Waist reduction exercises

Updated June 13, 2017

Waist reduction can seem like a nightmare for some people, while others seem to be blessed with a tiny torso. Whether you desire to show off your new and reduced waistline at the beach, you want to wear a pair of jeans you haven't been able to for years or you want to reduce your waist for your physical health, your goals can be within reach. Combine the proper exercises with improved nutrition to achieve a reduction in your waist.

Waist Reduction Components

There is no miracle exercise that will zap your waist into the perfect size you desire. According to, a sensible diet, core (stomach and back) training and cardio exercise are the components you need for waist reduction. Add more fruit, vegetables and lean protein to your diet and avoid sodium, saturated fat, pasta and bread. You need to create a deficit of 3,500 calories in order to lose one pound of body fat. This will help to reduce unwanted fat around your waist. Try to cut out 500 calories from you diet per day to lose one pound per week. You must lose overall body fat in order to see waist-size reduction.

Waist Reduction Cardio Exercise

Cardio exercise helps to improve the health of your heart, lungs and muscles. Cardio exercise also burns excess body fat. If you are storing extra fat around your waist, cardio is part of the answer. Try to participate in cardio exercise for 45 minutes for at least five days of the week. If you are new to fitness, you can start with as little as 10 minutes of cardio exercise per day and work toward 45-minute sessions. states that step aerobics, bicycling, swimming, racquetball, rock climbing, cross-country skiing, running, the elliptical trainer, rowing and walking are the best cardio exercises for burning calories.

Waist Reduction Strength Training

You will need to tone your abdominal (stomach) and lower back muscles to create a toned midsection that reduces your waistline. Strength training also increases the amount of muscle mass your body has, which helps to burn more fat throughout the day. Perform lower back and abdominal exercises for 30 to 45 minutes every other day.

Bicycle: This movement works all parts of your abs. Lie on the floor with your hands behind your head and bring your knees in toward your chest. Simultaneously bring your left knee and right shoulder toward one another while straightening your right leg. Extend your left leg and collapse your right knee and left shoulder toward one another.

Crunches: This is a great ab exercise. Hold a weight on your chest to increase this workout's intensity. Lie on your back with your knees bent. Place your hands behind your head and hold a weight on your chest. Tighten your abs. Use only your ab muscles and lift your shoulder blades off the floor. Hold for one second at the top of the movement, and use your abs to control your body down to the floor.

Back press: Lie on your stomach with your hands stretched above your head. Keep your abs tight to support your back throughout this exercise. Lift your arms and legs off the floor at the same time. Lift as high as you can, hold for three seconds and release.

Stiff leg deadlifts: This is another great lower back exercise for waist reduction. You can hold a barbell or dumbbells for this activity. Stand with your feet shoulder-width apart and slightly bend your knees. Bend over at the waist until the weight touches the floor. Use your butt and legs to stand back up straight. Keep your abs tightened to support your lower back.

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About the Author

Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.