, it flattens your stomach and gives you a smaller waist and an awesome six-pack look.
However, not all exercises target this muscle. For example, planks, sit-ups, and some other abdominal exercises do not target the rectus abdominis. So how do you know which exercises target the rectus abdominus?
The best way to tell is by the direction your body moves while doing an exercise. If your body moves in a way that is similar to what you would experience during crunches — making it seem like you’re flattening your stomach — then chances are it’s targeting the rectus abdominis.
However, there are some important exceptions. Some abdominal exercises, such as the bent-over row, don’t target the rectus abdominis and instead target your external obliques (the muscles on the sides of your waist). So you shouldn’t focus too much on crunches or abdominal exercises that do not target the rectus abdominus.
19 Effective Exercises That Give You a Smaller Waist
Hanging Knee Raises
Hanging Knee Raises are a great exercise because they help tone your waist while giving your lower body a good workout. And since you are hanging, you have to concentrate on keeping your hips and legs straight to eliminate any forward lean or curl on your spine.
To perform a hanging knee raise, you need an exercise bar and a chair. Grab the bar with an overhand grip, hands just beyond shoulder-width apart, and hang from the bar with your arms extended. Lift your knees to your chest as high as possible. Then lower your legs back down in a controlled manner so that they come to rest at right angles to your body. If you want to make it more challenging for yourself, put one leg at a time on the chair and repeat for both sides.
Hanging knee raises are an excellent way to help build the backside of your body. They target the quadriceps, hamstrings, glutes, and calves.
Hanging Leg Lifts
Hanging leg lifts are a good exercise for the waist. They work the abdominals and hip flexors, building strength in both areas to help improve your posture and back health. To do a hanging leg lift, you need to use an exercise bar with a chair.
Hang from the bar by extending your arms overhead and gripping the bar with your palms facing out. Place one foot on the chair so that your hips are at an angle with your body. Lift your free leg until it is perpendicular to the ground, then lower it back down in a slow, controlled manner. Repeat for as many reps as possible, focusing on doing each rep in good form.
To perform hanging leg lifts, you need to use a pull-up bar and an exercise chair. First, hang from the bar with your arms fully extended, hands just beyond shoulder-width apart. Next, lift one of your legs so that the foot comes close to touching your glutes or even touches them. Lower your leg back down in a slow, controlled manner. Repeat for as many reps as possible, focusing on doing each rep in good form.
Lifting one leg at a time helps you engage your core and work your obliques more than regular crunches do. In addition, it gives you a narrower waist and takes inches off of your midsection.
Shoulder-to-Shoulder Rows
Shoulder-to-Shoulder Rows are an excellent exercise for the arms and the waist. They require you to use both your back muscles and upper body to work your core, so that is why they are an excellent workout for the midsection. These one-arm push-ups help build strong shoulders and triceps while putting less stress on your lower back.
To perform shoulder to shoulder rows, you need an exercise bar and a chair. Start the exercise by grabbing the bar with an overhand grip, hands slightly wider than shoulder-width apart. Put one hand on the chair for support and keep your body straight as you bend at the waist, lowering yourself down until your torso is just above parallel to the floor. As you lift back up, pull your shoulder blades together at the top so that they touch. Repeat for as many reps as possible and then switch arms for each set.
Shoulder-to-shoulder rows will tone and build the muscles in your arms and your back. They also work the lats, rhomboids, abdominals, and hips. When doing them, be careful not to use too much weight or bend over too far because you might hurt your lower back.
Pumping and Exhaling
Pumping and exhaling are excellent ways to use your muscles while you exercise. They help you burn more calories, and they also work several muscle groups at once. Exhaling can also help you relax and calm down, which will reduce the stress on your body’s overall system, helping to balance your nervous system.
Pumping is an excellent way to make sure you use all of the body’s stabilizing muscles for them to function correctly. Exhaling is also essential because it will help you be able to ‘let go’ of the weight for you to pump out the air from your lungs.
