Beauty

The Ultimate Guide to a Slimmer Waist: 6 Simple Exercises to Burn Belly Fat

Introducing the 6 simple yet incredibly effective moves to melt away that stubborn belly fat from the comfort of your own home.

Administrator

9 September, 2024

The ‘bread waist’ is always a nightmare and needs to be exercised properly. There are 6 simple yet extremely effective moves to help you burn belly fat at home. With just 15-20 minutes a day, combined with a reasonable diet, you will quickly own a slim waist.

Leg raises

Leg raises are a perfect warm-up exercise that increases fat burning and lung capacity. Stand with your feet shoulder-width apart, tighten your abdomen, and run in place with high knees, optionally adding in cross-punches. Raise your knees as high as possible while simultaneously contracting your abdominal muscles.

Stand with your feet shoulder-width apart, tighten your abdomen, and run in place with high knees, optionally adding in cross-punches.

Knee-to-elbow crunches

Kneel with your face down. First, place your left hand and right hand on your head. Then, use your abdominal muscles to twist your upper body and open up your shoulders. Hold each side for about 40 seconds.

This is a relatively simple crunch variation, and it’s less likely that beginners will use the wrong force, avoiding pain in the neck and shoulders.

Crunches

This movement does not put pressure on the cervical and lumbar spine. Lie on your back with your legs raised, hands above your head, and then lift your upper body off the floor and lower it back down. This exercise targets the abdominal muscles, external oblique muscles, transverse abdominis, and rectus abdominis.

This exercise targets the abdominal muscles, external oblique muscles, transverse abdominis, and rectus abdominis.

Hip raises

Lie on your back on a yoga mat, bring your legs together, and lift them up to a 90-degree angle. Then, use your abdominal strength to gently lift your hips and legs off the ground. This is a basic hip raise.

Lie on your back, bring your legs together, and lift them up to a 90-degree angle.

High hip raises

Lift your lower body up until it’s perpendicular to the floor and then lower it back down without touching the ground. This exercise comprehensively works your abdominal muscles.

This is an advanced variation of exercise 4.

Cross-body mountain climbers

The final exercise is a combination of a crunch and cross-body mountain climber. As you move, slightly lift your upper body, place your hands behind your head, and then bring your knees up and down while lifting your torso. It may be challenging at first, so you can start by doing this slowly for 30 seconds and then gradually increase your speed and duration.

Perform each exercise for 40 seconds, resting for 10 seconds in between (the more rest between sets, the better). This way, it truly takes less than 15 minutes a day to complete these five exercises and effectively work your abdominal muscles.

To achieve a slim and toned waist, performing abdominal exercises alone is not enough; you also need to focus on training your oblique muscles and moving your hips. The following exercises are said to be effective in toning the hips and reducing waist size…

Frequently asked questions

There are several exercises and lifestyle changes one can adopt to achieve a slimmer waist and burn belly fat. For exercises, one can try activities such as walking, running, interval training, swimming, and cycling, all of which help target belly fat and improve overall health. Additionally, strength training exercises like plank, side plank, and Russian twist are effective in building muscle and toning the waist.

Maintaining a healthy diet is crucial. Reducing added sugar intake, consuming more protein and soluble fiber, and staying hydrated with water or green tea are recommended. It’s also beneficial to manage stress through activities like yoga or meditation, as high-stress levels can contribute to increased belly fat.

Yes, the article suggests six simple exercises: the bridge exercise, the elbow plank, the side plank, the Russian twist, the bicycle crunch, and the captain’s chair. These exercises target the core and help tone the waist and burn belly fat effectively.

For optimal results, it is recommended to perform these exercises consistently, aiming for at least 3-5 sessions per week. Each session should last around 20-30 minutes, including a warm-up and cool-down period. Consistency and a progressive approach are key to seeing results over time.

It is important to consult with a healthcare professional or a certified trainer, especially if you have any underlying health conditions or injuries. Proper form and technique are crucial to avoid strain or injury. Gradually progress your intensity and duration to challenge your body safely.