Are you having trouble fastening the buttons or zipping into your slim jeans? Are you thinking of throwing away that crop top because you’re embarrassed to show your figure?
Chances are, you may be a little heavy in the middle. You’re not alone though. As we grow older, our metabolism goes down which adds a few extra pounds.
Don’t fret! There is still a chance to get rid of those love handles and unsightly bulges. You can lose those extra layers of fat by practicing the exercises below. For better results, put on a waist trimmer belt to help you trim your waistline.
Here are some exercises that help you lose the belly fat and reduce your waistline. Let’s categorize them according to difficulty starting from the easiest then moving on to more advanced exercises.
When performing these exercises, make sure you have a yoga or exercise mat to use. A mat cushions your body from the floor. Don’t forget to keep yourself hydrated!
* Leg Raises
Assume a “dog” position by getting down on the ground and supporting your body on all fours. Keep your back straight. Contract your abdominal muscles as you lift one leg backward until your thigh forms a straight line with your torso. Hold this position for 20 counts for 5 reps.
Repeat the same exercise with the other leg. Don’t forget to exhale as you lift your leg. Contract those abdominal muscles as you hold your leg up.
* Hip Raises
Lie down on your back with your knees bent. Your legs should form a triangle. Keep your arms on your side with your palms face down. Contract your abdominal muscles and exhale as you lift your hips off the ground. Make sure your arms and soles are firmly planted on the ground. Hold this position for 20 counts and complete 5 reps.
* Leg Circles
Lie down on your side with your upper body elevated slightly. Support your upper body with your arms. The other arm should be in front of you with your palms planted on the floor. Lift one leg straight up and make circles in the air.
Do 10 circles clockwise and then another 10 counter-clockwise. Repeat the same steps with the other leg. Don’t forget to tighten those abdominal muscles!
* Leg Flexes
Stand with your legs apart at hip width. Slightly bend forward keeping your back straight. Your arms should be kept in place behind your back. Raise one leg and balance yourself for 15 counts. Complete 5 reps then repeat with the other leg.
Stand straight with your arms raised in front of you. Now bend your knees until your thighs form a horizontal line. Contract your abdominal muscles and exhale as you go down. Do 20 reps of this exercise. Squats look easy to do but are very effective resistance exercises.
These exercises will take only a few minutes a day. You can even incorporate these exercises into your daily routine while watching television, reading a book, or listening to music.
Let’s move on to the more advanced exercises. For the next set of exercises, you need a pair of 2-pound or 4-pound dumbbells. The secret to these exercises is that it strengthens key areas such as shoulders, butt, and legs while toning your torso. These exercises will consume about 30 minutes of your day and can be added to the simple exercises above or done on separate days.
* Squat with rotations
Stand straight with your legs a hip width apart and hold a dumbbell in each hand. Contract your abdominals as you bend your knees and push your hips back. When you squat, your arms should be in front of you with the dumbbells a few inches above the floor.
Now, the next step is to stand up while pivoting to one side. As you twist to one side, extend your arms over your head and keep the abdominals tight. One leg should slightly turn as you twist. Repeat on the other side and perform up to 15 reps.
* The Pulls
Stand with one foot forward. Keeping your back straight, lower into a forward lunge. Reach your foot with the dumbbell that is parallel to the forward foot. The other arm should be bent backward at a 45-degree angle.
The goal is to tighten your abdominals as you reach forward while twisting your torso a bit. Switch your reach to complete one rep. The motion would mimic that of you pulling at something from the ground.
* Curtsey Lunges
Hold a dumbbell with your right hand. Your weight should also be placed on the right leg. Now, cross your left leg behind the right as if you were curtsying. Make sure your knees are bent into a lunge and extend the hand with the dumbbell as if you were reaching something.
Stand up and raise your left leg to the side. Twist slightly to the left while curling your right arm into a bicep curl. That completes 1 rep. Complete 12 to 15 reps for this exercise.
* Side Planks with a Twist
Perform a side plank and support your weight with your elbows. Hold a dumbbell with the other hand. The bottom leg should be bent to support your weight.
The hips should be raised until your torso forms a straight line from your shoulders down to the ankles. Raise the arm with the dumbbell and move your head to look at your hand.
Next step is to twist your body while reaching under with the hand holding the dumbbell. Your abdominals should stay tightened and your eyes (and head) should follow the direction of your hand. You have just performed one rep. Continue completing up to 12 reps.
The exercises above can be done in one session or on different days. The goal is to complete 4 sessions a week with each set of exercises. If you diligently perform these exercises, there’s no doubt that you’ll have a slimmer waist in a month or so.
For maximum effect, cut the carbs intake and increase your protein intake. Protein helps in building and repairing muscles and greatly helps reduce belly fat. Don’t forget to eat fiber-rich foods such as fruits and vegetables.