Pump up with your arms to make sure that all of your muscles are working as hard as they can. Exhaling is also crucial because it will help give oxygen to your body to function properly. As you exhale, let go of the weight to be able to push out all of the air from your lungs.
Exhaling and pumping will help you make sure that you are using your entire body as a unit, properly engaging all of your muscles at once. They also help get the most out of each repetition, ensuring that you are not cheating yourself.
Exhaling and breathing profoundly helps your body and mind calm, but it also gives your lungs a little break to get the most out of the exercise. As you exhale and pump with your arms, let go of the weight at the top to push all of the air out of your lungs. Remember to breathe in deeply while you exhale and pump as hard as possible when repeating each exercise.
Hip Flexor Stretch
Hip flexors are muscles that run along the outer part of the thigh. They help you to be able to bend your hip and knee and also keep them straight when you are sitting or standing. In addition, they support your abdominal muscles, which can help with digestion. And since they are also used in many other joint exercises like squats, deadlifts, lunges, and squats, they are an important muscle group to work on.
The hip flexor stretch is a good exercise for strengthening your hips and back. It also works your abdominal area and your quads, building strength in all of those areas. It can help to relieve back pain and to increase the flexibility of your hips.
To perform the hip flexor stretch, start by standing up and then turn to one side so that you are facing a wall with one foot out in front of the other. Next, reach down while keeping your back flat and making sure that you remain standing up straight. Place both hands on a wall as far away from your body as possible.
Oblique Twist
An oblique twist is a great exercise that will help to strengthen your upper body while also helping you balance out the rotational forces that your body gets from exercise. In addition, it will help you to build strength in your hips, torso, and lower back. It is also an excellent exercise to do after doing dips and chin-ups because of increased back strength.
Stand up straight with your feet shoulder-width apart and both arms by your sides to perform an oblique twist. Bend forward at the hips so that your torso is almost parallel to the floor. At the same time, raise both arms up straight into a stretched-out position. Return to the starting position and repeat.
An oblique twist is a great exercise that will help to strengthen your upper body and lower back while also helping you to balance out your rotational forces. It will help to build strength in your hips, torso, and lower back as well as helping you to keep all of these muscles strong and flexible. The obliques are also used in many other joint exercises like dips and chin-ups, so you will work more muscles overall if you do them after those.
Standing Side Bends
Side bends are a great exercise for strengthening your hips and quads. They also put less stress on your knees and lower back. They are also an excellent exercise to do after doing dips and chin-ups.
To perform side bends, stand up straight with your feet shoulder-width apart and your arms by your sides in the same position as when you are doing oblique twists. Next, bend one knee down to the ground while bending the opposite elbow up towards the ceiling. Return to the starting position and repeat with the other side.
Side bends help to strengthen your hips and quads. They also place less stress on your knees and lower back, which helps to prevent injury. They are also an excellent exercise to do after doing dips and chin-ups because of increased back strength.
Plank with Knee Raising
A plank is an exercise that strengthens the core. It also puts less stress on the hips and knees, making it an excellent exercise to do after doing dips and chin-ups. In addition, planks help tone your butt, abs, lower back, hips and legs, and strengthen your arms.
To perform a plank with knee raise:
- Start off on all fours like you are going to sit down.
- Lift both of your knees up toward your chest so that they are about shoulder-width apart.
- Hold for as long as you can.
With a plank, you are supporting your entire body weight on your toes and forearms. It is an excellent exercise for strengthening your back and butt, and it also strengthens your arms. It places less stress on the hips and knees, though, making it an excellent exercise to do dips and chin-ups because of the increase in back strength.
Double Crunch
The double crunch is a great exercise that will help to strengthen your core and your upper body. It also improves flexibility in your lower abdominal muscles and will help to improve your balance.
To perform a double crunch, get into a lying position on the floor with both feet together and your knees bent. Place both hands behind your head and lift up your shoulders while also lifting your feet off of the ground. Bring both knees up towards your chest so that they are about shoulder-width apart. Return to the starting position and repeat.
Double crunches are excellent for building strength in the abs and upper body as well as improving flexibility in the lower abdominal muscles. It will also help to improve your balance somewhat.
