5 strength-training exercises to shrink your waist
What exercises will help shrink your waistline (photo: Freepik)
Reducing waist size can be achieved without gym visits or dieting. An expert recommends five exercises for effective at-home training, according to Eat This, Not That!
What is an "apron belly"
Fat distribution changes with age. For many women, an effect known as the “apron” or pouch occurs, where fat stored in the hips “slides” down to the lower abdomen. This shift is linked to a decrease in hormone production, along with muscle weakening and loss of tone.
Doctor of Medical Sciences Mike Bohl highlights two primary causes of abdominal expansion: pregnancy and weight gain.
According to the expert, targeting weight loss to one specific body area is not feasible. Instead, weight reduction happens across the entire body, not just one area.
Since general weight loss is essential for reducing abdominal size, strength exercises that burn the most calories are the most effective.
Push-ups
This classic exercise targets the upper body while engaging muscles throughout the body.
Begin in a high plank, placing your hands below your shoulders and keeping your feet hip-width apart.
Lower your body to the ground and then push back up, straightening your arms.
Pushups (photo: eatthis.com)
Pull-ups
Pull-ups also focus on the upper body, engaging numerous back and arm muscles.
Grip the bar firmly and pull yourself up until your chin is slightly above the bar.
Lower yourself in a controlled manner until both arms are fully extended.
Pull-ups (photo: eatthis.com)
Squats
Squats, along with lunges and deadlifts, work the major muscles in the legs and glutes.
Stand with your feet slightly wider than hip-width apart.
Shift your hips back and lower into a squat.
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Squats (photo: eatthis.com)
Deadlifts
There are various ways to perform deadlifts, such as using kettlebells, barbells, or sets of dumbbells.
Stand upright with a dumbbell in each hand, palms facing your body. Move your hips back and lower the dumbbells near your feet to the floor.
Deadlifts (photo: eatthis.com)
Lunges
Step forward with your right leg and lower your left knee to the floor.
Maintain strong form and posture throughout this exercise.
Return to a standing position to complete the lunge on the other side.
Lunges (photo: eatthis.com)
