In this era of rapid development, most people are busy with work and do not take care of their bodies. They spend three meals a day making do, dealing with it, or not eating. Or, some people go home at night and overeat. After dinner, they sit on the sofa and then lie down to check their mobile phones. This is the easiest way to accumulate fat in the waist. Over time, they will suffer from chronic health problems. Some people’s waist circumference is often longer than their leg length. , this is really a serious problem and should really get everyone’s attention. Then you can exercise to give yourself a toned and slender waist. But if they want to exercise, many people don’t have the extra time and energy to go to the gym, so they can only exercise at home. Today’s blog will introduce to you how to slim down your waist by exercising at home. We help you have a smaller waist at home with a healthy diet and simple fitness equipment.
Start With Healthy Nutrition
If we want to have a smaller waist, we can not only achieve it through exercise, but nutrition is also one of the aspects. If exercise and diet are combined, it can help you get a perfect smaller waist faster. So before you start exercising, it’s necessary to lay the foundation for proper nutrition. Don’t worry, you won’t be blindly dieting here. In this way, even if you lose weight, it will be easy to rebound. Only by solving the problem fundamentally can it be natural and lasting.
1. Correct eating method
No matter you are hungry or not, you must have breakfast. Before eating breakfast, you can drink a glass of honey water. Honey water can very well help promote intestinal digestion, which can effectively help reduce waist fat accumulation.
It’s OK to have a normal lunch. But remember not to be too greasy or too sweet, eat more vegetables and feel a little full.
You should still have a light meal for dinner, don’t eat too much, and choose low-calorie foods.
2. Stay hydrated
Drink plenty of water every day to keep your body hydrated. Water helps you digest quickly, keeps your skin glowing, and helps curb your appetite.
3. Limit sugar and salt
Limiting sugar and salt intake is an important aspect of maintaining a healthy diet. Excessive consumption of these substances can lead to various health problems, including obesity, diabetes, high blood pressure, and heart disease.
4. Healthy fats
Healthy fats are crucial for people who are losing weight. We can eat avocados, avocados, olive oil, fish, nuts, flax seeds and chia seeds, etc., which can help reduce visceral fat.
5. Protein
Make sure every meal contains a good source of protein during your waist reduction period. We can get protein through lean meats, fish, dairy products, beans, etc. Protein helps with muscle repair and growth and also helps increase feelings of satiety.
There are also some “smaller waist foods” that can give you a few more little helpers on the road to slimming down your waist.
Yogurt [Promotes gastrointestinal digestion]
Yogurt, like honey, can very well help promote intestinal digestion. The lactic acid bacteria in it can very well help promote food digestion and help quickly slim down the waist and lose weight.
Dragon fruit [clears intestines and defecates]
Dragon fruit contains a lot of fiber, which has a good effect on clearing the intestines and helps with better defecation.
Targeted exercises for a smaller waist
Ab Roller
Using an abdominal wheel, also known as an ab wheel or ab roller, can be an effective exercise tool to strengthen your core muscles and potentially contribute to a smaller waist. Here are some steps to help you use it properly:
Roll-out
Slowly roll the wheel forward while maintaining control and keeping your core engaged. Extend your arms fully in front of you and lower your torso towards the ground without touching it.
Roll-back
Use your core muscles to pull the wheel back towards your knees, returning to the starting position. Maintain control throughout the movement and avoid arching your lower back.
Breathing
This breathing pattern helps engage your core muscles and provides stability during the exercise.
Start with repetitions
Begin with a comfortable number of repetitions, such as 8-10, and gradually increase the number as you build strength and endurance. Take short breaks between sets if needed.
Progression
As you become more proficient, you can challenge yourself by increasing the difficulty. You can try performing the exercise from a standing position or adding variations like alternating side rolls or incorporating knee tucks.
Consistency and safety
Like any exercise, consistency is key. Perform the ab wheel exercise regularly, ideally 2-3 times per week, to see progress over time. It’s crucial to listen to your body and avoid overexertion or pushing beyond your limits to prevent injury.
You can perform smaller waist exercises at home with the Relife 2-In-1 Ab roller & plank exercise equipment.
Resistance Bands
Using resistance bands can be an effective way to target and tone your waist muscles. Can help you exercise a smaller waist. Here’s a step-by-step guide on how to use resistance bands to have a smaller waist:
Standing side bends
Hold one end of the band in each hand, keeping your arms straight down by your sides. Slowly bend sideways to one side, feeling the stretch on the opposite side of your waist.
Standing twists
Stand with your feet shoulder-width apart and hold the resistance band in front of you with both hands and arms extended. Keep your core engaged and slowly rotate your torso to one side, using your waist muscles. Return to the center and twist to the other side. Perform 10-15 reps on each side.
