A small waist is high on most women’s wish list, and the good news is that you can achieve one! As look as you know the right fitness tips to try, you can sort out your waist wellness once and for all.
1. Reverse Abdominal Breathing: According to award-winning wellness writer Hope Gillette, ‘Reverse breathing, developed as a means of martial arts meditation, is an effective way to strengthen the core muscles and trim belly fat. This technique is more about clearing and focusing the mind–but because of the way it drops belly fat, it makes the top of the list for smaller waist exercises.’ Dennis Lewis, author of The Tao of Natural Breathing, explains, ‘Reverse abdominal breathing, traditionally called Taoist breathing, reverses the natural in-and-out movements of the abdomen that one finds in natural breathing. In reverse breathing, the abdomen contracts inward during inhalation and relaxes outward during exhalation.’
Gillette instructs, ‘To perform this exercise, sit with your back straight and breathe in through the mouth while compressing your abdominal muscles–the opposite of what your body wants to do naturally. You then breathe out through your nose while forcing your abdominal muscles to expand. Ideally, this is performed in a meditative stance for five minutes, though for exercise purposes it can be done at any time of the day and as many times as you want.’
2. The Plank: ‘If you want a stronger core and a smaller waist, one of the best exercises out there is the plank,’ Gillette asserts. ‘There are many different variations of this exercise; side planks, planks with push-ups, planks from the elbows, and planks with straight arms. No matter which one you opt to do, however, you are putting your abdominal muscles through a tough workout. Performing a plank is easy, though holding one for more than three seconds can be extremely difficult if your core is not conditioned.’
Gillette details, ‘To do a basic plank, start on the floor, flat on your stomach. You then want to elevate yourself onto your elbows and the tips of your toes; your back should be straight. Sticking your butt up in the air negates the purpose of the exercise. If planking at the elbows is too difficult, you can straighten your arms so you are elevated into a push-up position. Hold the plank for as long as you can, gradually increasing the time each day. Holding a position helps burn surface fat, one reason exercises like Pilates and yoga are so effective at toning the body.’
3. The Pelvic Scoop: Gillette notes, ‘This exercise employs the standard crunch but takes it a few steps further. To perform the exercise, lie on your back with your knees bent. Cross your right ankle over your left thigh (or vice versa) and lift the foot on the floor onto your heel. Next, with your hands on the floor at your sides, tilt your pelvis up as far as you can without arching the back. Hold for a moment and then lower yourself back to the floor. Repeat this exercise ten times and then rest for a minute. Repeat three times.’
4. The Scissor Kick: ‘Scissor kicks will help you get a smaller waist by working your abdominal muscles at the same time you are working your legs,’ says Gillette. ‘To perform the scissor kick, rest on your back on the floor. You can use your hands for support beneath your lower back or you may use a small exercise ball. Either way, elevate your legs approximately six inches in the air and kicks you legs, toes pointed, in a scissor motion. It is important when performing this exercise that you do not let your back take the brunt of the abuse. Your abdomen should be holding your body in position, not your spine.’