Crunches 14 DAYS for smaller waist
A crunches exercise is a great way to target your abs, lower back, and inner thighs as well as your lower abdomen. And it puts less stress on your knees, which means that you can avoid injuries.
To perform crunches, lie down on the floor with both legs straight out in front of you. Next, lift up your head and chest while keeping your legs straight. Now bend forward at the waist while grabbing your feet with both hands. Return to the starting position and repeat.
Crunches are a great exercise for targeting your abs, lower back, and inner thighs. It also strengthens your lower abdominal muscles. Since it places less stress on the knees, it is an excellent exercise to do if you want to avoid injuries from doing dips and chin ups.
Alternating Bends and Twists
A combination of twists and kneelings are a great exercise that will strengthen almost all of the muscles in your body as well as tone your abs and thighs. And it will help to improve flexibility in your back, hips, and shoulders.
To perform alternating bends and twists, lie down on the ground with your knees bent and feet flat on the ground. Then lift both of your legs up one at a time so that they are about shoulder-width apart. Next, twist your knees to the left while also bending your right elbow up towards the ceiling. Return to the starting position and repeat with the other side.
Alternating bends and twists are a great exercise for strengthening practically every muscle in your body as well as helping you to develop flexibility in your back, hips, and shoulders.
Windmill Exercise – Arms and Lower Body
The windmill exercise is a great exercise for strengthening your arms and legs as well as improving flexibility in your hips and shoulders. And it is also an excellent exercise to do after doing dips and chin-ups to help you to avoid injuries.
To perform the windmill exercise, lie down on your back with both of your arms pointed to the ceiling. Then lift up one leg so that it is straight-up, rotating it as you do. Lower your leg and then lift it back up while bending your elbow in towards the ground. Rotate the same leg and repeat with the other leg.
Windmill exercises are a great way to strengthen your arms and legs as well as help you to develop flexibility in your hips and shoulders.
Bent-Over Lateral Side Bend (The Lateral Raise)
This exercise is a great way to strengthen your shoulders, back, and abs as well as helping to improve flexibility in your spine. And it will also help to improve your balance somewhat.
To perform bent over lateral side bends, stand up straight and bend over at the waist so that you are looking down at the floor. Then raise one arm up towards the ceiling while lifting your opposite leg up towards the ceiling as well. Continue raising the arm and leg while bending over at the waist for a few repetitions and then repeat with the other side.
Bent over lateral side bends are a great exercise for strengthening your shoulders, back, and abs and helping you develop flexibility in your spine. It will also help to improve your balance somewhat.
L-Sit Exercise
The l-sit exercise is a great way to strengthen your legs and lower back as well as improve flexibility in your hips and back. And it puts a lot less stress on your knees, which means that you can do it after doing dips and chin ups without any problems.
To perform the L-Sit exercise, get into a lying position on the floor with both of your arms extended forward in front of you. Your feet should be flat on the ground, and your knees bent with them about shoulder-width apart. Now lift both of your legs off of the ground while keeping your body straight. Hold that position, moving only your upper body.
L-Sit exercises are a great way to strengthen both your lower back or legs as well as helping you to develop flexibility in the hips and back. It also places less stress on the knees, which means it is safe to do them after dips and chin-ups.
Legs Up Wall
The legs up wall exercise is a great way to strengthen your calves, quads, and hamstrings while also improving flexibility in your hips and shoulders. And it puts less stress on the knees, which means that you can do it after doing dips and chin-ups without any problems.
To perform this exercise, get into a lying position on the floor with both of your legs extended forward in front of you. Your feet should be flat on the ground and your knees bent with them about shoulder-width apart. Now lift both of your legs off of the ground while keeping your body straight. Hold that position, moving only your upper body.
Legs up the wall are an excellent exercise for strengthening your calves, quads, and hamstrings as well as helping you to improve flexibility in your hips and shoulders. It also places less stress on the knees, which is a good thing since you can do it after doing dips and chin-ups without any problems.