Seated Russian twists
Place the resistance band around your feet and hold the ends with both hands. Lean back slightly, engaging your core muscles. Twist your torso to one side, bringing the band towards your hip. Return to the center and twist to the other side.
Plank with resistance
Get into a plank position with your forearms on the ground and elbows directly beneath your shoulders. Place the resistance band around your waist and hold the ends with your hands. Engage your core and hold the plank position for 30-60 seconds, feeling the resistance from the band. Rest and repeat for 2-3 sets.
Relife pull-up resistance bands with carry bag can help you have a smaller waist.
Neutral Grip Dumbbell Bent Over Rows
Neutral grip dumbbells bent over rows are a strength training exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. Here’s how to perform the exercise:
*Stand with your feet shoulder-width apart and hold a pair of dumbbells with a neutral grip (palms facing each other).
*Pull the dumbbells up towards your torso, keeping your elbows close to your body and squeezing your shoulder blades together.
*Repeat for the desired number of repetitions.
Jumping Jacks
Jumping jacks are a popular exercise that involves jumping while simultaneously spreading the legs and raising the arms above the head. It is a simple and effective exercise. When performing jumping jacks, it’s important to maintain proper form and technique to avoid injury. Here’s how to do a basic jumping jack:
*Jump up slightly, spreading your legs shoulder-width apart while simultaneously raising your arms above your head.
*Quickly reverse the movement by jumping back to the starting position, bringing your legs together, and lowering your arms to your sides.
*Repeat the movement for a desired number of repetitions or as part of a circuit training routine.
Jump Squats
Jump squats are a type of exercise that combines a squat motion with an explosive jump. They are often included in strength and conditioning programs to improve lower body power, muscular endurance, and overall athleticism. Here’s how to perform jump squats:
*From the squat position, quickly push through your heels and explode upward, extending your legs fully and propelling yourself off the ground.
*While in the air, maintain a neutral spine and engage your core muscles to stabilize your body.
*As you land, absorb the impact by bending your knees and lowering your body back into the squat position.
Jump squats can be modified to suit different fitness levels. Beginners can start with bodyweight jump squats, while more advanced individuals can add resistance by holding dumbbells or using a weighted vest. On top of that, they’re an awesome way to burn off some calories, shed some weight, and contribute to getting a slimmer waist.
Seated Leg Tucks
If you want to make your waist smaller, this exercise is for you. Seated Leg Tucks are a type of exercise that primarily targets the abdominal muscles, specifically the rectus abdominis. Here’s how to perform Seated Leg Tucks:
*Sit on the edge of a bench or chair with your hands gripping the sides for support.
*Lift your feet off the ground and bring your knees towards your chest, contracting your abs as you do so.
*Hold this position for a second or two, then slowly lower your feet back down to the starting position.
It’s important to keep your core engaged throughout the entire exercise and to avoid swinging your legs or using momentum to lift them. As you become stronger, you can increase the difficulty by holding a weight between your feet or extending your legs straight out in front of you before bringing them back in towards your chest.
Plank Hip Dips
Plank hip dips are a type of exercise that targets the oblique muscles, which are located on the sides of your abdomen. Plank hip dips can give you a smaller waist.
*Lower your hips to one side, keeping your core engaged and your body in a straight line. Your shoulders should stay directly above your elbows throughout the movement.
*Return to the starting position, then lower your hips to the other side.
*Repeat for the desired number of repetitions.
It’s important to keep your core engaged and your body in a straight line throughout the exercise to ensure proper form and maximum effectiveness. Plank hip dips can be modified by performing them on your hands instead of your forearms, or by adding a leg lift at the same time as the hip dip to increase the challenge.
Shifting Lateral Lunge
The shifting lateral lunge is a variation of the traditional lateral lunge exercise that targets the muscles of the lower body, particularly the glutes, quadriceps, and hamstrings.
To perform the shifting lateral lunge, follow these steps:
**Start by standing with your feet hip-width apart, then spreading your hands apart and placing your hands in front of your chest.
*Take a big step to the side with your right foot, keeping your toes pointing forward and your left foot planted firmly on the ground.
*Bend your right knee and push your hips back as if you are sitting in a chair. Keep your chest lifted and your back straight.
*Shift your weight onto your right foot and push off, bringing your right foot back to the starting position.
*Repeat the movement on the opposite side, stepping to the left and lunging with your left leg.
All of the above actions can help you smaller your waist. When exercising, you can choose a training method that suits you. When exercising, you should also pay attention not to blindly follow the trend of training, but to arrange reasonable training goals according to your own physical condition.
