WAIST FAT: THE 9 BEST EXERCISES TO REDUCE IT

Excess fat around the waistline can be frustrating and detrimental to our overall health. Not only does it affect our appearance, but it is also associated with an increased risk of various health conditions.

If you’re looking to reduce waist fat and achieve a slimmer midsection, incorporating targeted exercises into your fitness routine is key.

In this article, we will explore nine effective exercises that specifically target the waist area, helping you shed those extra inches and improve your overall well-being.

Crunches

• First you have to lie down on the ground. Next, keep your hands next to your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
• Next, lift your shoulders and upper back away from the floor with your face pointing toward the ceiling and then exhale as you go up as high as you can.
• Hold the position for a second and then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
• You must repeat it between 15 and 25 times.

Windshield wipers

• Lie on the floor and extend your arms to the sides.
• Raise your legs until they form a 90 degree angle.
• Helped by your arms, move both legs to the right side and then to the opposite.
• You must repeat it between 15 and 25 times.

Bicycle crunches

• Lie on an exercise mat, looking up.
• Place your arms with your hands behind your ears or head.
• You must bend your legs alternately, bringing them closer to the abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
• Try to do between 10 and 15 repetitions with each leg.

Reverse crunches

• First lie on the floor with your arms at your sides and your palms facing down and your legs on your hips at 90 degrees.
• The feet must be flexed. Next, lift your hips off the floor using your core muscles as your legs extend toward the ceiling and return to the starting position.
• You have to repeat it 15 times.

Leg lifts

• Lie down on the floor with both legs vertically as if you were against a wall.
• Place your arms extended on the floor and put your hands under your buttocks.
• Now she slowly lowers her right leg and brings it as close as you can to the ground, but without touching it. Then she slowly raises it to the starting position.
• Do the same with the left leg. This is one repetition
• Do 15 repetitions.

Plank from knee to elbow

• First of all, the starting position is a traditional plank position with your forearms on the floor and your body perfectly straight.
• Then bring your left knee toward your left elbow, and then return to the plank position. Next, he repeats bringing the right knee toward the right elbow.
• Do 15 repetitions.

Side planks

• First, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
• Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.
• You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.

Glute bridge

• Lie face up with your knees bent and feet resting on the floor.
• Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you are in that position and then slowly lower your body to the ground.
• Do 2 series of 12 seconds.

Squats

• Stand with your feet slightly wider than shoulder width apart and your chest raised.
• Extend your hands in front to help maintain balance.
• Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
• Lower your body down, so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
• Do 12 repetitions.