Having a thin waist is one of the steps to looking fit. You can exercise in the gym or outdoors to gain this look. In addition, it is possible to practice certain exercises at home even without using sports equipment. With fast and effective methods, you can get fit quickly without ignoring a healthy diet. You can get good results with regular work for both melting fat and a tight body.
What are waist slimming exercises you can do at home?
Lubrication in the waist area can occur for different reasons. It is possible that it is genetically inherited or may have been the reason for your life decisions. However, fat around the waist may also indicate metabolic syndrome, diabetes or diseases related to the circulatory system. For this reason, it is recommended that you get information from dietitians and doctors and get checked before you start doing regular sports. Afterwards, you can safely do various exercises at home that will not adversely affect your health. Another important point is to warm up and stretch before starting any exercise. It is important to prepare the body for sports. Muscles should be stimulated before heavy movements. You can also prevent injuries by starting your main exercise program after warming up. It is also recommended to do cool-down exercises after training.
You can exercise at home without the need for extra sports equipment. However, it is recommended to choose a suitable floor for training and to choose clothes that are not too tight for your body. For efficient training, you can choose a gym mat or pilates mat. This way, you can prevent injuries. Exercises to have a thin waist that you can apply at home can be listed as follows:
- plank
- Shuttle
- Saw
- Mountain Climber
- Alternating Knee to Chest
- crawling position
- Bicycle crunch
- Dumbbell side bend
- Dumbbell high pull
- Plank dumbbell row
What are waist slimming exercises without using weights?
Plank movement is a power-based exercise that works the back, waist, foot and arm muscles as well as the abdominal area. By keeping the muscles in a contracted position, both body resistance increases and you burn calories. You can get effective results by regularly prolonging the amount of time you can withstand. This exercise is a popular choice as it can be performed in a short time. In addition, doing sit-ups is an exercise known and practiced by many people. It specifically works the abdominal muscles. It is one of the movements that is easy to learn and practice correctly. Apart from the most well-known straight sit-up movement, there are also different methods of sit-up training. You can choose various types of exercise programs and train different parts of your body.
Saw movement is also effective on the waist area, legs and hips. It gives flexibility to the body. First, sit on the floor and spread the legs wider than shoulder-width apart. You can practice the exercise with repetitions by reaching for your right foot with your left hand and then trying to touch your left foot with your right hand. This movement also helps keep the spine straight. Mountain climber movement, on the other hand, works the shoulders and arms as well as the abdominal area. For this exercise, the push-up position is first taken. The knees are alternately pulled and pushed towards the abdomen.
The Alternating Knee to Chest movement works the abdominal muscles. For this exercise, lie on your back. One leg is extended forward while the other is lifted towards the chest. The first repetition is completed by performing the same movement with the other leg. A set of exercises is done with a total of 5-10 repetitions. In the crawling position, the waist is moved up and down. This exercise works the muscles around the waist. Finally, the bicycle crunch works the lower and upper half of the body in coordination and affects the abdominal muscles. Lie on your back and knees bent. You can clasp your hands behind your head. You can complete the movement by trying to touch your right elbow to your left knee while extending your right leg forward.
What are waist slimming exercises using dumbbells?
An important point to remember when doing waist slimming exercises is the knowledge that a workout will not burn fat locally. Weight should be given throughout the body, the individual cannot lose weight by working only one area. Therefore, it is recommended to expand your program by adding different exercises alongside these exercises. In addition, in some cases, it may be possible to thin the waist without losing weight. As muscle mass increases with sports and the fat ratio decreases, your waist may tighten, but your weight may remain stable in the medium term. In addition to the movements without using sports equipment, movements to melt the side fat can be done by using dumbbells. It can also contribute positively to muscle development. We can list a few of these movements:
- Dumbbell side bend: While standing in an upright position, the weight is held with the palm facing the body. Feet are shoulder-width apart. The weight is lowered and lifted while the lower back is stable. Then the exercise continues with the other hand.
- Dumbbell high pull: This exercise, which works the abdominal and back regions together, is performed while standing and using two separate weights. The weights are held in front facing the body. Before bending your arms and legs, you can complete one repetition by lowering your waist and then lifting the weights back to shoulder level.
- Plank dumbbell row: In this exercise, which works many muscles in the abdominal area, the standard plank position is taken with weights in your hands. The weights are lifted up to the chest line. Repeats are performed on both arms, respectively.
If you are a newcomer to sports, you should be careful with exercises using weights. With the appropriate weight selection, you can start the exercises with a small number of repetitions. Otherwise, you may experience complaints such as muscle aches, bruising or even disability. Therefore, it is recommended that you get professional support before starting these workouts.
How is the bagel area thinned?
You can thin the bagel area by applying regional exercises regularly. Various waist slimming movements that you can do at home, in the hall or outdoors show results when done without breaking the continuity. If you can’t find time to go to the salon, it is possible to do enough sports at home and gain a sporty look. While doing this, getting support from professionals is of great importance both in terms of protecting your health and seeing the results of your work.
In order to thin the bagel area, attention should be paid to adequate and balanced nutrition as well as the movements of melting the side fats. One of the causes of lubrication in the waist region is irregular and unhealthy diet. In addition, alcohol use, sedentary daily life, and intense stress are other factors that can cause lubrication around the waist.