7 Exercises on a Bench to Reduce Weight and Burn Excess Fat for a Slim Waist

You can achieve a well-proportioned physique without needing to go to the gym.


Get started

Sit on the chair and place your hands on your knees. Then, lean back, tighten your abs, and keep your back straight. Next, you can slowly return to the starting position. Repeat this movement 10-12 times.


Bring knees to the chest and straighten the legs

Sit leaning against the back of the chair, lift both legs up. Hold onto the chair tightly to keep your body from tilting.

Then, bring your knees to your chest, hold for 3 seconds. Straighten your legs forward and hold for 3 seconds. Return to the starting position while pulling your legs towards your chest. Repeat this movement 10 times.

Side oblique crunches

Start in the same position as the warm-up exercise. Then, extend your arms behind your head and place your forearms parallel to the ground. Slowly rotate your torso to the right, keeping your legs and hips straight. Keep this position for 3 seconds and then rotate to the left. Repeat this movement 10 times on each side.

Bring knees to the chest

Sit on the chair in the most comfortable position. Then, bring one leg up and pull it towards your chest, using your hand to hold the knee.

Hold this position for 3 seconds and then return to the starting position. Continue with the other leg. Perform 15 repetitions for each leg.


Knee raises on a chair

Sit leaning against the chair, place your feet together and lift them up. Bring your knees to your chest and hold this position for 3 seconds. Straighten both legs and continue to hold for 3 seconds. Repeat these two movements 10 times.

Knee rotations

Sit leaning against the chair, lift your legs and place them close together. Bring your knees towards your chest.

Start rotating your legs. Make sure the whole leg (not just the toes) is moving because it’s the best way to engage your abdominal muscles.

Do 10 rotations on each side.

Forward bend

Sit up straight on the chair, place both hands behind your head, touch your fingertips together.

Then, slowly bend forward and then return to the starting position. Repeat this movement about 15 times.


Lift your legs up, spread them apart. Cross one leg over the other like a scissor motion. Open your legs and repeat the movement with the other leg.

Perform this exercise for 1 minute.

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Frequently asked questions

There are several exercises that can be done on a bench to achieve these goals. These include:
– Reverse Crunches: Great for lower abdominal muscles and burning waist fat.
– Bench Step-Ups: This simple exercise helps tone your legs and glutes while also improving cardiovascular health.
– Bench Squats: Targets the quadriceps, hamstrings, and glutes, building strength and definition in the legs and improving stability.
– Incline Push-ups: Targets the upper body, including the chest, shoulders, and triceps. It also engages the core and improves overall body strength.
– Tricep Dips: Strengthens the triceps, shoulders, and core, toning the arms and improving upper body strength.
– Leg Raises: Isolates and targets the lower abdominal muscles, helping to reduce belly fat and tone the waist.
– Plank: A great exercise to build core strength and stability, which also engages the shoulders, quads, glutes, and hamstrings.

These exercises target multiple muscle groups in the body, with a particular focus on the core, abdominal muscles, and waist area. By performing these exercises regularly, you can effectively burn fat, tone your muscles, and improve your overall body composition. The combination of strength training and cardiovascular exercise helps boost metabolism, increase calorie burn, and promote a slimmer waistline.

Using a bench for these exercises provides stability and support, allowing you to focus on proper form and technique. It also elevates your body, providing a greater range of motion and targeting muscles from different angles. Additionally, a bench can be used to modify exercises to suit different fitness levels, making them more accessible or challenging as needed.

For optimal results, aim to incorporate these exercises into your fitness routine 2-3 times per week. Allow for adequate rest and recovery between sessions. Consistency is key, so make sure to maintain a regular schedule. Combine these exercises with a balanced diet and healthy lifestyle choices for the best results in achieving a slim waist and overall fitness goals.

Always warm up before starting any exercise routine to prevent injuries. Maintain proper form and technique throughout the exercises, and listen to your body. If you’re a beginner, start with a lower number of reps and sets, and gradually increase as you build strength and endurance. Consult with a healthcare professional or certified trainer if you have any concerns or injuries.