The 10 Minute Smaller Waist Workout

Stop doing endless crunches!  Something’s got to change if you’re looking to tone your midsection and make that waistline smaller.  People are following various methods such as going on a fad diet, taking supplements, weight loss pills or some even starve themselves to bid goodbye to their belly fat.

The best way to tone your tummy isn’t to target your “tummy” but to work on strengthening your entire core.  Even if you adopt just one of these moves into your daily routine, you’ll find yourself with a small waist – and fast!  But the real power comes when you combine them all into a total waist whittling extravaganza!

 

4 Moves for a Smaller Waist

* Perform up to 3 sets of each exercise with 12 reps per set

Side Plank Hip Dips
The side abdominal plank is a great exercise for strengthening the transverse abdominus.  The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection. When you contract the abdominals, your waist becomes thinner.  Therefore, a strong transverse abdominus means a smaller, tighter waist.  When you are doing side plank hip dips, make sure to contract your abdominals while remembering to breathe.  Shoulders, Hips and Heels should be in one straight line so watch your form. 
Now repeat this with the other side.

*A good modification is to perform them on your knees instead of stacked feet.

sideplankhipdip

 

Hip Bridge with Leg Circles

This move targets the muscles in the front and sides of your waist.  To perform, lie on your back with your knees bent and your arms at your sides. Lift one leg straight up, engage your stomach muscles and lift your hips off the ground.  Make eight small circles in the air with your leg in one direction. Do eight small circles going the other direction, then lower your leg to the starting position.  Repeat with your other leg.

Hip Bridge with Leg Circles

 

Crunch with Stability or Bosu Ball:
This move for belly fitness requires a Stability Ball.  The Stability Ball will put more stress on your abs while helping the body to maintain stable.  Perform this exercise by lying on the exercise ball with lower back resting on the ball.  Keep your hands behind your head and contract the abs.  Now lift the torso region from the ball and pull yourself up so that your bottom rests on the ball where your hips were resting previously.  Maintain ball stability throughout and then lower your back to the first position.

  sball_crunch

The Abdominal Vacuum

This move will give you symmetry and control over your abs.  Its one of the best exercises you can do to shrink your waistline in a short amount of time.  It’s typical to lose a couple inches off your waistline in about 3 weeks if you practice this method 3x’s, daily.

To execute the Abdominal Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely.  Expand your chest, bring your stomach in as much as possible and hold.  Visualize trying to touch your navel to your backbone.  One isometric contraction of 15-30 seconds is one repetition.

Ab Vacuum

Once mastered, the Ab Vacuum can be performed in a standing, kneeling, seated, hip bridge and lying position.

Ab Vacuum in Hip BridgeHip Bridge Ab Vacuum

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