Plank Exercise
The plank exercise is a great way to strengthen your lower back and abs as well as helping to improve flexibility in your back, hips, and legs. And it puts less stress on the shoulders, which means that you can do it after doing dips and chin ups without any problems.
To perform the plank exercise, get into a lying position on the floor with your forearms on the ground and between your knees. Your chest should be pulled up off of the ground while your body should be straight from head to toes. Hold this position, moving only your upper body.
Plank exercises are an excellent exercise for strengthening your lower back and abs as well as helping you to improve flexibility in your back, hips, and legs. It also places less stress on the shoulders, which is a good thing since you can do it after doing dips and chin ups without any problems.
Side Plank Exercise
The side plank exercise is a great exercise for strengthening your shoulders, back, and abs as well as improving flexibility in your hips and shoulders. It places less stress on the knees, which means that you can do it after doing dips and chin-ups without any problems.
To perform the side plank exercise, get into a lying position on the floor with both of your arms extended forward in front of you. Your feet should be flat on the ground and your knees bent with them about shoulder-width apart. Now lift both of your legs off of the ground while keeping your body straight. Hold that position, moving only your upper body.
Side planks are an excellent exercise for strengthening practically every muscle in your upper body as well as helping you to develop flexibility in your hips and shoulders.
Head to Knee Forward Bend
The head to knee forward bend exercise is a great way to strengthen your abs, hips, and lower back as well as helping you to develop flexibility in your back. And it puts less stress on the shoulders, which means that you can do it after doing dips and chin-ups without any problems.
To perform the head to forward knee bend:
- Get into a lying position on the floor with both of your arms extended forward in front of you. Your feet should be flat on the ground, and your knees bent with them about shoulder-width apart.
- Lift one knee up towards the ceiling while lowering your head down towards the floor.
- Continue lifting that leg and lowering your head for a few repetitions, and then switch sides and repeat with the other knee.
Head to forward knee bend is an excellent exercise for strengthening your abs, hips, and lower back and helping you develop flexibility in your back. It also places less stress on the shoulders, which is a good thing since you can do it after doing dips and chin-ups without any problems.
Simple Tips To Have Smaller Waist
It’s not about vanity these days, it’s about your health. Researchers have found that excess belly fat has serious consequences for your risk of heart disease, stroke, cancer, and type-2 diabetes. If current trends continue, the chances are that you will be one of those statistics before long.
It is possible to reduce your waist circumference safely and effectively without resorting to invasive surgery – something which even has its own risks. The old adage ‘no pain, no gain’ has never been more accurate. Losing weight will be easier if you make some lifestyle changes, but reduce your waistline by following these simple tips:
Cut out sugar, fizzy drinks and processed foods
Sources of sugar in our diet include cakes, biscuits, chocolate, pastries, and alcohol. It also includes many fruit juices, soft drinks, and fruit-flavored waters. Fizzy drinks are not healthy at all. One can of cola contains the same amount of sugar as about seven or eight chocolate bars! This is hardly surprising when you consider that the majority of these products are made using high-fructose corn syrup (HFCS). HFCS is a chemically processed sweetener containing fructose and glucose. Although it has been approved by the US Food and Drug Administration (FDA), evidence suggests that it can be linked to liver disease and type-2 diabetes. By cutting out sugary products, you will reduce your risk of developing these conditions substantially.
Cut the carbs
Your body needs a certain amount of carbohydrates to function, but too much can lead to weight gain and other health problems. A good rule of thumb is to limit yourself to three carb portions a day – one at breakfast, one at lunch, and one at dinner. This may sound like a lot, but consider that each portion should consist mainly of healthy vegetables or whole grains.
Limit dairy products
Casein, the main protein in casein, is responsible for the growth of stomach fat. The European Food Information Council (EUC) recommends that adults limit their intake of low-fat or skimmed milk to two cups a day. This is because casein, which is present in all dairy foods, seems to be absorbed more slowly by the liver than other protein sources which means it has a greater effect on weight gain.
