The best exercises to reduce the waist and tone the abdomen

Everyone is concerned about that tummy that stands out to many of us, especially when the bikini operation begins , so it is not surprising that one of the most common queries when starting at the gym  is the best exercises to reduce waist or tone it. As always, the key to achieving our goal lies in daily effort and perseverance when completing our table of exercises to reduce waistline at home. If you are able to complete them regularly, it is easy to reduce your waistline, but first you have to know the most interesting exercises.

Cardiovascular exercise

Did you know that cardiovascular exercises will bring you many benefits? Any quality workout should start with a warm-up, in which cardio plays a key role. We have many options for cardiovascular activities that will make you lose weight more easily:  from going for a run or cycling to rumba, aerobics or steps classes, going through the elliptical or rowing. You just have to choose the one you like the most. In addition, with cardio we will begin to burn fat, something essential to reduce waistline. For the burning of fat and calories to be effective, we should dedicate between 30 and 45 minutes to cardiovascular exercises.

Elevations

Now that we have warmed up we can move on to the exercises to tone the waist. Elevations play a prominent role, since we have several modalities with which to reach our goal. Start with leg lifts: kneeling on the floor, on all fours, lift one leg extending back until straight line with the torso. You must hold that position for 20 seconds, and then repeat the operation with the other leg, another 20 seconds. Little by little you can increase to 25, 30 or 40 seconds per leg.

The lifts also hips are very easy to be fit. Lie on your back with your legs bent and the soles of your feet on the floor. Raise your abdomen as far as you can, and hold the position for about 20 seconds. The arms will always be extended to the sides of the body. Somewhat more complicated are the circular lifts, although everyone can do them: lie on your side, lifting one leg, and make small circles in the air, in both directions. After 20 seconds, switch legs.

Twists and rotations

Once standing, we are going with other exercises that will help us reduce our waistline. The first is the twists, and you should go to touch the left elbow with the right knee and the right elbow with the left knee. To do this, you will have to rotate the waist. For the rotations, you can help yourself with a bar or the broomstick if you do it at home, supporting it behind the neck and on the shoulders. Rotate your waist without taking your feet off the ground. You can do 10, 12 or 15 repetitions, twisting back and forth.

We cannot finish without talking about squats, one of the most complete exercises that exist and that will help us to tone the waist since the muscles in this area also work. In this case, the ideal would be to do the squats with dumbbells, although you can also do them without weight or with the bar supported behind the neck. Control both the descent and the rise, and try to keep your back straight at all times to avoid discomfort and injury.

And how to tone your waist outside the gym?

Beyond these exercises that you should do at least 3 times a week, if you want to reduce your waistline you must follow a balanced diet, with no room for sweets or lean meats. You should increase the consumption of vegetables, fiber and omega 3 fatty acids. Do not forget to drink at least 2 liters of water daily -you can count the natural juices, without sugar- and avoid spending a lot of time sitting, a position in which fat accumulates at the hip and waist.