7 Exercises To Get A Slim Waist In No Time

Achieving a slim waist is not easy. Losing fat can depend on diet and exercise. Therefore, to achieve this, you must have a balanced diet, exercise and healthy habits.

In this article, we’ll talk about 7 types of exercises that will help us slim the waist effectively.

Why do we have fat located in the waist area?

The two main factors that affect the accumulation of fat in our bodies are our diet and exercise. It has been shown that a good sports routine and a healthy diet favor the loss of those extra pounds, according to this study carried out by the University of Frontera (Chile).

However,  there are other causes that can influence the appearance of the famous “pockets” of fat, such as organ functioning, lack of sleep (as explained in this study by the National Autonomous University of Mexico) or hormonal issues, as stated by the American Thyroid Association .

Here we will talk about 7 very effective exercises to achieve a slim waist in a short time.

7 exercises to achieve a slim waist

1. Board

Plank exercise is becoming more and more common. Although it focuses on the abdominal area, doing so can feel the muscles of the entire body. The type of training that focuses on this area is called “core”, as stated in this study by the University Miguel Hernández (Elche).

• The board position, as indicated in the article, is facing downwards, supported on the forearms and on the balls of the feet.
• The entire body should be straight and well-aligned to do the exercise correctly.

• You should hold this position for a few seconds and repeat it several times in your routine. Since this is an endurance exercise, we will gradually increase the set and duration.

2. Board with movement

From the plank position (but with arms outstretched), we can increase the fat burning in the waist with a simple exercise.

• We will have to mimic the movement we would make if we were trying to run or climb without getting out of position.
• In this way, let’s bring your knees to your elbows in one continuous motion.
• This exercise is ideal because it  combines cardiovascular exercise with toning.

3. Trunk stretch

If we want to have a slim waist, we must keep the sides of the torso as flexible as possible and keep them in constant motion.

• For this, we must  stretch the entire side of the body as if we wanted to reach something  that is too high. According to this study carried out by the University of Malaga, this exercise is beneficial to prevent contractures, as long as it is performed correctly.
• We can do the same exercise if we are sitting in a chair and stretching our arms to the floor as if we wanted to grab something.
• Repeat these stretches on both sides throughout the day as often as possible.

4. Horizontal turns

To keep the waist moving, we also need to make horizontal turns, that is,  as if we were turning to look back, but without moving the hips.

You can do this exercise with your hands resting on your hips or with the help of an elastic band or barbell. In some gyms there are also specific machines for this exercise.

5. Knees to elbow

Standing with your hands behind your head and your legs slightly apart, let’s lift one knee toward the elbow on the same side. Repeat the exercise alternating both sides.

A similar exercise can be the same, but lying on your back doing air crunches. In this way, we will  further strengthen the  abdomen.

6. Skip

To burn the most rebellious fat and get a slim waist, we should do cardiovascular exercises every week.  Sit-ups aren’t enough to reduce fat, but they help us fight sagging.

• To activate fat burning, we can do an exercise as simple and exhausting as jumping (in turn, an interesting way to promote socialization, according to this study from the University of Burgos). Jump rope, on the trampoline or freely.
• However, we should  always do this by maintaining good posture, back straight and knees bent.
• The jump on the ground should always be smooth, as if there were soft material under our feet. To do this, we need to land on our tiptoes, as if we were trying to make as little noise as possible.

7. belly dancing

Finally, we cannot fail to recommend a type of dance that focuses, above all, on the movement of the waist.

Belly dancing is a traditional oriental dance that  stands out for its great flexibility in different parts of the body. The main axis is in the pelvis, which controls the turns of the hips, waist, etc.

Belly dancing, practiced all over the world today, involves a combination of muscle tone and cardiovascular exercise.

If we practice dancing every week, we will lose weight, increase flexibility, strengthen the abdomen and, of course, achieve a slim waist.

Never forget that no matter how much exercise you exercise, if it is not accompanied by proper nutrition, you will not notice the results. Also, never forget to always stay well hydrated.