A slimmer waist is not only more aesthetically pleasing, but it also reduces your risk for heart disease, high blood pressure and diabetes. Fat stored around your mid-section, called visceral fat, is also linked to a higher chance of certain types of cancer and gallstones (4). Fortunately, you can lose excess fat from the abdomen area by changing your diet and exercising consistently. Despite common misconceptions, exercise and a well-balanced diet are the only ways to trim your waistline and reduce your overall body fat level.
To burn calories and slim your waistline, incorporate both cardiovascular and strength training exercises into your workout routine. Cardiovascular exercises, such as brisk walking or running, help you burn calories and reduce your overall body fat while muscle-building exercise can tone the abdomen and other parts of your body, such as your legs and arms.
Although crunches and other abdominal exercises can help build strong muscles, they are not effective for losing fat in the abdomen, according to the American Council on Exercise (ACE). To lose belly fat, you need to eat a balanced diet that includes low-sugar and starch foods like lean meats, vegetables, whole grains and fruits.
Adding high-intensity exercise, such as sprinting or jumping rope, to your cardio routine can also help you burn extra calories and slim your waistline. Similarly, adding strength-training exercises, such as squats, push ups and vertical jumps, to your workout can also strengthen the abs and other muscles, including those in the legs, thighs, buttocks and back.
Waist training, which is a popular technique among celebrities and fitness models, can also help you lose belly fat and tone your abs. This method involves wrapping a band around your waist, which is then connected to a series of clips that you use to perform a variety of abdominal and core exercises. The band can be adjusted to fit your waist size, which allows for maximum results and ease of use.
In addition to incorporating the right exercises into your workout routine, try wearing waist-cinching belts to draw attention to your thinnest part of the belly and create an hourglass figure. You can also choose to wear high-waisted clothing, such as pencil skirts, to help define your waist. Lastly, dancing for 20-30 minutes each day can help you burn calories and reduce your waistline while having fun and socializing with friends.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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