Reduce food intake at night
Eating too much at night can also contribute significantly to weight gain. It’s all very well having a light meal before you go to bed, but if you keep eating the same amount throughout the day, it is possible that you will overeat at night. It’s best to stick to two meal portions- one during the day and another an hour or two before bedtime.
Avoid processed foods containing trans-fat
Some processed foods increase our body’s absorption of fat and slow down our breakdown processes for other fats. These foods include biscuits, cakes, chocolate bars, and jams. They also contain trans-fat and low-fat products containing hydrogenated oils.
Reduce stress
Stress can lead to unhealthy eating habits – we often feel the urge to eat foods high in fat and sugar when we are under stress. If you find yourself feeling stressed, try taking a walk outside or listening to music as this will help to reduce your stress levels.
Exercise gives you a smaller waist
Aerobics, running, yoga. The most popular methods for reducing waist size involve a lot of sweat and energy expended during exercise sessions. But what if you are relatively inactive? Does that mean your waist will grow like an unwanted keg? No, with the help of the following exercise routine, you may be surprised to learn how your waist size is reduced.
If you follow this regimen consistently for a month or more, not only can it keep your waist in check but also help muscle soreness and boost your mood.
And these benefits are not just confined to women, of course. Men who undertake this routine, too, will find their bodies and minds in better shape, more disciplined, and content while enjoying a better quality of life.
This comes in the form of banded exercises in terms of exercise: the core set of band exercises are the same for both men and women; other band exercises are tailored to gender-specific needs.
This routine utilizes a combination of band exercises, stretching, and walking. It is a modified session plan that has proved to be very effective at shaping the body; even though it is not enough to get you in shape, it will keep your waistline down for years to come.
To start, you’ll need to buy a pair of exercise bands. You can find exercise bands in health and sporting stores or at websites like Amazon. If you can’t use your hands for other activities, make sure there are two handles on the band to help with the exercises.
FAQs
What is the difference between aerobic and cardio exercise?
Answer: Aerobic exercise is any exercise that uses oxygen during the activity, like walking, jogging, bicycling, and swimming. Cardio refers specifically to the heart and its ability to pump blood throughout the body.
What are the risks of running too much?
Answer: There’s a limit to how much running is good for you, and overexertion can lead to serious health problems. The more you run, the greater the stress on your joints and bones. Running too much can cause tendinitis, stress fractures, inflammation of the sacroiliac joint, and inflamed ligaments in your knees.
Can stretching help you lose weight?
Answer: Stretching before and after exercise helps you recover from those workouts. But those benefits may be canceled out by the calories you burn with a long, vigorous run. In addition, many people who do yoga or other forms of stretching as a form of weight loss end up gaining weight.
What is the best way to lose weight?
Answer: The best way to lose weight is to combine regular aerobic exercise with a sensible diet free of refined carbohydrates.
What is the best cardio exercise?
Answer: The best way to reduce your body fat level is to do moderate aerobics, such as walking for 30–40 minutes a day. See Also: Body Fat Calculator.
How can I make cardio exercise more fun?
Answer: Mixing business with pleasure can make cardio exercise more fun. Try jogging with your dog, cycling the scenic route to the post office, or using your treadmill desk instead of watching television.
How can I improve my cardio endurance?
Answer: You can improve your cardio endurance by gradually increasing the amount of time you exercise and making sure that you’re getting enough rest. Keep track of how long and how hard you exercise and try to increase the numbers every few weeks.
How can I get better at running or walking?
Answer: To get better at running or walking, you need to start slowly and gradually increase the distance and frequency of your runs. See also: The Interval Running to Lose Weight
Is running dangerous?
Answer: Running is not dangerous as long as you listen to your body’s signals that something is wrong.
How can I help my spouse achieve his or her weight loss goals?
Answer: When helping your spouse achieve his or her weight loss goal, take small steps toward change. Start with healthy habits like drinking water instead of soda or making dinner together.
Can people lose weight by exercising at home?
Answer: Yes, people can lose weight by exercising at home. By working out at home, you still get the benefits of an exercise program without all of the travel time and other hassles that come with going to a gym.